Here are five more superfoods on a list developed from conversations with dietitians, kinesiologists and holistic-health experts. They pack a big nutrient bang per calorie and deliver health benefits you need. (Who knew it's not just the fish that's good for you in sushi?)

6. SEAWEED

What it is: Most seaweed eaten in North America 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 Canadians 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 or floating in miso soup. Or choose rice crackers flecked or wrapped with seaweed, found at Asian grocers.

7. CHILIES

What it is: Any hot variety will do, including jalapenos, poblanos, serranos, Scotch bonnets, cayenne or habaneros.

Why you should eat more: The capsaicin in chilies, which makes them hot, is believed to have a thermogenic effect. Studies suggest they can increase your metabolism rate and help burn calories.

A bonus: Chilies add a ton of flavour for little caloric cost. And because of the heat, you can't gulp down your food; you have to enjoy it slowly, which gives your stomach time to recognize it is full.

8. LENTILS

What it is: Part of the legume family, they come in a variety of colours -- white, yellow, green, red, brown -- that all pack roughly the same nutritional punch.

Why you should eat more: A good, inexpensive source of protein popular in world cuisines, especially Middle Eastern and Indian, lentils also provide high levels of folic acid. This nutrient helps prevent anemia, may help relieve menopausal hot flashes and is important for women who are pregnant, as it's crucial for fetal development.

9. EGGS (organic, if possible)

Why you should eat more: Research has shown the complete protein and other nutrients in eggs far outweigh any cholesterol risks for most people. Eggs are also considered an anti-inflammatory food, meaning they can help reduce bodily inflammation thought to lead to chronic disease including stroke, heart disease and diabetes.

They are also a great source of choline, which helps brain functioning, including memory, intelligence and mood, and may help prevent heart disease.

10. KEFIR

What it is: A fermented dairy product drink, it's kind of a cross between buttermilk and yogurt. Once available only in health-food stores, it's in many mainstream grocers, often near the soy milk.

Why you should drink more: As a dairy product, it's high in vitamin D, essential for bone growth and development. Recent studies also suggest vitamin D may help the immune system and protect against tuberculosis, multiple sclerosis, hypertension and some forms of cancer.

Also, while most yogurts contain one to three types of probiotics, which aid in digestion, kefir has 10. It also contains prebiotics, which help probiotics work better. Finally, because it's fermented, it's easier to digest by people who are lactose-intolerant.

How to up your intake: Use it to top oatmeal; substitute for yogurt or sour cream in recipes; eat it straight, either fruit-flavoured varieties or sweetened with honey, berries and granola in a parfait.

Lentil and Chili Soup

Makes 6 servings

*1 cup (250 mL) lentils, any variety

*8 cups (2 L) vegetable OR chicken stock

*2 to 3 fresh jalapeno OR serrano chilies, stemmed, seeded and roughly chopped

*1 1/2 cups (310 mL) tomatoes, roughly chopped

*2 medium carrots, chopped

*1/2 small onion, finely chopped

*1 tbsp (15 mL) fresh ginger, grated

*1 tsp (5 mL) ground turmeric

*1 tsp (5 mL) toasted cumin seeds, ground

*Salt and pepper, to taste

*6 tbsp (90 mL) kefir, sour cream OR plain, unsweetened yogurt

Combine all ingredients in a large soup pot, except salt and pepper. Bring to a rolling boil.

Reduce heat to medium low, cover and cook for 45 minutes to 1 hour, or until lentils are soft. Check pot as it simmers; if liquid appears too thick, add up to 1 cup (250 mL) water or stock.

Remove soup from heat and let cool for 10 to 15 minutes. In small batches, puree soup in a blender until fairly smooth; some small chunks will remain. Return to pot and season with salt and pepper. Heat to serving temperature.

To serve, top with up to 1 tbsp (15 mL) kefir, sour cream or plain yogurt. Serve with warmed tortillas or naan.

Approximate nutrition per serving: 160 calories, 1.5 g fat, 10 g protein, 28 g carbohydrates, 11 g fibre

--Adapted from foodandspice.blogspot.com