Eating a variety of healthy foods such as fresh produce and whole grains can give the body substances that help fight the ‘free radicals’ which damage the cells. These foods not only help boost immunity but also aid in reducing inflammation at the cellular level.

There are thousands of health-promoting, beneficial compounds such as phytonutrients, proteins, vitamins, minerals, fiber, antioxidants, omega-3 fatty acids, which can prevent diseases that shorten a person’s life.

Some of the chronic conditions that a healthy diet can help to prevent are heart disease, stroke, obesity, diabetes, hypertension, and certain cancers.

However, diet alone is not the answer. Weight management entails leading a healthy lifestyle which includes regular physical activity, not smoking, avoiding too much alcohol, along with a diet rich in fruits, vegetables, whole grains, and adequate amounts of low-fat dairy, lean meats, fish, and healthy fats.

Below is a list of 14 foods that deserve a place in your diet, along with their specific nutritional attributes:

· Almonds: Good source of protein, fiber, vitamin E, and a variety of antioxidants. Helps with weight control and heart health, and may reduce the risk of Alzheimer's disease.

· Barley: Whole grain rich in vitamin E, fiber, B vitamins, and a wealth of antioxidants. Barley contains beta-glucan, which can help reduce the risk of heart disease.

· Quinoa: Ancient grain high in protein, fiber, iron, zinc, vitamin E, and selenium. It can help control your weight and help lower your risk for heart disease and diabetes.

· Coffee: In moderate doses, coffee may reduce the risk of type 2 diabetes, improve mood and memory, and, for men, reduce the risk of Parkinson's disease.

· Eggs: Low in calories (75 per egg), an excellent source of high-quality protein, and rich in folate, choline, and iron. Good for eye health and weight management. An egg at breakfast helps to curb appetite.

· Grapes: Rich in vitamin C, potassium and quercetin. Preliminary studies have shown that quercetin may boost the immune system.

· Kale: Contains vitamins A, C, potassium, lutein, and zeaxathan, which can help reduce the incidence of certain cancers and macular degeneration.

· Ginger: With anti-inflammatory properties that may help reduce arthritis pain. Also quells upset stomachs, nausea, and motion sickness.

· Pecans: Rich in gamma tocopherol, a type of vitamin E, as well as a rich source of antioxidants.

· Sweet Potatoes: Rich in vitamin A and C, high in fiber, and naturally sweet. Excellent source of lycopene which may fight heart disease, and breast and prostate cancer.

· Olive Oil: A Mediterranean diet staple rich in heart-healthy monounsaturated fats and plant compounds that have anti-inflammatory action to fight heart disease and cancer.

Aside from these 14 potentially life-saving foods, there are other super-nutritious food like beans, blueberries, broccoli, oats, oranges, pumpkin, salmon, soy, spinach, tea, tomatoes, turkey, walnuts, and yogurt. With moderate exercise and a fresh, healthy diet --- having optimum health is within everyone's reach.
But always remember that portion size also matters. While you can take more liberties when eating low-calorie fruits and simply prepared vegetables, take care to eat other super foods in sensible portions.

Monch Bravante is a freelance writer and advertising practitioner with special interest in public health issues.

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