1. Sweet potatoes: Rich in vitamins C, beta carotene, fiber, potassium, and iron, this root veggie is one of the few foods that supply fat-soluble vitamin E without a lot of fat and calories.
2. Garlic: One clove contains as many as 15 antioxidants. Compounds in garlic may have antibiotic and decongestant properties as well. And research shows it can help lower blood pressure, boost immunity, reduce blood clotting, and prevent some types of cancer.
3. Brown rice: One cup contains more than 20% of the recommended daily value for magnesium and selenium. And brown rice is higher in fiber than white rice.
4. Citrus fruits: These vitamin C-rich treats may help protect against cancer and help boost immune system function. And the folate found in citrus fruits may help reduce the risk of heart disease.
5. Strawberry: These berries are not only full of vitamin C, potassium, and dietary fiber, but they also are high in pectin, which can help reduce cholesterol levels and risk of hypertension.
6. Cantaloupe: One cup provides 125% of the daily value for vitamin C and more than 50% of the vitamin A daily value. Also, melon may protect against cancers of the colon and rectum.
7. Tomatoes: Eat your tomatoes with a bit of healthy fat to help your body better absorb the heart-healthy lycopene in these fruits.
8. Spinach: This leafy green contains vitamin C and E, folic acid, protein, calcium, and beta carotene, and may help protect against cancer.
9. Onions: Certain compounds in onions help clear your sinuses. This veggie also may help control high cholesterol and prevent heart attacks and some cancers, including stomach, rectal, and colon.
10. Soy: This legume contains iron, calcium, magnesium, and fiber; you can get it in the form of soybeans, soymilk, tofu, or tempura.
11. Beans: Beans and legumes contain protein, folic acid, and fiber, all of which may help lower cholesterol and the risk of cancer.
12. Carrot: This root veggie is full of beta-carotene and fiber; may help prevent cancer and reduce the risk of heart attack; and also may lower cholesterol levels.
13. Oatmeal: Slow-cooking oatmeal has more fiber than instant and will give you a dose of iron, copper, folic acid, vitamin E, and zinc.