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1. Walnuts
   
   Walnuts  look like the brain and are good for the brain. They are one of the best plant sources of protein. They are rich in fiber, B vitamins, magnesium and antioxidants such as Vitamin E. Nuts in general are also high in omega -3 fatty acids. Walnuts, in particular, have significantly higher amounts of omega 3 fatty acids as compared to other nuts. In March 2004, the FDA endorsed the health benefits of walnuts by approving its heart health claim.

   FDA Approved Health Claim for Walnuts In 2003, the FDA recognized that the nuts have benifits and their role in heart disease prevention by approving a health claim for 7 kinds of nuts (almonds, hazelnuts, peanuts, pecans, some pine nuts, pistachios and walnuts). These seven nuts were approved as they are the only kinds that contain less than 4g of saturated fats per 50g. In response to a petition filed by the California Walnut Commission, the FDA further endorsed the health benefits of walnuts by approving the following health claim in March 2004. "Supportive but not conclusive research shows that eating 1.5 oz of walnuts per day, as part of a low saturated fat and low cholesterol diet, and not resulting in increased caloric intake may reduce the risk of coronary heart disease."

    

2. Flax Seed
   
   Derived from the plant source, flax seed offers a vegetarian alternative to provide omega 3 fatty acid. Flax seed has been shown in many studies to offer heart-healthy benefits. In addition, flax seed also contain other beneficial ingredients such as fiber and lignan, a type of antioxidant phytoestrogen. Research revealed that lignan in flax seed shows promising results in fighting disease, particularly cancer. Studies show that lignan possesses anti-cancer properties. Results were most promising in breast cancer prevention.
   
    
3. Pomegranate
   
   Pomegranate has quickly become one of the most talked about super foods in the past two years. Pomegranate fruits contain polyphenols, tannins and anthocyanins, which are all beneficial antioxidants. On the other hand, pomegranate juice contains high levels of antioxidants - higher than most other fruit juices, red wine or tea. Preliminary evidence suggested that drinking concentrated pomegranate juice may reduce cholesterol. It was further suggested that drinking a glass of pomegranate juice a day for one year reduced blood pressure (particularly systolic pressure) and slowed down low density lipoprotein or LDL cholesterol (the bad cholesterol) oxidation.
   
   Many studies so far were small, thus more research is needed to fully evaluate the possible health benefits of pomegranate. Pomegranate juice is generally safe to drink. Most studies have administered a daily helping of 1.5 ounces (45 milliliters) of pomegranate juice with no significant side effects.
   
    
4. Salmon
   
   Salmon is a perfect food to substitute meats. It is a good source of protein and omega 3 fatty acids. With more than a decade of solid supporting scientific evidence, no wonder salmon stays on the top five super food list! In 2002, the AMA recommended eating at least two servings of fish a week, particularly fatty fish such as salmon. With increasing public concerns over farmed salmon, choose wild salmon. Most canned salmon are wild.
   
    
5. Dark Greens

   

   
   Dark green vegetables such as kale, chard, collard greens, bok choy, broccoli, asparagus, green beans etc are packed with vitamins A and C, iron, calcium and phytonutrients. They are very filling, high in fiber and low in calories, making them perfect foods to keep your heart healthy and your waistline slim. The new diet recommendation made by the American Heart Association recommends eating at least 4 servings of vegetables a day from a variety source.

Some Foods to keep in use for natural disasters

Natural disasters--such as a flood, hurricane, or blizzard--often come without warning. Stocking non-perishable food items ahead of time (and choosing wisely what you include) will help you weather the storm with less stress.

Fueling your body during an emergency is very different from your everyday diet. Because you'll probably expend more energy than you normally would, you should eat high-energy, high-protein foods. And because you have a limited supply, the higher-quality foods you eat--and the less of them--the better. "In a disaster or an emergency you want those calories

Whole-wheat crackers Crackers are a good replacement for bread and make a fine substitute in sandwiches. Due to their higher fat content, whole-wheat or whole-grain crackers have a shorter shelf life than their plain counterparts (check the box for expiration dates), but the extra fiber pays off when you're particularly hungry. Consider vacuum-packing your crackers to prolong their freshness.

 Nuts and trail mixes Stock up on these high-energy foods-they're convenient for snacking and healthful. Look for vacuum-packed containers, which prevent the nuts from oxidizing and losing their freshness. 

• Cereal Choose multigrain cereals that are individually packaged so they don't become stale after opening. 

• Granola bars and power bars Healthy and filling, these portable snacks usually stay fresh for at least six months. Plus, they're an excellent source of carbohydrates. "You can get more energy from carbohydrates without [eating] tons of food,

Dried fruits, such as apricots and raisins In the absence of fresh fruit, these healthy snacks offer potassium and dietary fiber. "Dried fruits provide you with a significant amount of nutrients and calories," Swanson says.

 Powdered milk Almost all dairy products require refrigeration, so stock this substitute for an excellent source of calcium and vitamin D when fresh milk isn't an option.

 Sugar, salt, and pepper If you have access to a propane or charcoal stove, you may be doing some cooking. A basic supply of seasonings and sweeteners will improve the flavor of your food, both fresh and packaged.