Firstly, blueberries are a brain food that help the neurons in your brain communicate effectively, which slows any potential weakening of your memory and muscle activity. Blueberries also promote urinary health, and their antioxidants and anti-inflammatory benefits can improve eyesight, and help prevent cancer, cardiovascular disease, Alzheimer’s disease, Parkinson’s disease, and diabetes.
Next, kale is dense in nutrients and the best provider of the antioxidants and phytochemicals you need to fight free radicals, the unstable molecules that damage DNA cells and promote disease. Chemicals such as indoles in kale are effective against breast, cervical, and colon cancer, and sulforaphane activates your liver to remove free radicals and other chemicals that may cause damage in the body. It’s also jam-packed with wellness boosters such as beta-carotene, lutein, zeaxanthin, calcium, manganese, and vitamins A, C and K.
Thirdly, broccoli provides potent plant chemicals that neutralise and remove carcinogens, and this helps to prevent lung and oesophageal cancer, breast, prostate, and cervical cancer. Also, the high levels of beta-sitosterol in avocados help to lower blood cholesterol and may protect against prostate problems, and, thanks to their lutein content, they also help to protect your eyes from damage and preserve healthy skin.
Sprouts are fifth on this list because they are loaded with predigested proteins called amino acids, vitamins, enzymes, and have an abundance of phytochemicals that protect against disease. Garlic also makes the cut, because it lowers cholesterol, reduces plaque, and prevents blood clots from forming. Many studies have also shown that garlic protects you against the risk of stomach and colon cancers, and it helps to battle against the common cold.
Finally, Swiss chard protects against vision problems as it is an excellent source of lutein and zeaxanthin and the ancient Incan grain Quinoa has an abundance of protein and minerals, and small amounts of B vitamins. Flaxseeds make the list because they are a great source of essential omega 3 fatty acids, which help to prevent cardiovascular disease, cancer and arthritis, and flaxseeds also contain soluble fibre which promotes healthy digestion. Almonds round off the list, as they are 70% monounsaturated fat, meaning that they have heart healthy benefits and lower the risk of cancer.