You may have the latest ginseng concoction from South Korea, drink avocado and kale smoothies for breakfast, or dine on wild berries from the jungles of the Amazon. You may have it all but you don’t have to have it all as they say.

In fact, being healthy and disease-free should not cost a lot. The most important foods that should be consumed by you are readily and affordably available in the market now. These foods I am referring to here are imbued with disease-fighting phytochemicals which have been tested and vouched for as effective and impactful countless times by thousands of people.

Here is the list of the 6 Super Foods that you should have in your daily arsenal of sustenance foods. Hint: they’re pretty common and not totally unfamiliar to all of us:


Nothing beats broccoli in terms of cancer-fighting qualities. This vegetable is full of sulforaphane, an antioxidant proven to reduce the risk of several cancers, particularly stomach, lungs, colon and rectal cancers. It also has anti-inflammatory qualities which means it is a very much in demand vegetable for cancer patients and those with other debilitating diseases.

Best way to cook: Take out the florets of your broccoli bunch and sauté with spring onions, nuts and a dash of lemon juice.


Blueberries have been largely known for its anthocyanidins, compounds that contribute to heart health and may inhibit the growth of cancer cells. Anthocyanidins also are known to prevent degenerative diseases like Alzheimer’s Disease, Parkinson’s and other cognitive and age-related memory loss diseases.

Best way to serve: On top of a fruit sherbet or compote. Or tossed on top of fresh spinach, spring onions, and almonds.


Pumpkin is one of the best sources of carotenoids, an antioxidant helpful for the prevention of cancer. It is rich in beta-carotene, which is the red or pinkish pigment that is present also in carrots, guava, papaya, etc. and definitely is instrumental to the prevention and management of cancer.

Best way to present:  How about cooking pumpkin soup with fresh puree of pumpkin and a dash of cinnamon?


Since ancient times, fish has been the prime component of ancient man’s diet – and why not? Fish, especially tuna, mackerel and salmon, is rich in Omega-3 fatty acids that reduces the risks of heart attack and coronary heart disease. Likewise, it builds up our immune system and helps reduce or prevent inflammations like in rheumatoid arthritis, and prevents prostate and colon cancers.

Best cooked:  Grill salmon with a few capers and a dash of lemon to taste. Serve with radish on the side.


Tomatoes contain lycopene which is an antioxidant that reduces the risk of breast, prostate, lung and

other cancers. Tomatoes also have heart-protection properties. Scientific studies indicate that tomatoes’ anti-cancer properties work better when cooked with oil.

Best cooked: With an organic vegetable pizza!


Popeye is not the only one who appreciates spinach! Spinach is abundant with lutein, an antioxidant that protects against heart disease and other cancers. It also reduces the risk of macular degeneration and cataracts. It is also imbued with beta-carotene which is famously known for its anti-cancer attributes.

Best cooked: Sauté with chopped tomatoes, minced garlic, sesame seeds in light coconut oil.

Now that you know your friendly little Super Foods, which one will you be eating as part of your daily diet? Do you know of any other super foods not mentioned in this list? Share your thoughts in the comments below!

Image by Meditations / CC BY 2.0