Avocado

This is truly an amazing food, and yes, it’s technically a fruit. Sure, they’re high in fat, but the fat is largely monounsaturated fat which actually lowers cholesterol. Avocados are also high in beta-sistosterol, a natural substance shown to significantly lower blood cholesterol and is also highly protective of the prostate. They also contain lutein, a valuable member of the carotenoid family that is a natural antioxidant and helps your eyes stay healthy while maintaining the health of your skin. Avocados have tons of heart-healthy fat, a bunch of fiber, and next to zero effect on blood sugar. Plus they’re filling and delicious and great on salads.

Jonny Bowden, PhD, CNS, author of The 150 Healthiest Foods on Earth

Cherries

Relatively low in calories, cherries are loaded with anti-inflammatory, anti-aging, anticancer compounds that don’t show up on your average nutrition facts label. The cancer-fighting agents in cherries include a flavonoid called quercetin as well as ellagic acid and perillyl alcohol. The secret to the benefits of cherry juice are compounds called anthocyanins, which are the pigments that give cherries their bright red color and are also believed to be the key to helping the body relieve inflammation. As an added bonus, these same anthocyanins may significantly reduce your risk for colon cancer, the third leading cancer in America. Unfortunately cherries found themselves on the Environmental Working Group’s 2003 list of 12 foods most contaminated with pesticides so it’s wise to seek out the organic ones. Hint: They’re unbelievably delicious frozen, with a little fresh yogurt mixed in. It’s a natural “Cherry Garcia”.

Jonny Bowden, PhD, CNS, author of The 150 Healthiest Foods on Earth

Cranberries

Low in calories (44 per cup), high in fiber, and low in sugar. Studies show that the ruby red berries have some of the most potent antioxidants of any common fruits studied. They possess anticancer properties, inhibit the growth of common foodborne pathogens, and contain antibacterial properties to aid in the prevention of urinary tract infections (UTIs). This is accomplished by preventing bacteria from sticking to the lining of the urinary tract. More recently it has been discovered that the same properties help reduce bacterial adhesions to teeth, thus reducing the formation of dental plaque. Recent studies have also revealed that compounds in cranberries stop certain disease-causing bacteria from sticking to the stomach lining, thus helping to prevent ulcers.

Jonny Bowden, PhD, CNS, author of The 150 Healthiest Foods on Earth

Blueberries

Blueberries have firmly established a reputation as a memory-protective food. They contain special compounds called polyphenols which actually help neurons in the brain communicate with one another more effectively. Blueberries also contain other compounds like anthocyanin that are antioxidant and anti-inflammatory. And inflammation and oxidative stress are involved in virtually every major killer disease of aging: Alzheimer’s, Parkinson’s, diabetes, and heart disease, not to mention “run-of-the-mill” conditions of aging like arthritis. Studies show that blueberries also have anti-cancer activity.

Jonny Bowden, PhD, CNS, author of The 150 Healthiest Foods on Earth