6 Powerful Health-Boosting Foods

Few foods are true standouts, packing in exceptional amounts of nutrients and phytochemicals that help to prolong your life and lower your risk of diseases such as cancer and heart disease.

Here, some top antioxidant-packed foods to incorporate into your Meal Plans.

1. Tomatoes: The key ingredient: a powerful antioxidant called lycopene, also found in pink and red grapefruit.

2. Kale: Research shows that eating dark leafy greens, like kale, may help maintain good health by reducing one’s risk of heart disease and stroke, some cancers, and several other illnesses. They’re rich in beta-carotene, folate, and vitamins C, E, and K, which help protect against free radicals (damaged cells that injure good cells and harm DNA). Regularly eating dark leafy greens may also help to lower blood pressure and cholesterol and promote normal eyesight. Spinach and Swiss chard also contain these disease-fighting nutrients.

3. Walnuts: Like all nuts, walnuts are a great source of protein, fiber, and healthy fats. Unlike other nuts, walnuts are high in heart-healthy omega-3 oils, which have been shown to have antioxidant properties. Enjoy up to 15 walnuts a day as part of your nut/seed allotment.

4. Blueberries: A number of compounds in blueberries, including pigment-producing anthocyanins, are powerful in helping to prevent cancer.

5. Pomegranates: These fruits are high in flavonoids, antioxidants also found in red wine and cocoa.

6. Sweet potatoes: They're rich in beta-carotene and vitamin C, both powerful antioxidants that work to prevent and possibly reverse the cell damage caused by free radicals.