Walnuts

Noshing on a handful of walnuts may fight both breast cancer and osteoporosis. In one new study, just two ounces of walnuts per day helped delay development of breast cancer and slow tumor growth in mice. Speculation is antioxidants called phytosterols, already known cancer fighters, could be the culprit. Or protective benefits might come from plant based omega 3 fats (walnuts are the only nut to harbor these fats.) If it's the latter, another study finds diets rich in these same plant based omega 3s are adept at preventing excessive bone turnover which keeps bones strong and healthy.

The right dose: Since nuts are calorie dense, one ounce (20 halves/185 calories) is a good place to start.

Recipe: Blackberry-Peach Smoothie with Walnuts