01/09/2014 01:33 pm ET Updated Jan 25, 2014

Six Super Foods You Must Have In Your House For The New Year

Image Source via Getty Images

They are super because they are powerful enough to reduce your risk of high cholesterol, heart disease, cancer, diabetes and cognitive diseases. They are not drugs, but they sure do improve your health and lift your mood too. Best of all, there aren't any side effects.

The following super foods can easily be found in the supermarket and you do not need any complicated recipes to make them work:

Blueberries are tiny goodies rich in antioxidants and phytoflavinoids. They are also packed with potassium and vitamin C.
They lower the risk of cancer and heart disease. They are anti-inflammatory.

Chia Seeds
One ounce of chia seeds provides just as much calcium as a cup of milk and is comparable to Omega-3 in fish. Omega-3 is supportive for healthy memory, heart and joints. Chia seeds are also an excellent source of B1 and B3. They contain more than 50 percent of Omega-3 and 6 fatty acids. And they also provide a considerable amount of magnesium, phosphorus, Vitamin E, fiber, iron, and zinc.

Soy fiber found in soy milk, tofu or edamame (not soy powder) can reduce cholesterol levels. However, avoid extra soy if you have a family history with breast cancer.

Fiber helps maintain cholesterol and blood sugar levels, it also makes you feel fuller for longer.

Did you know: Quinoa is not a grain but actually the seed of a plant related to chard and spinach.
Quinoa is a complete protein, meaning it is high in protein and contains all nine essential amino acids. It has a healthy amount of lysine which supports tissue repair and growth. For those who suffer from migraines, quinoa is a good source of magnesium and riboflavin, which helps blood vessels relaxe. Magnesium is also helpful for cardiovascular health and is an excellent source of fiber. Studies suggest that consistent intakes of quinoa may lower risks of type 2 diabetes and asthma.

Green Tea
Green tea and black tea have the same overall antioxidant power. Green tea in particular is noted in aiding the prevention of cancer from breast to lung cancer. Green tea consists of fluoride, polyphenols and catechins that are linked to the prevention of tooth decay by killing bacteria in the mouth. Regular consumption of green tea, for more than 10 years, has been linked to the reduced risk of osteoporotic fractures.