What’s really in the foods we eat? It’s a question that seems to be asked more and more today. The news is filled with stories of foods that help to fight cancer, ward off heart disease or manage diabetes. So it’s tough to know which ones are truly the best.

The truth is-the right foods can do so much more than satisfy hunger. There are some foods that are so powerful they can not only fuel our body, pack our diets with nutrients and protect our health but also enhance it. And they really can help us fight disease. Below, we’re sharing the foods our experts consider to be some of the best.

Tomatoes

Vitamins: A and C
Minerals: Potassium
Also provide: Beta-carotene, lycopene and fiber
Benefits: Help protect against some cancers
Did you know? There’s more lycopene in cooked tomatoes than raw, so you can feel good about using canned tomatoes and paste, tomato juice and ketchup.
Recipe: Cherry Tomatoes with Choice of Herbs

Salmon

Vitamins: A, B6, B12 and D
Minerals: Phosphorus, potassium and selenium
Also provides: Omega-3 fatty acids and protein
Benefits: Increases heart health by lowering blood pressure and triglycerides. It’s also thought to prevent memory loss.
Did you know? Salmon is rich in the omega-3 fatty acids DHA and EPA, which studies have identified as the most beneficial of the omega-3s.
Recipe: Baked Salmon

Blueberries

Vitamins: A, C and E
Minerals: Magnesium, manganese and potassium
Also provide: Fiber and beta-carotene
Benefits: Have cancer-fighting properties and can also improve memory
Did you know? Anthocyanins, the antioxidants found in blueberries, give the fruit its dark purple color.
Recipe: Blueberry Ice Cream

Spinach

Vitamins: A, C, K, folate, riboflavin and thiamine
Minerals: Calcium, iron, magnesium and zinc
Also provides: Beta-carotene, fiber and lutein
Benefits: Helps reduce the risk of cancer, stroke and heart disease
Did you know? The magnesium in spinach helps to lower high blood pressure.
Recipe: Spinach Salad

Oats

Vitamins: Vitamin E and thiamine
Minerals: Manganese, magnesium, phosphorus, selenium and zinc
Also provides: Fiber and protein
Benefits: Lowers cholesterol and the risk of heart disease
Did you know? Enjoying oatmeal on a regular basis may decrease insulin resistance and help stabilize blood sugar.
Recipe: Apple-Oats Casserole

Soy

Vitamins: Folate and vitamin K
Minerals: Calcium, iron, potassium and selenium
Also provides: Fiber, omega-3s and protein
Benefits: Reduces blood pressure and has cancer-fighting properties
Did you know? Soy is the highest-quality source of cholesterol-free, vegetarian protein.

Recipe: Soybean Burrito

Broccoli

Vitamins: A, C, K, and folate
Minerals: Phosphorus and potassium
Also provides: Fiber, lutein and beta-carotene
Benefits: Fights cancer and contributes to eye health
Did you know? Broccoli has properties that kill bacteria known to cause ulcers and some stomach cancers.
Recipe: Broccoli Souffle

Black Beans

Vitamins: Folate and thiamine
Minerals: Iron, magnesium and potassium
Also provide: Fiber, flavonoids and protein
Benefits: Combat free radicals, which can reduce cancer risk
Did you know? If you like the convenience of canned black beans but are watching sodium levels, try canned organic black beans, which tend to have less salt.
Recipe: Black Beans and Rice

Walnuts

Vitamins: A, E, folate, riboflavin and thiamine
Minerals: Calcium, magnesium, phosphorus and potassium
Also provide: Fiber, omega-3s and protein
Benefits: Lower the risk of heart disease and improve cholesterol
Did you know? Walnuts are the only nut with a significant amount of ellagic acid, a cancer-fighting antioxidant.
Recipe:Caesar Salad with Roquefort and Walnuts