4. SEAWEED

What it has:    Sea vegetables are rich in vitamins, minerals and trace elements. The kelp family (kombu, wakame and arame) is an excellent source of iodine and has about four times the iron of beef. Arame has more than 10 times the calcium of milk. Nori, the seaweed wrapped around sushi rolls, contains protein, calcium, iron, potassium and more vitamin A than carrots. If you're taking medications, check with your doctor. Most seaweed eaten is nori, best known as those dried, dark-green sheets used in sushi rolls.

Why you should eat more:   Seaweed is rich in iodine, which many people don't get enough of iodine affects the thyroid, which helps regulate metabolism, nerve and muscle function, and it may boost resting metabolism. Some studies suggest it may even help prevent breast cancer.

How to up your intake:    Sushi rolls, of course. At Japanese restaurants, also try it tossed in a soy/ sesame/ rice-wine vinegar dressing as a salad.