A superfood is easy to find in the grocery store, contains nutrients that are known to enhance longevity and has other health benefits that are backed by peer-reviewed, scientific studies. Broccoli makes the list because it's one of nature's most nutrient-dense foods, with only 30 calories per cup. That means you get a ton of hunger-curbing fiber and polyphenols -- antioxidants that detoxify cell-damaging chemicals in your body -- with each serving. 
Apples have less than 50 calories but are a great source of antioxidants, fiber, Vitamin C and potassium, according to SuperFoodsRx.com. 
Blueberries are often singled out as a superfood because studies have shown they aid in everything from fighting cancer to lowering cholesterol. But all berries, including raspberries, strawberries and blackberries, contain antioxidants and phytonutrients. Worried about the price of fresh fruit? Experts say frozen berries are just as "super." 
Salmon provides a high dose of omega-3 fatty acids, which studies show significantly lower the risk of heart disease. Omega-3 fatty acids fight back by reducing inflammation and slowing the rate of plaque buildup in blood vessels. Salmon is also a good source of lean protein. 
Eating a breakfast high in protein is a good way to keep hunger at bay throughout the day. Eggs are full of choline, a nutrient that helps block fat from being absorbed in the liver. Choline may also help in preventing memory loss. 
Many dieters shy away from nuts because of their high calorie and fat count. But studies show that eating a handful several times a week can help shed pounds and prevent heart disease. Almonds, in particular, contain lots of monounsaturated fats and fiber. (Healthy swap: Replace peanut butter with almond butter.) 
Staying hydrated will keep you from munching absentmindedly, and if you choose to drink green tea, you'll also be increasing your metabolism, which will burn more fat. Plus, the antioxidants (yes, those again) found in green tea can help prevent cancer. 
Quinoa is the popular whole-grain du jour because it also contains a good dose of protein to help build muscle. Yet including any type of whole grain in your diet -- from barley to brown rice -- will aid in weight loss by filling you up for fewer calories. 
Low-fat dairy is an important part of any superfood-focused diet. Studies show that women who consume approximately 1,400 milligrams of calcium per day burn more fat than their nondairy-eating counterparts. Yogurt in particular helps reduce the production of cortisol, a hormone that can slow metabolism. 
Beans, beans, the magical fruit; the more you eat, the more ... you lose weight. Black, kidney, white and garbanzo beans (also known as chickpeas) all end up on superfood lists because of their fiber and protein. They fill you up and provide muscle-building material without any of the fat that meat can add to your meal. 
While researchers aren't positive that eating chocolate will make you thinner, the heart benefits of dark chocolate have long been recognized. Antioxidants and anti-inflammatory properties may help offset the calories. And some scientists believe chocolate's caffeine could increase your metabolic rate. Still, stick to small pieces that will curb cravings without overloading your body with sugar. 
Spinach is a great source of iron, which is a key component in red blood cells that fuel our muscles with oxygen for energy. But researchers in Sweden recently identified another way in which these greens might keep you charged: Compounds found in spinach actually increase the efficiency of our mitochondria, the energy-producing factories inside our cells. That means eating a cup of cooked spinach a day may give you more lasting power on the elliptical machine (or in your daily sprint to catch the bus). 
Walnuts are packed with tryptophan, an amino acid your body needs to create the feel-great chemical serotonin. (In fact, Spanish researchers found that walnut eaters have higher levels of this natural mood-regulator.) Another perk: "They're digested slowly," says Dr. David Katz, director of the Yale Prevention Research Center. "This contributes to mood stability and can help you tolerate stress." 
Asparagus is one of the best veggie sources of folate, a B vitamin that could help keep you out of a mental slump. "Folate is important for the synthesis of the neurotransmitters dopamine, serotonin and norepinephrine," says Dr. David Mischoulon, associate professor of psychiatry at Harvard Medical School. All of these are crucial for mood. 
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- Broccoli is stuffed with vitamins A, B, K, C, as well as other nutrients
- An estimated 12.4 million people are affected by arthritis in the United States
- Animals that ate a diet high in broccoli had significantly less cartilage damage
(TIME.com) -- Even if you're not a fan of broccoli, your joints may be.
Nutritionists have rhapsodized about the various benefits of broccoli — the cruciferous vegetable is stuffed with vitamins A, B, K, C, as well as nutrients such as potassium, zinc and fiber — and arthritis sufferers may soon join them.
Along with its cousins brussel sprouts, cauliflower and cabbage, broccoli contains sulfur compounds that can filter out carcinogens that promote tumor growth.
The latest study, published in the journal Arthritis & Rheumatism, shows that those substances may also battle inflammation, which is at the root of osteoarthritis, a painful, degenerative joint disease in which cartilage that normally protects joints starts to wear away under the influence of the inflammatory factors.
For the estimated 12.4 million people affected by arthritis in the United States, these results are certainly welcome news.
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Starting with studies in mice, the researchers found that animals that ate a diet high in the sulforaphane found in broccoli had significantly less cartilage damage and signs of osteoarthritis compared to mice who did not consume sulforaphane. The team then moved to human and cow cartilage cells, and found that the sulforaphane was equally effective in protecting these cells from damage.
The sulfur-based compound, they say, may be blocking enzymes that contribute to inflammation in cartilage, and the scientists are starting a trial to see if broccoli can protect a small group of arthritis patients getting knee replacement surgery.
If that trial confirms these early results, that could help more people to avoid arthritis to begin with; although surgery can treat symptoms, protecting joints from irreversible damage would keep joints stronger for a longer period of time.
"Although surgery is very successful, it is not really an answer. Once you have osteoarthritis, being able to slow its progress and the progression to surgery is really important, study author Ian Clark, professor of musculoskeletal biology at the University of East Anglia said in a statement. "Prevention would be preferable and changes to lifestyle, like diet, may be the only way to do that."
Not to mention that a broccoli-rich diet could lower risk of other chronic diseases like obesity, which prior studies have connected to... arthritis.
This story was originally published on TIME.com
© 2012 TIME, Inc. TIME is a registered trademark of Time Inc. Used with permission.
