Every morning it seems like there is a new “superfood” that will transform your life. How can you know what is truly beneficial for you among the plethora of information available? The top 15 foods that our experts recommend you eat are listed below:


  1. Fish


To lower your risk of diseases like stroke, heart disease, and cancer, eat more fish, which are rich in beneficial omega 3 fatty acids, and less servings of red meat. – Bob Canter, Division of Surgical Oncology, UC Davis Department of Surgery


  1. Any cruciferous vegetable, including broccoli


These foods are full of vitamins and minerals, including glucosinolates, which are essential for the detoxification process. It is recommended to serve these uncooked or quickly steam them for five to ten minutes. – Registered dietitian Alex Nella, pediatric


  1. Beets


“They have a remarkable array of protective carotenoids, no matter what color they are—red, yellow, or golden—or what portion they are—root or greens. The ability of their dietary nitrates to produce nitric oxide and enhance endurance exercise is supported by evidence. – Registered dietitian Alex Nella, pediatric


  1. Leafy greens like spinach and other



They are loaded with the nutrients lutein and zeaxanthin, which can help prevent macular degeneration. – Jeffrey Caspar, ophthalmology professor at the UC Davis Eye Center



  1. Kale


“I love cooking with onion and garlic or chopping this green leafy vegetable up in a salad. It can help decrease cholesterol because it is nutrient-dense, full of antioxidants. – Brandee Waite, head of the fellowship in sports medicine at UC Davis


6 Peanut Butter


“Peanut butter is one of my favorite foods. Together with carbohydrates and sugars, it contains protein. My kids adore it, and it’s a terrific food for recuperation. – Brian Davis, clinical professor of physical medicine and rehabilitation at the University of California, Davis


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  1. Almonds


Almonds are rich in vitamin E, which helps prevent cataracts and macular degeneration. I advise taking only a few handfuls daily. – Jeffrey Caspar, ophthalmology professor at the UC Davis Eye Center


(8) Mangos


They are high in fiber, vitamins A and C, and low in calories. They include additional vitamins, minerals, and antioxidants, and studies have found a number of health advantages. Also, they are something we can all agree on because all of my kids like them. – Bob Canter, Division of Surgical Oncology, UC Davis Department of Surgery


9 Blueberries


“Frozen blueberries are great since they will cool down your oatmeal and add extra fiber and antioxidants. In place of alcohol, calories, or a headache, they still contain resveratrol, just like red wine. – Registered dietitian Alex Nella, pediatric


  1. The Mediterranean Diet


“In general, eat throughout the day, don’t skip meals, and don’t rely too heavily on snacks because we know that physical fitness improves mental health. Eat a diet similar to that of the Mediterranean, which includes lean meat and lots of vegetables, and make sure to maintain a healthy weight.” – Peter Yellowlees, head of wellness at UC Davis Health and a professor of general psychiatry