Top 10 Power Foods and What They Can Do for You

Think beer and soda have all the nutrients you need to succeed and stay healthy? Not exactly. Swap your late-night college eats for these 10 superfoods to power through your day.

Yogurt

A nonfat version of this snack is low in calories and high in calcium, helping you maintain a healthy weight and strong bones. Plus, it’s full of good bacteria to keep your intestines in check.

Blueberries

These tiny berries are packed with vitamin C and fiber, plus they boost your immune system and regulate your digestive system. They are bursting with antioxidants, which reduce the free radicals that cause aging and tissue damage.

Avocado

Though avocados sometimes get a bad reputation for being high in fat, the good news is that it’s actually the good kind of fat that improves cardiovascular health. The heart-healthy benefits, combined with anti-cancer antioxidants, make this a serious superfood. Don’t knock the guac!

Spinach

Popeye’s favorite vegetable is packed with vitamins and minerals, including vitamin K, vitamin A, folate, iron and vitamin C. Spinach keeps bones strong, prevents eye problems and lowers the risk of certain cancers.

Bananas

This tropical fruit contains high levels of potassium, which helps keep blood pressure at a normal level and promotes heart health. Eating bananas regularly also improves digestive and kidney health.

Salmon

This fish contains vitamin D, omega-3 fatty acids, protein and two B vitamins, a combination that almost guarantees cardiovascular health. The omega-3 fatty acids improve your mood and get your mind in tip-top shape.

Lentils

A serving of lentils provides over 60 percent of your daily recommended value of dietary fiber, which means you’ll stay full longer, and your digestive system will get moving and stay regular.

Pumpkin seeds

Looking for a healthful snack? Munch on some pumpkin seeds -- they’re not just for Halloween anymore! The phytosterols in them lower cholesterol.

Eggs

Everybody’s favorite breakfast food is packed with tryptophan, an essential amino acid that regulates your appetite and improves your mood. Plus, the high levels of protein make your hair shiny and give your skin a healthy glow.

Brown rice

Swap your white rice for brown to get 88 percent of your daily value of manganese, a mineral that gives your body an energy boost. Manganese also aids in the production of hormones released to reduce stress -- essential for college.