Dark, leafy greens Spinach, kale, chard, collards and watercress are excellent sources of the antioxidant, lutein, and rich sources of folic acid, vitamins A, B6, and C, and the minerals calcium, magnesium, potassium and iron. The plant compounds in spinach may boost your immune system and may help keep your hair and skin healthy.

Broccoli is rich in vitamin C, carotenoids (vitamin A-like substances), fiber, calcium, and folate. The vitamins A and C in broccoli are antioxidants that protect your body's cells from damage. Broccoli also contains phytonutrients — a group of compounds that may help prevent chronic diseases, such as heart disease, diabetes and some cancers. For example, broccoli contains several compounds called isothiocyanates which have been promoted as possible anti-cancer agents in recent years. Early studies have shown these substances may act as antioxidants and may boost detoxifying enzymes in the body. Some studies have shown it may slow or stop the growth of breast, prostate, and other cancer cell lines.

Broccoli retains the most nutrients when eaten raw, however, it can be purchased fresh or frozen, and can be eaten raw, boiled, or steamed. Cooking reduces some of the benefits of broccoli because the heating process seems to destroy some anti-cancer compounds. Some chemicals found in broccoli, such as indole-3-carbinol, are also available in pill form as dietary supplements.(4)

Tomatoes are good sources of vitamins A, C and E and of folic acid, biotin, iron, calcium, magnesium, and zinc. Most notably they are a major source of the antioxidant lycopene, a carotenoid. Scientists describe lycopene as a powerful antioxidant, a compound that blocks the action of activated oxygen molecules – known as free radicals – that can damage cells. The antioxidant activity of lycopene is at least twice as great as beta carotene, another carotenoid that is also thought to be an effective cancer-preventing nutrient. Lycopene is considered one of the more effective antioxidants because it is not converted to vitamin A after it is eaten. Conversion to vitamin A weakens the antioxidant properties of carotenoids like beta carotene.

Research suggests that lycopene may lower the risk of heart disease, macular degenerative disease, and lipid oxidation (damage to normal fat molecules that can then cause inflammation and disease). It is also said to lower LDLs (bad cholesterol) , enhance the body's defenses, and protect enzymes, DNA, and cellular fats. A major claim for lycopene’s benefits is in the treatment of cancers of the lung, prostate, stomach, bladder, cervix, and skin.

Tomatoes are the best food source of lycopene, although apricots, guava, watermelon, papaya, and pink grapefruit are also significant sources. Studies that looked at lycopene levels in the blood found that they were higher after people ate cooked tomatoes than if they ate raw tomatoes or drank tomato juice which suggests that tomato sauce or paste may be a better source of available lycopene than raw tomatoes. Lycopene is also available in the form of soft-gel capsule supplements. Dosages vary according to manufacturer. Antioxidants such as lycopene may interfere with radiation and chemotherapy if taken during cancer treatment. Eating fruits and vegetables high in antioxidants is still considered safe during cancer treatment.(5)

Oranges are an excellent source of vitamin C, but also contain vitamin A, folic acid, fiber, calcium, potassium, and magnesium. The vitamins and antioxidants in oranges are effective in elevating the good cholesterol (HDL), as well as stopping free radicals from causing cell damage that can lead to heart attacks. Specifically vitamin C is an antioxidant that protects your body's cells from damage, helps form the connective tissue collagen, keeps your capillaries and blood vessels healthy, and aids in the absorption of iron and folate. Hesperidin, one of the antioxidants found in oranges, reduces inflammation. Limonene, another antioxidant, is thought to have the potential to reverse early lung, breast, and liver cancers.

Apples are good sources of pectin, a soluble fiber that binds cholesterol and lowers blood glucose levels. An apple or two a day may reduce your risk of heart disease and cancer. Apples are also a modest source of the vitamins A and C, B vitamins, calcium, magnesium, copper, selenium and zinc.

Quercetin, a powerful antioxidant, is present in high amounts in apple skins. Quercetin is a type of plant-based chemical (phytochemical) known as a flavonoid and appears to have anti-inflammatory and antioxidant properties. It has been promoted as being effective against a wide variety of diseases, including cancer. However, according to the American Cancer Society, "While some early lab results appear promising, as of yet there is no reliable scientific evidence that quercetin can prevent or treat cancer in humans."

Quercetin is promoted as having a number of uses, but most of these are based on early findings from lab studies. Some early studies have suggested quercetin has antihistamine properties which are thought to help control allergies and asthma. Some proponents claim it can help stabilize small blood vessels and thus help protect against heart attacks and strokes. It has also been promoted to help with the symptoms of chronic prostatitis (swelling of the prostate gland) and to relieve some of the neurologic complications of diabetes.

Quercetin is also present in leafy green vegetables, berries, onions, teas, red wines and in herbs such as ginkgo and St. John’s wort. (3) Quercetin is available in higher amounts in dietary supplements, usually in capsules or tablets. There is no recommended standard dose for quercetin. Because it is sold as a dietary supplement as opposed to a drug, companies that market it do not have to prove it is effective, or even safe, as long as they don’t claim it can prevent, treat, or cure any specific disease.

Blueberries are a low-calorie source of fiber and vitamin C and a rich source of phytonutrients. As with cranberries, phytonutrients in blueberries may help prevent urinary tract infections. Research findings have suggested that blueberries may improve short-term memory and promote healthy aging.

Black Raspberries are thought to protect against esophageal cancer by reducing the oxidative stress that results from Barrett's esophagus, a precancerous condition usually caused by gastroesophageal reflux disease. Black raspberries previously have been shown to reduce the risk of oral, esophageal and colon cancer in animal models.

Salmon and other fatty fish such as mackerel, sardines, swordfish and albacore tuna are high in two kinds of omega-3 fatty acids, EPA and DHA (eicosapentaenoic and docosahexaenoic acids) a type of fat that makes your blood less likely to form clots that may cause heart attacks. Omega-3s may also protect against irregular heartbeats that may cause sudden cardiac death, decrease triglyceride levels, decrease the growth of artery-clogging plaques, lower blood pressure and reduce the risk of stroke.

The American Heart Association (AHA) currently recommends that everyone eat at least 2 servings of fish a week.  In addition to being an excellent source of omega-3s, these fish are low in saturated fat and cholesterol and a good source of protein. It's important to note that fried white fish commonly found in fast food fish sandwiches and fish sticks lack the beneficial fatty acids and may actually increase the risk of atherosclerosis.(16) Mercury consumption can be a concern with certain fish; read more about Mercury from the American Heart Association.

Fish oil supplements could be considered for those with documented coronary heart disease or in those with excessive triglyceride levels, according to the American Heart Association.  One large study found that by getting 1 gram per day of omega-3 fatty acids over a 3 1/2 year period, patients who had previously had a heart attack, could lower their risk of dying from heart disease by 25%. Getting a gram/day from fish would mean eating a serving a day of fatty fish.(18) The participants in the study obtained their omega-3s from a capsule.Taking fish oil supplements should be done in consultation with your physician. High intakes could cause excessive bleeding in some people. (6) Read more about the specific recommendations for fish and fish oil supplements from the American Heart Association.(1)

Walnuts and Almonds are packed with nutrients, are one of the best plant sources of protein, and most of the fat is monounsaturated — a healthier type of fat that may help lower blood cholesterol levels. Walnuts are the best nuts and have the best Omega 6 to Omega 3 ratio.

Flaxseed oil is the best oil to use. It contains a very low omega 6 to omega 3 ratio (0.24--anything less than 3.0 is healthful) and it is composed mainly of polyunsaturated fats (66% of the total fats) which will help lower blood cholesterol.  Flaxseed oil should be used without cooking, as in salad dressing, as high heat destroys the healthy fatty acid.  Flaxseeds can be taken as a supplement or sprinkled in cereal or salads.  They have a mild, nutty flavor and are easy to include in your diet.  Flaxseeds are a good alternative to  flaxseed oil and is also a good source of fiber.  Both of these products can be found in grocery stores.

1) Fish oil and fish oil supplements from the American Heart Association
2) Key Recommendations for Dietary Guidelines from the FDA
3) Quercetin from the American Cancer Society
4) Broccoli from the American Cancer Society
5) Lycopene from the American Cancer Society
6) Mercury from the American Heart Association.