Top 10 foods you must eat in 2012

We all know that 'one healthy food' or vegetable suggested by our friend or well-wisher, which we must eat for better immunity or energy. And some of us might even try to include that super food in our daily diets. But in order do reap the true benefits of healthy eating, we must know of several such energy and immunity boosters, and follow through with their inclusion in our diets. Here's our list of top 10 foods you must eat for a healthy and balanced diet. So, get ready to get healthy with these food powerhouses today! Blueberries: Nutritive value per 100gms of blueberries is 57 calories. You must eat a handful of blueberries at least once a month. Blueberries are rich in antioxidants such as Anthocyanin, Vitamin C and E that strengthens the immune system and keeps infections at bay. They are particularly helpful for eyes diseases such as age related macular degeneration, which is common in older adults. Broccoli: Nutritive value per 100gms of broccoli is 35 calories. You must eat a bowl ofbroccoli at least twice a month. Broccoli is a cruciferous vegetable, rich in antioxidants. It is full of glucoraphanin, which aids the body to process the anti-cancerous compound sulforaphane. It is packed with nutrients such as Vitamin C and K, Beta carotene, calcium, potassium and carotenoid, making it an ideal choice for weight loss friendly diets. Spinach: Nutritive value per 100gms of spinach is 26 calories. You must consume 400 grams of spinach once every two weeks. Spinach is a rich source of fibre, Viamin A and C along with folic acid. Spinach is a great food source for dealing with bowel movement issues such as constipation because of its fibre properties. It is also fantastic for keeping your eyes and digestive tract healthy. Banana: Nutritive value per 100gms of banana is 116 calories. An ideal pre-gym snack with a glycemic index of just 54, it is good to eat one banana for breakfast every day. Bananas contains good amounts of Vitamin-B6 (pyridoxine), and Vitamin-C, and provides adequate quantities of minerals like copper, magnesium and manganese. They also contain fibre and pectins, which help normal bowel movement, hence reducing constipation. It also keeps diarrhoea and dysentery at bay. Tomato: Nutritive value per 100gms of tomato is 20 calories. A half cup serving of tomatoes on a daily basis is essential. When tomatoes are cooked, the lycopenes from the cells of the tomatoes are released. It is believed that lycopene is the agent in tomatoes that wards off certain cancers. Full of Vitamin A and C, tomatoes help in improving vision too. Olive Oil: 4.5 grams (1 tablespoon) of olive oil has 40 calories. 25 ml of olive oil a day is considered healthy. Apart from rich antioxidant content, olive oil is an excellent remedy for rheumatoid arthritis. Doctors support the fact that a diet rich in olive oil and vegetables has an added advantage for patients who suffer from arterial blood pressure, too. Research has also revealed that by following a traditional Mediterranean diet, which is rich in olive oil, you can reduce the risk of heart disease and it also helps in lowering risks of Parkinson's and Alzheimer's diseases. Groundnut and Coconut oil: 4.5 grams (1 tablespoon) of groundnut oil has 120 calories and 4.5 grams (1 tablespoon) of coconut oil has 57 calories. Groundnut or peanut oil contains heart friendly MUFA that lowers levels of bad cholesterol in our body without lowering the levels of good cholesterol. Coconut oil does not contain cholesterol; hence it can be consumed for cooking in combination with other oils in the kitchen. But always remember moderation is key. Cabbage: 100gms of cabbage has 22 calories. A major player in European and Asian diets, cabbage is packed with valuable nutrients such as sulforaphane, a chemical that enhances the body's production of enzymes, which disarms cell-damaging free radicals and keeps risks of cancer at bay. Cinnamon: A 100gms of cinnamon has just 26 calories. Cinnamon is an excellent natural sweetner and is a well loved spice in many cuisines across the world. It helps in controlling the blood sugar levels and is excellent for people who suffer from type-2 diabetes. It also aids in reducing triglycerides and LDL (bad) cholesterol, enhancing your body's cells ability to metabolize sugar by up to 20 times. Pomegranate Juice: A 100gms of pomegranate juice has 65 calories. It helps in curing certain digestive disorders. Packed with Vitamin C, pomegranate juice also helps in improving blood flow by keeping blood pressure under control. It also prevents certain tooth disorders when the powder of dry pomegranate rind is used with pepper and salt.