10 Foods for a Longer Life

Swiss Chard

Most fruits and vegetables are role players, supplying us with a monster dose of a single nutrient. But Swiss chard is nature’s ultimate multivitamin, delivering substantial amounts of 16 vitamins and vital nutrients, and it does so at a rock bottom caloric cost. For a mere 35 calories worth of cooked chard, you get more than 300% of your recommended daily intake of bone–strengthening vitamin K, 100% of your day’s vitamin A, shown to help defend against cancer and bolster vision, and 16% of hard-to-get vitamin E, which studies have shown may help sharpen mental acuity. Plus, emerging research suggests that the combination of phytonutrients and fiber in chard may provide an effective defense against colon cancer.

Substitutes: Spinach, mustard greens, collard greens, watercress, arugula, romaine lettuce