I’m sure that we would all like to think of a ‘magic bullet’ that could take care of all of our health issues, whatever they may be. That’s why the title of this article is appealing: eat these foods and you will be well. The fact is that all whole, organic, natural foods are superfoods, and as long as we eat a variety of brightly-coloured fruits and vegetables, along with whole grains, nuts, seeds, legumes, coldwater fish, and herbs – while giving processed and fast foods a wide berth – we will feel better, have more energy, and will keep body weight at a manageable level.

Still, it is handy to have a short list of must-have foods that we know we can turn to for essential nutrients and maximum health benefits. This list boasts foods that have been proven to offer vital phytonutrients for the following health benefits: Lower or help regulate blood sugar levels; Help regulate metabolism and burn body fat; Help protect the heart; Help prevent cancer; Detoxify vital organs; Lower blood pressure; Prevent or reduce inflammation; Aid digestion.

MY TOP TEN SUPERFOODS

It is known that the daily choices we make have long-term effects on our health, and in order to begin to see the benefits listed above, you will need to include the following foods in your daily eating pattern. It’s time to ‘spring clean’ your diet by eliminating harmful high fat, low nutrient foods and replacing them with these superfoods every day: cruciferous vegetables, dark-skinned berries, alliums, herbs and spices, fatty fish, nuts, legumes, dark chocolate, seaweed, and seeds.

Dark Skinned Berries – blueberries, blackberries, and acai berries. High concentrations of anthocyanins and phenolic pigments (which make them dark blue, red, or purple in colour) give them exceptional antioxidant, anti-diabetic, and heart-protective properties. Diet Advice: include raw (fresh or frozen) dark-skinned berries at least once daily in meals.

Alliums – leeks, garlic, onions, and shallots. With garlic the hero of the bunch, alliums help to protect against prostate, stomach, and colon cancer; lower blood pressure, blood sugar, and cholesterol levels; and provide antibacterial, along with other, benefits. Diet Advice: eat raw garlic once a day and include one other allium in a daily meal.

Herbs and Spices – thyme, rosemary, turmeric, ginger, cayenne, and cinnamon. Most fresh green herbs have antioxidant properties, along with other healing benefits specific to the herb; dandelion (slightly bitter) and burdock leaves (very bitter) are cleansing; spices contain powerful phytonutrients that regulate and affect body functions. Diet Advice: Eat fresh green herbs with two meals each day and cook with fresh ground spices (season dishes with 1 tablespoon Spring Seasoning Paste, below) every day.

Cruciferous Vegetables – Brussels sprouts, cabbage, cauliflower, and broccoli rabe contain a powerful range of disease fighters. Endoles and sulforaphane may increase enzymes that lower the incidence of colon and lung cancers. Diet Advice: eat these foods raw, lightly steamed or stir fried, at least three times per week; every day is ideal.

Fatty Fish ­– especially wild salmon and sardines. Wild-caught fish eat krill and other wild foods that contribute to the quality of their flesh. They are also lower in mercury and high in vitamin D. Wild salmon is one of the best sources of omega-3 fatty acids. Avoid farmed fish that may have been fed grain and antibiotics. Diet Advice: eat fatty fish twice a week.

Seaweed – arame, hijiki, kelp, kombu, nori, and wakame detoxify the body and help prevent assimilation of heavy metals. May have anti-cancer effects, and individual seaweed varieties have varying levels of calcium, iodine, potassium, and iron. Diet Advice: eat seaweed once or twice per week and eat kombu raw (crushed and sprinkled over breakfast cereals, salads, and main course dishes) every day.

Nuts – walnuts and almonds are great sources of antioxidants, vitamin E, selenium, and magnesium and of all nuts, walnuts are highest in alpha-linolenic omega-3 fatty acids, which lower LDL (bad) cholesterol.

Legumes – dried peas, beans, and lentils are good plant proteins, high in fibre and associated with lower risks of heart disease, diabetes, obesity, and cancer. Diet Advice: eat legumes three times per week, more often if you are vegetarian/vegan.

Dark Chocolate – 70% cocoa or higher is high in antioxidants for anti-aging, flavonoids that prevent clogged arteries and lower blood pressure, and magnesium. Diet Advice: indulge in one small square of the best quality dark chocolate every day.

Seeds – flax, chia, pumpkin, sunflower, and sesame seeds. Sesame seeds enhance absorption of vitamin E and help lower cholesterol, pumpkin seeds contain beta-sitosterol that offers some benefit for prostate hyperplasia (BPH), and sunflower seeds help lower cholesterol and may lower the risk of heart disease. Diet Advice: eat 2 to 3 Tbsp seeds (whole sesame seeds if you can find them; pumpkin if you are male) every day.