It seems like every day we wake up to a new “superfood” that will change our life.

With the abundance of information available, how do you know what’s actually good for you?

Here are the top 15 foods you should be eating according to our experts:

1. Fish

“Eat plenty of fish, which are high in healthy omega 3 fatty acids, and smaller portions of red meat to

reduce your risk of diseases like stroke, heart disease, and cancer.” – Bob Canter, professor of surgery

at UC Davis Division of Surgical Oncology

2. Broccoli or any of the cruciferous vegetables

“These foods are rich in nutrients including glucosinolates, which are key in detoxification processes.

These are best served raw or quick-steamed for five to ten minutes.”

– Alex Nella, pediatric registered dietitian

3. Beets

“No matter which colour – red, yellow, golden – or which part – root or greens – they contain a

wonderful variety of protective carotenoids. Evidence suggests their dietary nitrates can be

converted to nitric oxide and improve endurance exercise.” – Alex Nella, pediatric registered dietitian

4. Spinach and other leafy green vegetables

“These are packed with lutein and zeaxanthin: nutrients that can help protect against macular

degeneration.” – Jeffrey Caspar, professor of ophthalmology at the UC Davis Eye Center

5. Kale

“It’s a green leafy veggie that I love chopped in a salad or cooked with onion and garlic. It is

nutrient-dense, has lots of antioxidants, and can help lower cholesterol.”

Brandee Waite, director of the UC Davis Sports Medicine fellowship

6. Peanut butter

“My favourite food is peanut butter. It has protein, carbs, and sugars. It’s a great recovery

food and my kids love it!” – Brian Davis, clinical professor of the UC Davis Department of

Physical Medicine and Rehabilitation

**UC Davis Health is not affiliated with any other brand.

7. Almonds

“Almonds have a lot of vitamin E, which protects against macular degeneration as well as cataracts.

I recommend eating just a handful a day.” – Jeffrey Caspar, professor of ophthalmology at

the UC Davis Eye Center

8. Mangos

“They are low calorie, high in fibre and vitamins A and C. They also have other vitamins, minerals,

and antioxidants and have been linked with multiple health benefits. Plus, all my kids like them,

so it is something we can all agree on.” – Bob Canter, professor of surgery at UC Davis Division

of Surgical Oncology

9. Blueberries

“Blueberries are excellent frozen because they will cool down your oatmeal with bonus fibre

and antioxidants. They contain resveratrol, like red wine without the alcohol, hangover or extra calories.”

– Alex Nella, pediatric registered dietitian

10. Mediterranean Diet

“We know that physical fitness helps your mental health, so in general, eat throughout the day and

don’t miss meals or depend on snacks too much. Ideally, eat a Mediterranean-style diet with lean

meat and lots of vegetables and make sure you keep your weight within a healthy range.”

Peter Yellowlees, professor of general psychiatry and chief wellness officer at UC Davis Health

11. Chocolate

“There is nothing wrong with an occasional dietary reward, which is why chocolate is so often

thought of as a ‘health food’ as long as you don’t get into the habit of comfort eating!”

Peter Yellowlees, professor of general psychiatry and chief wellness officer at UC Davis Health

12. Quinoa

It is a tasty grain you can cook in savoury or sweet dishes. It is high in fibre and protein and has a

low glycemic index compared to some other carbs.” – Brandee Waite, director of the UC Davis

Sports Medicine fellowship

13. Legumes

“Legumes such as chickpeas (garbanzo beans) are a great healthy snack item that can actually

provide a lot of flavours depending on how you prepare them. I like making jalapeño-cilantro

hummus or even roasting whatever peppers are in season and incorporating those into a hummus.

Using the hummus as simply a healthy dip or to add a flavour profile to any wrap or sandwich

instead of a mayonnaise-based spread can result in a healthy, savoury meal.”

Santana Diaz, UC Davis Health executive chef

14. Pickled vegetables

“Pickling vegetables like cucumbers are pretty traditional but stepping out of the box and pickling

carrots can be different and tasty! Spicing up your snack world with some chipotle-pickled carrots

is another way to provide a flavorful profile to a vegetable that can get boring from time to time.”

Santana Diaz, UC Davis Health executive chef

15. Chocolate milk

“It’s the greatest recovery drink.” – Brian Davis, clinical professor of the UC Davis Department of

Physical Medicine and Rehabilitation