Not all the vitamins and nutrients are stored by the body. It can store fat-solubles such as vitamins A, D and E as well as essential omega fatty acids. Water-soluble vitamins such as B and C stay in the bloodstream for only 4 to 6 hours...

In order to maintain optimal blood levels of important nutrients, we need a variety of superfoods "throughout the day", not just at one meal.

The List of Healthy Foods to Eat or
Here's The10 Top Superfoods.

1. TOMATOES

A tomato contains a ton of vitamins A and C and Lypocene, a plant chemical that helps protect our body against cancer and our skin against UV damage from the sun. Lypocene is concentrated when tomatoes are cooked, so cooking them with a small amount of oil will increase lypocene absorption by the body.

2. BELL PEPPERS

Bell peppers are low in calories and loaded with antioxidants. One whole bell pepper has only 30 calories and twice our daily requirement of vitamin C.

3. AVOCADO

Good fats naturally contained in avocados help our body absorb fat-soluble vitamins. The avocado's beautiful green color indicates the presence of the plant chemical lutein, which is stored in the maculae of our eyes. Therefore avocado promotes eye health. It's the mayonnaise often added to this vegetable that adds to the calories. One ounce serving of avocado has only 50 calories.

4. BEANS

Hundreds of beans and other legumes such as peas, peanuts, and lentils are all excellent sources of fiber. They're also rich in folic acid, calcium, iron, potassium, zinc and antioxidants. They assure steady energy that lasts for hours. One daily serving of cooked beans may lower blood cholesterol by as much as 18 percent!
Beans also contain "prebiotics" characterized by: non-digestible food ingredients that stimulate the growth and activity of bacteria in the digestive system in ways that is beneficial to health. When added to the diet, prebiotics increase the chances of beneficial bacteria growth in the intestine, initiating anticancer benefits.

5. WILD SALMON

Cold-water fish such as salmon (also wild salmon, mackerel and herring)contains omega-3 fatty acids, which are essential fats not produced by our bodies. Omega-3s are vital for brain function, healthy skin and hair and well-tuned cardiovascular and nervous systems. Omega-3s are also found in seaweed, watercress, flaxseed, walnuts and almonds.

6. LEAN PROTEINS

Lean proteins are also healthy foods to eat, since they contain (micro-nutrients)calcium, iron, selenium and zinc which are essential for bone formation and nerve transmission and also for fighting cancer, forming blood cells and keeping our immune system strong. Lean proteins (animal and vegetable proteins)don't have the antioxidants and vitamins of plant foods. Their functions are to repair tissue, build and preserve muscle and make important enzymes and hormones.

7. WHOLE GRAINS

The grain family includes barley, corn, millet, oats, brown rice, rye and wheat. Amaranth, buckwheat and quinoa are also called whole grains although they are seeds.
These whole grains are wonderful, they are ones of the most healthy foods to eat: They offer protein, B vitamins, minerals, dietary fiber and antioxidants that help protect against HEART DISEASE, some cancers, obesity and DIABETES.
Don't choose the instant or quick-cooking varieties. Instead, choose the old-fashioned oatmeal which contributes to lower the bad cholesterol (LDL).

8. GREEK-STYLE YOGURT

This creamy treat is delicious. It contains less carbohydrate and more protein than regular yogurt. It is low in calories (1 cup = 100 calories) which makes it a perfect a substitute for sour cream in dips and spreads.

9. BERRIES

Berries are an excellent source of nutrient. Fresh berries is known for giving our memory a boost as well as protect the body against cancer and heart disease.
Berries contain antioxidants which has triple the power of vitamin C and is known to block cancer-causing damage and the effects of many age-related diseases.

10. NUTS

NUTS provide protection from heart disease and help reduce blood pressure, when used in a diet including fresh fruits and vegetables, lean protein and whole grains.
Many nuts contain phytosterols - also known as cholesterol clones - that promote heart health and may prevent colon cancer. All varieties of nuts are also rich in protein: almonds, walnuts, pistachios, pecans, hazelnuts and Brazil nuts.

SEEDS are another calorie-dense but healthy source of protein and other nutrients, when eaten in moderation. Especially sesame seeds, are an excellent source of calcium and heart-healthy fats. They contain several forms of vitamin E, which are known to help prevent age-related diseases, heart problems and cancer.