#1 Berries

Berries provide many health benefits and are credited to their abundance of antioxidants.  

Some of the many benefits of eating berries are promoting a healthy gut, improve memory, and increase blood flow to the brain. 

They are high in potassium, magnesium, vitamin C and K. So, eating a daily dose of berries may help ward off DNA damage, certain cancers, and age-related cognitive decline. 

#2 Citrus Fruits 

Citrus fruits are an excellent source of vitamin C containing tumor-inhibiting limonoids. 

They are high in vitamin c, flavonoids and fiber which help reduce inflammation, improve gastrointestinal function and health as well as playing an important part in heart health as well as preventing diabetes, and cancer. 

In addition to helping prevent certain diseases, vitamin C is required to produce collagen – a protein essential for maintenance of skin, tendons, and blood vessels.

#3 Cruciferous Vegetables

Bursting with phytochemicals, cruciferous vegetables are thought to stimulate the enzymes that break down carcinogens, lower inflammation as well as prevent DNA damage.

Crucifers such as kale, broccoli, cabbage, and cauliflower are cancer-fighting superstars and a must have in your daily diet to boost your immune system and support the health of your mind and body.

#4 Dark Chocolate

Sadly, more than 30% of Australians are at high risk for cardiovascular disease. Dark Chocolate may provide a delicious intervention strategy. 

A study published in the British Medical Journal (June 2012) showed that dark chocolate contains blood pressure and cholesterol lowering qualities. 

The cocoa in chocolate contains the majority of the flavonols credited with helping to keep the heart young by maintaining low blood pressure.

#5 Grapes

Specifically red and purple grapes because they contain reservratol, a plant phenol that may combat inflammation, ward off heart disease, and protect the brain from plaque formation that leads to Alzheimer’s disease. 

High in potassium, more of the many benefits of grapes include combatting the effects of high blood pressure, high cholesterol, heart, kidney, lung, and bone health.

Reservratrol in red grapes may help to improve brain health and reduce the risk of cancer.

#6 Nuts 

Nuts are not only a good source of healthy fats but are loaded with antioxidants.

Packed full of mono and polyunsaturated fatty acids, omega 3s and arginine (an amino acid that promotes proper blood vessel function), nuts make a heart-healthy snack. 

Almonds are high in flavonoids and phenolics, which may reduce the oxidative stress that leads to heart disease.

Excellent for promoting weight loss especially if you are following a low carb Keto or Mediterranean diet.

#7 Oily Fish

Oily fish, such as tuna and salmon, are abundant in omega-3s. 

In addition to warding off heart disease and several cancers, omega-3 fatty acids’ anti-inflammatory properties may slow telomere shortening. 

Telomeres are DNA sequences that naturally shorten as cells regenerate, which has been shown to slow the ageing process. 

#8 Tomatoes

Tomatoes are one of the few foods that contain lycopene – an antioxidant that is thought to protect against cardiovascular disease and cancer.

They may even increase the skin’s natural ability to filter out the sun’s damaging rays.

Cooking tomatoes in extra virgin olive oil not only enhances the body’s ability to absorb lycopene, but may help to lower blood pressure and strengthen your immune system.

Not that you need any excuse to put Bruschetta regularly be on the menu.

#9 Whole grains

Researchers have found that a diet rich in wholegrain fibre may provide significant protection against dying prematurely from several ailments including heart disease, infectious disease, and pneumonia. 

A study found that by replacing refined grains with whole grains twice a day may help to reduce bad cholesterol and type 2 diabetes risk. 

Tip #10 Yoghurt

A well-known source of bone-strengthening calcium and immune-boosting probiotics bacteria, yoghurt may also contain trans-palmitoleic acid, according to researchers. 

This rare fatty acid has been shown in preliminary studies to significantly reduce the risk of type 2 diabetes as well as offer protection for bones and teeth and aid with digestive issues.