Simplify your life—and boost your health—with these basic foods that really work

You can nibble on goji berries, whip up noni juice smoothies and stock your shelves with antioxidants. But if you’re looking for what really works for optimal health and disease prevention, the best approach is to focus on foods that are rich in disease- fighting phytochemicals.

“Basic foods that have proven health benefits are what we want to emphasize,” says Steven Pratt, MD, author of SuperFoods Healthstyle. “For example, blueberries, broccoli and tomatoes have a large number of peer-reviewed published studies substantiating their health benefits. These foods are readily available, inexpensive and have other benefits, such as high fiber content. And they’ve been used for years, with no drawbacks, side effects or toxicity; you’re never going to see a headline that blueberries are bad for you.”

None of the foods on this top 6 list will surprise you, but they may inspire you and help you feel good about the food you eat.

1. Broccoli
   It’s still true: few foods measure up to broccoli for cancer-fighting potential. Broccoli is rich in sulforaphane, an antioxidant linked with a reduced risk of a number of cancers, especially lung, stomach, colon and rectal cancers. “The phytonutrients in broccoli help detoxify carcinogens found in the environment,” says Pratt. “They also have anti-inflammatory properties, and we know that an important factor in reducing the risk of disease is to decrease inflammation.” How to eat more: Sauté broccoli florets with shallots and pine nuts, and drizzle with lemon juice; steam broccoli rabe and toss with a honey-mustard dressing.
2. Pumpkin
   It’s not just for pie: pumpkin is one of the best sources of carotenoids, antioxidants that reduce the risk of cancer. Like sweet potatoes, carrots, butternut squash and other orange-red vegetables, pumpkin is rich in disease-preventive betacarotene. “And pumpkin is also one of the highest sources of alpha-carotene, a powerful member of the carotenoid family that’s inversely related to cataract formation and boosts immunity,” Pratt says. How to eat more: Serve warm pumpkin purée with maple syrup and finely chopped pecans; make a simple pumpkin soup with pumpkin purée, vegetable or chicken stock, onions, black beans, cumin and cilantro.
3. Blueberries
   Fragrant and sweet, blueberries are rich in anthocyanidins, compounds that help protect the heart, and may inhibit the growth of cancer cells. Studies suggest the blueberry anthocyanidins protect against neurodegenerative diseases like Alzheimer’s and Parkinson’s, and can slow and even reverse age-related memory loss and decline in cognitive function. How to eat more: Toss fresh blueberries with baby spinach leaves, chopped walnuts, thinly sliced red onions and olive oil; combine chopped blueberries, diced mango, minced jalapeño peppers and cilantro with lime juice for a tangy salsa.
4. Fish
   It’s a great catch in terms of heart disease. Salmon and other fatty fi sh—like mackerel, lake trout, herring, sardines and tuna—are rich in omega-3 fatty acids that decrease the risk of heart attack and stroke, and may cut your risk of death from coronary artery disease in half. Omega-3 fats also have immune-enhancing and anti-infl ammatory effects, reduce the risk of prostate and colon cancers, and ease the symptoms of rheumatoid arthritis and some psychiatric disorders. How to eat more: Top braised spinach with poached salmon, chopped tomatoes and black olives; combine chopped, cooked salmon with capers, minced onion, lemon juice and olive oil, and serve on crackers.
5. Spinach
   Boost your vision and protect against cancer with spinach, one of the richest dietary sources of an antioxidant called lutein. Lutein helps protect against heart disease and some cancers, and has been shown to reduce the risk of cataracts and macular degeneration. Spinach is also rich in betacarotene, which may protect against cancer. Other lutein-rich foods include kale, collard greens, chard and beet greens. How to eat more: Sauté baby spinach, diced tomatoes, minced garlic and red pepper fl akes in olive oil; toss steamed spinach with tamari, toasted sesame oil and sesame seeds.
6. Tomatoes
   Another reason to eat pizza: tomatoes are loaded with lycopene, an antioxidant that reduces the risk of prostate, breast, lung and other cancers, and has heart-protective effects. Research shows that the absorption of lycopene is greatest when tomatoes are cooked with olive oil. In one study, a combination of tomato and broccoli was more effective at slowing tumor growth than tomatoes or broccoli alone. How to eat more: Simmer chopped tomatoes and broccoli in olive oil, top with black olives and grated Asiago cheese; drizzle halved Roma tomatoes with olive oil, sprinkle with pepper and minced rosemary leaves, and roast.