BONUS BENEFIT

Well-nourished but calorie-restricted animals live a third longer and have less cancer and heart disease, lower blood pressure and blood sugar, better immunity.

KITCHEN TIPS

For the most nutrition:

Eat vegetables and fruits fresh and raw. Frozen or lightly cooked is OK, too. Generally, nutrients are lost and calories are added in processed/canned foods.

If you cook veggies: Microwave in scant water or stir-fry. Leave unpeeled to preserve nutrients.

Restrict added fat and sugar in cooking.

SPINACH: NUTRIENT SUPERSTAR

Per calorie, spinach contains ultra-high amounts of six crucial nutrients: vegetable vitamin A (beta carotene), vitamin B6, folic acid, potassium, zinc and magnesium.

Spinach also is rich in calcium, but it is not absorbed well. (Tip: Add vinegar to release more of the calcium.)

Among plants, spinach is one of the richest in vitamin E. Plus, it's high in the disease-fighting antioxidant lutein.

Studies show that people who eat the most leafy greens have less cancer, less cardiovascular disease and fewer age-related eye diseases. A recent British study pinpointed spinach as the food most likely to prevent cataracts.

Spinach also possesses fiber: 4mg in a cup of fresh boiled spinach.

Downside: Spinach is rich in oxalic acid, which can encourage kidney stones in susceptible individuals.

Calories per cup of spinach: Raw, chopped: 12; cooked fresh: 42; cooked, frozen or canned: 50.

10 ESSENTIAL VITAMINS AND MINERALS

Vitamin A (beta carotene). Beta carotene is converted in the body to vitamin A, essential for good immunity. Low levels predict higher risks of cancer, heart disease, infections. Overcooking cuts vitamin A.

FOODS WITH FEWEST CALORIES, MOST NUTRIENTS:
Carrots, parsley, fresh and canned pumpkin, spinach, kale, sweet potato. Liver (beef, pork, chicken) is nutrient- dense in retinol, or preformed vitamin A.

Vitamin C. A strong antioxidant. Deficiency is linked to increased colds and infections, cancer, heart disease, high blood pressure, asthma, infertility in men and overall higher death rates. Best: Eat raw or microwave.

FOODS WITH FEWEST CALORIES, MOST NUTRIENTS:
Sweet red and green peppers, guava, bok choy (cabbage), broccoli, kale, cauliflower.

Vitamin B6. More vital than ever because of its recently discovered powers against homocysteine, a blood protein that promotes artery-clogging. A lack of B6 is linked to increased heart attacks, strokes, depression. Some B6 is lost in canning and cooking.

FOODS WITH FEWEST CALORIES, MOST NUTRIENTS:
Spinach, fresh tuna, broccoli, bananas, sauerkraut, Brussels sprouts. (Also rich, but not as low-cal: poultry, meat, most seafood, prunes, sunflower seeds, potatoes.)

Vitamin B12. Critical in maintaining normal brain and nervous system functioning. As you age, the ability to absorb vitamin B12 from food is often impaired; you may need supplements. Significant amounts of B12 are found only in animal foods. Little is lost in cooking.

FOODS WITH FEWEST CALORIES, MOST NUTRIENTS:
Clams, beef liver, oysters, crab, liver sausage or braunschweiger, salmon. (Also rich, but not as low-cal: tuna and skim milk.) Vegans need supplements.

Folic acid. Exciting new research says it helps fight heart disease, strokes, cancer, depression, loss of mental acuity and birth defects. It's crucial in fighting artery-clogging homocysteine. Deficiencies, especially in women, are common. Easily destroyed by heat.

FOODS WITH FEWEST CALORIES, MOST NUTRIENTS:
Spinach, turnip and mustard greens, chicken livers, asparagus, okra, Brussels sprouts. (Also rich, but not as low-cal: dried beans, almonds, wheat germ.)

Calcium. A well-known protector of bones. Also tied to less high blood pressure and colon cancer. Eating calcium-rich foods, especially when young, helps maximize bone mass, warding off crippling osteoporosis in later life.

FOODS WITH FEWEST CALORIES, MOST NUTRIENTS:
Collard greens, kale, broccoli, plain non-fat yogurt, skim milk, Parmesan cheese. (Also rich, but not as low-cal: canned sardines and canned salmon with bones.)

Potassium. Helps keep the lid on high blood pressure and strokes. In studies, diets low in potassium boosted blood pressure 4 percent (more when salt intake was high) and doubled or tripled risk of fatal strokes. Cooking, canning destroy some potassium.

FOODS WITH FEWEST CALORIES, MOST NUTRIENTS:
Beet greens, bok choy (cabbage), spinach, mushrooms, tomatoes and tomato juice, beets. (Also rich, but not as low-cal: dried fruits, avocado, white potatoes, sardines, poultry.)

Zinc. Essential for immune functioning, especially as you age. A marginal lack can mildly impair mental functioning, including memory, new research shows.

FOODS WITH FEWEST CALORIES, MOST NUTRIENTS:
Oysters, wheat bran and germ, crab meat, lean beef, spinach, calves' liver. (Also rich: nuts, turkey, pork, dried beans.)

Magnesium. Protects against heart disease, high blood pressure and diabetes, research indicates. Magnesium-deprived animals age rapidly. About three-fourths of Americans have magnesium-deficient diets.

FOODS WITH FEWEST CALORIES, MOST NUTRIENTS:
Spinach, wheat bran, beet greens, broccoli, okra, bean curd or tofu. (Also rich, but not as low-cal: fish, dried beans, nuts.)

Selenium. Research is uncovering broad new powers: It may help keep viruses in check, block cancer, boost immunity, reduce heart disease, relieve depression.

FOODS WITH FEWEST CALORIES, MOST NUTRIENTS: Brazil nuts, tuna fish, sunflower seeds, whole grains, garlic, clams.

Jean Carper's current best-selling book is Stop Aging Now!

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NUTRIENT-DENSE RECIPES

Snappy Gazpacho

1 small cucumber, peeled and sliced

1 medium bell pepper, preferably red, cored, seeded and cut in chunks

1 small zucchini, peeled and cut in chunks

1 medium onion, chopped

2 garlic cloves, minced or crushed

3 cups tomato juice

4 Tbs. chopped cilantro

2 medium tomatoes, peeled and quartered

1/2 tsp. hot chili sauce, such as Tabasco

2 Tbs. white vinegar or lemon juice

Put all ingredients in a blender or food processor and combine until chunky or smooth, as desired. Chill and serve. Garnish with croutons. Serves 6.

Per serving: 56 calories, 2.4g protein, 13g carbohydrates, 3g fiber, 0.4g fat, 448mg sodium.

Spinach Salad With Yogurt Dressing

8 ounces spinach leaves, washed, dried and torn

4 ounces raw mushrooms, cleaned and sliced

3 green onions, thinly sliced with 3 inches green

Dressing: 1/2 cup non-fat yogurt, 2 Tbs. orange juice concentrate, 1 Tb. white wine vinegar, salt and pepper to taste

2 Tbs. unsalted sunflower seed kernels

Combine spinach, mushrooms, onions. Toss with yogurt dressing and top with sunflower seeds. Serves 4.

Per serving: 82 calories, 5.4g protein, 11g carbohydrates, 3.3g fiber, 2.6g fat (0.3g saturated, 0.7g monounsaturated, 1.6g polyunsaturated), 70mg sodium.