Apples are a good source of pectin, a fiber that can lower cholesterol and glucose levels; also a good source of vitamin C, an antioxidant that keeps blood vessels healthy and aids in the absorption of iron and folate.

Blueberries are a low-calorie source of fiber, antioxidants and phytonutrients; eating them regularly may improve short-term memory and reduce cellular damage associated with aging.

Broccoli provides calcium, potassium, folate and fiber; contains phytonutrients, the antioxidant beta-carotene and is an excellent source of vitamin C.

Dark red beans such as small red, pinto and dark red kidney varieties are an excellent low-fat source of antioxidants, protein, fiber and copper; also a good source of iron, magnesium, phosphorus, potassium and thiamin.

Salmon is rich in omega-3 fatty acids, low in saturated fat and cholesterol and a good source of protein. If possible, choose wild-caught salmon, which is less likely than farmed salmon to contain unwanted chemicals such as mercury.

Spinach is high in vitamin A and is a good source of calcium, folate, iron, magnesium, riboflavin and vitamins B-6 and C. Plant compounds in spinach may boost your immune system and help prevent certain types of cancer.

Sweet potatoes are high in beta-carotene and vitamin C; a good source of fiber, vitamin B-6 and potassium; they’re fat-free and relatively low in calories.

Tomatoes contain the highest levels of lycopene, an antioxidant, of all fruits and vegetables. Lycopene fights against cancerous cell formation as well as other kinds of health complications and diseases.

Whole grains contain bran and germ components of grains, which are rich in fiber, vitamins, minerals, antioxidants and healthy fats; protect against cardiovascular disease, diabetes and other chronic conditions. Examples include wild rice, popcorn, oatmeal, brown rice, barley, wheat berries and whole wheat flour.