They're called superfoods, the trendy name for everyday fruits, veggies, fish and fowl that are now celebrated as wellsprings of health and long life. Superfood lists vary, but most dietitians include nutrient-rich blueberries, beans, tomatoes, pumpkins, oranges, oats and wild salmon. Some health gurus also consider pomegranates, cinnamon, onions, dates and red peppers to be super good for you. Many of the foods have reached super status because they contain antioxidants, which are vitamins and other compounds that stop the body's process of oxidation. This in turn prevents the release of free radicals, the highly reactive bad chemicals that damage cells and cause heart disease and cancer.

Dark chocolate, red wine and coffee were recently dubbed superfoods by some for their high antioxidant content. But they are somewhat controversial: Nutritionists are quick to point out that it is the skins of red grapes that contain valuable nutrients so just as much benefit can be found in red grape juice as red wine. They also warn that dark chocolate should be taken in small amounts because it has plenty of fat and calories. Likewise, whatever benefit coffee may provide, this doesn't mean you should have 10 cups a day. Kathy Walsh, the chief clinical dietitian at Holy Name Hospital in Teaneck, doesn't believe the claims that these foods will cure cancer, hypertension or macular degeneration. "I don't think that, individually, these foods are a cure-all", she said. But she does think they should be on your plate. "They are nutritious foods that should be included in your daily diet", she said.

Walsh likes "fruits and vegetables, definitely dark green leafy vegetables, and orange vegetables", she said. "These foods give you vitamins the natural way, without taking supplements." She also recommends whole grains and foods that contain fiber. You shouldn't gorge on superfoods just because they're considered healthy - and you shouldn't eat only these foods. The word "superfoods" was coined by Dr. Steven G. Pratt, a California ophthalmologist and author of "SuperFoods Rx" and "SuperFoods HealthStyle." Pratt who is not a nutritionist has garnered publicity for promoting healthy eating and common-sense cooking of very basic foodstuffs. Bookshelves and the Internet abound with lists of superfoods recommended by everybody from Oprah to the federal government. The United Nations' Food and Agriculture Organization even got into the game recently when it extolled the benefits of camel's milk. (It's three times as rich in vitamin C and has 10 times more iron than cow's milk.) Here are some of the top superfoods and what they can do for you:

Blueberries: Fresh or frozen, they are super rich in disease- fighting antioxidants that preserve cells particularly brain cells. They also contain vitamins C and E, fiber, iron, riboflavin and niacin.

Pumpkin: loaded with beta-carotene and alpha-carotene and other carotenoids, pigmented compounds that convert to vitamin A. The nutrient is essential to bone growth and reduces the risk of heart disease, cancer and arthritis. Pumpkin pie may pack too many calories, but you can use canned pumpkin puree in soups and other dishes.

Yogurt: contains beneficial bacteria that fight bad bacteria in your gut. It also aids digestion. Bonus: It's a good source of calcium and protein.

Broccoli: loaded with vitamins C and K, fiber, beta-carotene and antioxidants that boost the immune system against disease.

Beans: All varieties are good, including string, navy and lima beans as well as garbanzos, lentils and peas. They're high in low- fat protein, B vitamins, iron, folic acid, potassium and magnesium. They have as much fiber to lower your cholesterol as oats.

Nuts: All kinds contain monounsaturated fat, which has a favorable effect on high cholesterol and helps reduce the risk of heart disease. A handful of nuts raw or dry-roasted and unsalted each day supplies needed antioxidants, vitamins and fiber and is believed to help ward off everything from Alzheimer's and asthma to diabetes and cancer. Beware: They're high in calories, so keep your serving to about 1.5 ounces.

Oranges: One of the best sources of vitamin C, which fights colds as well as everything from heart disease and cancer, to asthma, arthritis, diabetes, macular degeneration and birth defects. Citrus fruits also give you folic acid and fiber.

Skinless turkey breast: The leanest source of meat protein, turkey breast also supplies vitamins B and B-12, as well as niacin, riboflavin and other nutrients. Try ground turkey in grilled turkey burgers.

Soy: Soybeans and tofu are an excellent source of non-meat protein, providing vitamins, minerals, essential fatty acids and fiber. Soy has isoflavones that help promote healthy hearts, ward off osteoporosis and control sugar and cholesterol levels.

Spinach: Served raw or freshly cooked, this is a truly "visionary" vegetable that helps prevent eye ailments such as cataracts and age-related macular degeneration. It also fights cancer and heart disease. Popeye was right: Spinach packs the most nutrients per calorie, including vitamins, minerals and omega-3 fatty acids.

Tomatoes: This popular superfood has plenty of vitamin C and, even more important, lycopene, a powerful antioxidant that lowers the risk for prostate, breast, bladder, lung and other cancers and enhances eye and skin health. Low-sodium tomato juice reduces the risk of blood clots. Even organic tomato ketchup is good for you.

Wild salmon: provides ample amounts of omega-3 fatty acids, the polyunsaturated fish oils that promote blood flow and greatly reduce the risk of heart attack and arrhythmias, stroke and high blood pressure.

Tea: Green or black is brimming in antioxidants to boost the immune system. On the cusp of superfood status: Avocados have healthy monounsaturated fats and help the body absorb nutrients. Onions have antioxidants to neutralize free radicals. The goji berry is a red fruit that some say is the most nutritionally rich fruit on the planet. Kiwis have vitamin C and a lot of potassium. Adapted from The Bergen (N.J.) Record