Boost your health with antioxidant-rich super foods

Boost your health with antioxidant-rich super foods

Our favorite super foods are packed with vitamins, minerals, and antioxidants, that minimize the cell damage that can lead to heart disease, cancer, Alzheimer’s, and other diseases. Although one of the best ways to stay healthy is to eat a wide variety of vitamin-rich foods, nutrient-dense super foods offer more bang for your buck. Load up your grocery cart or basket at the market, and enjoy them every day to boost your intake of vitamins, minerals, and other key nutrients that benefit the body and immune system.

Purple, Red, and Blue Grapes

Grapes, especially dark-colored ones, are loaded with phytochemicals, antioxidants that may help protect against cancer and heart disease.

Red Berries

Berries, especially raspberries and strawberries, contain a phytochemical thought to help protect against cancer-causing agents in the diet and environment.


Nuts are one of the most balanced foods on the planet, offering a dose of healthy fats and plant-based protein. Most nuts contain phytochemicals which can help lower cholesterol.


Blueberries contain many of the vitamins and minerals known to strengthen the immune system, along with key phytochemicals that may help protect against cancer and heart disease. They also appear to reduce inflammation.

Dark Green Veggies

Broccoli, spinach, kale and collard greens belong to the esteemed dark green vegetable group. These super veggies are high in nutrients that help fight disease, including vitamins C, E, and A, and calcium.


Beans offer an incredible array of nutrients of vitamins and minerals. Green soybeans and soy provide vitamin C, calcium, zinc, and selenium. Lentils and black-eyed peas are rich in folate and zinc. Black beans and kidney beans also offer a substantial amount of folate.

Sweet Potatoes

Although white and sweet potatoes provide essential nutrients such as vitamins C and B6, potassium, and fiber, sweet potatoes have more of these nutrients. They also offer calcium and plenty of vitamin A.


Tea offers two potent phytochemicals — anthocyanin and pro anthocyanin. Each of these antioxidants helps fight inflammation and may help block cell damage.

Whole Grains

Switching to to whole grains can significantly benefit your health by reducing your risk of heart disease, stroke, and some forms of cancer.


Evidence suggests omega-3s, particularly those coming from fish, may help prevent inflammatory diseases, such as coronary heart disease. Your best bets? Sardines, salmon, oysters, mackerel, tuna steak, and albacore tuna.


A marketing communications professional with over 25 years of experience and a fitness instructor/trainer of three decades, Catherine has inspired thousands of Canadians to lead active, healthy lives. Catherine lives in Toronto and has two daughters, ages 21 and 18. Visit Catherine's website