Super Food 1: Grapes

Grapes, especially dark-coloured ones, are loaded with phytochemicals, antioxidants that may help protect against cancer and heart disease. Two of those phytochemicals, anthocyanin and proanthocyanidin, may be especially good for your immune system. Grapes also contain vitamin C and selenium.

Super Food 2: Berries
Berries, especially raspberries and strawberries, contain ellagic acid, another phytochemical that may help protect against cancer-causing agents in the diet and the environment. Recent animal studies suggest that blueberries may help protect cells from damage and lower inflammation. Blueberries contain many of the vitamins and minerals known to strengthen the immune system, along with key phytochemicals that may help protect against cancer and heart disease

Super Food 3: Nuts
Nuts are one of the most balanced foods on the planet. They offer a good dose of “healthy” fats along with a smaller amount of protein and carbohydrate. Each type of nut offers a unique profile of minerals, phytochemicals, and types of fat. Walnuts are the highest in plant omega-3s, for example, while Brazil nuts are best for selenium.

Super Food 4: Dark Green Veggies
It is tough to compete with the nutritional muscle of broccoli and spinach. Kale and collard greens are also members of the esteemed dark green vegetable group.

Super Food 5: Whole Grains
Making this one dietary change may significantly improve your health: Switch to whole grains. For example, eat whole grain bread instead of white bread, wild or brown rice instead of white rice, corn tortillas instead of flour tortillas.

Super Food 6: Beans
The lowly bean is tops in antioxidant activity. It offers an amazing package of nutrients, including many vitamins and minerals. Green soybeans and soy provide vitamin C, calcium, zinc, and selenium. Lentils and black-eyed peas are rich in folate and zinc. Black beans and kidney beans also offer a good amount of folate.

Super Food 7: Fish
Fish provides powerful omega-3 fatty acids. Evidence suggests that omega-3s, particularly those coming from fish, may help prevent inflammatory diseases, such as coronary heart disease. Although all fish have some omega-3s, the stars include sardines, salmon, oysters, mackerel, tuna steak, wild rainbow trout, shark steak, albacore tuna, and herring.Fish also offers an essential nutrient that is hard to find in food: vitamin D.