6 Surprising Super Foods That Boost Health

No need to fork over the big bucks on exotic berries and extracts or shop at a fancy health food store to shower your body with good nutrition. From fighting cancer to enhancing your hair's shine, these 6 under-the-radar super foods will promote good health from head to toe.

Peanuts

Like all nuts, peanuts are an excellent source of good-for-you unsaturated fats, which help lower bad cholesterol and do plenty to protect your cardiovascular health. In fact, a Harvard University Nurse's Health Study found that women who ate at least five servings of nuts per week (one serving was defined as 1 ounce of nuts or a tablespoon of peanut butter) had a 44 percent reduced risk of heart disease compared to women who rarely ate nuts. Peanuts also contain ingredients that help you look beautiful, too: biotin, a B vitamin essential for long, luscious locks and overall scalp health, and vitamin E, which nourishes your skin and protects it from the sun's damaging UV rays. Snack on a handful of roasted peanuts straight-up, or mix them with whole-grain cereal and dried fruit for a nutrient-packed trail mix.

Lentils

Lentils provide a potent punch of health perks, especially when it comes to protecting your ticker. These inexpensive legumes are practically overflowing with fiber, which can help lower cholesterol and reduce your risk for heart disease. Beyond their cardiovascular advantages, lentils are also a fantastic vegetarian source of iron-rich protein, which helps your hair grow longer and stronger. This season, give inexpensive, versatile lentils a starring role in your weekly menus. Wondering where to start? As the weather gets cooler, my hearty lentil soup is an easy and delicious meatless meal to add to your lunch or dinner rotation.

Cabbage

Cabbage is one of my superhero veggies because it's ultra low in calories and packed with potent phytonutrients that may provide cancer protection. Cabbage and other cruciferous vegetables like broccoli and cauliflower contain tumor-fighting compounds called glucosinolates, which may help inhibit the metabolism of some carcinogens and stimulate the body's production of detoxification enzymes. Use cabbage in low-fat coleslaw or add to a yummy stir fry, like my Sweet and Sour Tofu Stir Fry.

Coffee

By and large, coffee seems to have an undeserved bad reputation when it comes to your health. Turns out, your morning cup o' joe is a real brain-booster! In one promising study, researchers tracked nearly 700 healthy older men for ten years and found that those who averaged 3 cups of coffee per day experienced significantly less mental decline than nondrinkers did. Coffee drinkers may also be at lower risk for developing Alzheimer's disease, type 2 diabetes, and certain cancers. The benefits don't stop there — drinking a cup coffee within an hour of a workout can boost exercise endurance and performance. Turns out java lovers don't need to feel one sip guilty about getting their morning fix.

Oranges

Delicious, juicy oranges are a celebrated source of vitamin C, an antioxidant that helps maintain bright, glowing skin and healthy, shiny hair. But did you know that consuming more oranges in your diet can also help reduce your risk for a stroke? It's true: A recent study funded by the National Institute of Health found that women who consumed the most flavanones — primarily from citrus fruits like oranges and grapefruit — had a 19 percent reduced risk for blood clot-related stroke than those who ate the least. Eat an orange with breakfast, for an afternoon snack, or as a way to satisfy your after-dinner craving for something sweet: You can't go wrong with this heart-smart, hydrating fruit.

Barley

Barley is a high-quality, whole-grain carb that boasts all the power-properties of oats, but has none of the heart-health fame. Research shows that people who regularly consume whole grains are at lower risk for heart disease and high blood pressure. This should come as no surprise, as whole grains are loaded with heart-smart ingredients like fiber, vitamins, minerals and antioxidants. The fiber in barley also helps stabilize your blood-sugar levels, which can help to keep mood and energy levels stable. To maximize the health benefits, make sure to pick up "hulled" or "hull-less" barley, not the more common pearled barley, which has some of the bran removed and is therefore not a whole grain. Add this nutty grain to any vegetable soup recipe for a fiber-full, flavorful meal.

Related: 8 Foods to Avoid at All Costs

For more slim-down tips and healthy recipes, follow Joy on Facebook, Twitter, Instagram and Pinterest!