It was Hippocrates who first said, “Let food be thy medicine and medicine be thy food.”  By now, most of us accept the fact that what we eat affects our health.  But did you know that roughly 70 percent of all diseases affecting Americans are diet-related?  It makes sense, then, that we educate ourselves about the health benefits of the foods we eat everyday.  Below is a list of 10 healthy foods with excellent health “protective” benefits.

BEANS

Beans and lentils are a nutritional powerhouse.  They are high in fiber, high in protein, low in fat and low in cost.  One cup of beans provides roughly 16 grams of protein and less than 1 gram of fat--that’s a nutritional bargain!  (Use beans in soups, stews, chili, in hummus, on salads, and corn and bean salsa.)

BROCCOLI

Broccoli and other members of the cabbage family, such as Brussels sprouts and cauliflower (known as crucifers) are rich in cancer-fighting antioxidants.  Studies have shown that those who eat a lot of cruciferous vegetables tend to have lower rates of cancer, especially of the colon.  (Try steaming or stir-frying broccoli with chicken and a little black bean sauce.)

CARROTS

Carrots are loaded with beta-carotene that is now known to retard cancer progression and destroy free radicals that weaken our immune defenses. Eating just one large carrot a day increases the level of beta-carotene in your body.  So the carrot might be the new apple—a carrot-a-day keeps the doctor away!  (Grate carrots into salad, coleslaw, potato pancakes, and meatloaf or eat whole baby carrots as an easy snack.)

GARLIC

The National Cancer Institute ranks the sulfur compounds in garlic high on its list of potential natural cancer-preventive agents.  Both garlic and onions contain allium compounds, which stimulate cancer-fighting immune cells.  Studies support that raw garlic is most effective as a disease-fighting agent.  (Add raw garlic to homemade pesto, hummus, salsa, and vinaigrette.)

ORANGES

Besides being high in vitamin C, oranges also contain minerals like calcium and pectin, a soluble fiber that helps reduce the risk of heart disease by helping to lower cholesterol.  The pectin is found in the thin white membrane around each orange segment, making the whole fruit a better choice than a glass of juice.  (Peel fresh oranges or cut into wedges for a healthy snack.)

SOY

Soy products are rich in isoflavonoids—estrogen-like substances believed to block cancer-stimulating substances that may be linked to breast cancer.  In Japan, where tofu and other soy foods are staples, breast cancer rates are one-fifth of those in the U.S. (Try soymilk smoothies, tofu stir-fries, soy nut mix, or edamame.)

TEA

Tea leaves contain special compounds that are believed to hinder potential cancer-causing substances and may even help with weight loss.  Although both green and black tea contains these antioxidants that protect our bodies against cellular damage, green tea has stronger antioxidant action and less caffeine than black tea.  (Try drinking at least one cup of green tea daily.)

TOMATO

Tomatoes, especially cooked tomato products, are loaded with the powerful antioxidant, lycopene, known to help reduce the risk of prostate cancer.  Harvard University researchers found that men, who consumed ten or more servings of tomato-based food a week, reduced their risk of prostate cancer by 45 percent. (Use pasta sauces in jars, drink tomato juice, order pizza with extra sauce.  Avoid canned tomato products because the can lining is high in a chemical that has been shown to increase heart disease and diabetes risk.)

SALMON

Salmon and other fish high in omega-3 fatty acids (tuna, sardines, herring, anchovies) reduce the risk of heart attacks by lowering blood pressure and cholesterol and reducing the formation of blood clots.  Enjoy two to three servings per week.  (Try smoked or canned salmon if fresh salmon is too expensive, or discover ways to enjoy sardines and herring which are less likely to be contaminated with mercury than large fish like tuna.)

SPINACH

Spinach is rich in folate, beta-carotene and vitamin C, which are all linked to a lower risk of heart disease and cancer.  Spinach also helps prevent one of the most common forms of age-related blindness, macular degeneration. Cook spinach with a little fat to increase the absorption of antioxidants (Sauté spinach in a little olive oil, then splash with balsamic vinegar before serving.)