Beets is one of the best sources of both folate and betaine. These two nutrients work together to lower your blood levels of homocysteine, an inflammatory compound that can damage your arteries and increase your risk of heart disease. Plus, the natural pigments — called betacyanins — that give beets their color have been proved to be potent cancer fighters in laboratory mice. Eat the fresh and raw, not from a jar. Heating beets actually decreases their antioxidant power.

Cabbage: One cup of chopped cabbage has just 22 calories, and it’s loaded with valuable nutrients. At the top of the list is sulforaphane, a chemical that increases your body’s production of enzymes that disarm cell-damaging free radicals and reduce your risk of cancer. In fact, Stanford University scientists determined that sulforaphane boosts your levels of these cancer-fighting enzymes higher than any other plant chemical. Put cabbage on your burgers to add a satisfying crunch. Or, for an even better sandwich topping or side salad, try an Asian-style slaw.

Guava is an obscure tropical fruit that’s subtly acidic, with sweetness that intensifies as you eat your way to the center. Guava has a higher concentration of lycopene — an antioxidant that fights prostate cancer — than any other plant food, including tomatoes and watermelon. In addition, 1 cup of the stuff provides 688 milligrams (mg) of potassium, which is 63 percent more than you’ll find in a medium banana. And guava may be the ultimate high-fiber food: There’s almost 9 grams (g) of fiber in every cup. Down the entire fruit, from the rind to the seeds. It’s all edible and nutritious. The rind alone has more vitamin C than you’d find in the flesh of an orange. You can score guava in the produce section of higher-end supermarkets or in Latin grocery stores.

Swiss chard hidden in the leafy-greens cooler of your market, you’ll find this slightly bitter, salty vegetable, which is actually native to the Mediterranean. A half cup of cooked Swiss chard provides a huge amount of both lutein and zeaxanthin, supplying 10 mg each. These plant chemicals, known as carotenoids, protect your retinas from the damage of aging, according to Harvard researchers. That’s because both nutrients, which are actually pigments, appear to accumulate in your retinas, where they absorb the type of shortwave light rays that can damage your eyes. So the more lutein and zeaxanthin you eat, the better your internal eye protection will be.

Cinnamon: This old-world spice usually reaches most men’s stomachs only when it’s mixed with sugar and stuck to a roll. Cinnamon helps control your blood sugar, which influences your risk of heart disease. In fact, USDA researchers found that people with type-2 diabetes who consumed 1 g of cinnamon a day for 6 weeks (about 1/4 teaspoon each day) significantly reduced not only their blood sugar but also their triglycerides and LDL (bad) cholesterol. Credit the spice’s active ingredients, methylhydroxychalcone polymers, which increase your cells’ ability to metabolize sugar by up to 20 times. You don’t need the fancy oils and extracts sold at vitamin stores; just sprinkle the stuff that’s in your spice rack (or in the shaker at Starbucks) into your coffee or on your oatmeal.

Purslane: Although the FDA classifies purslane as a broad-leaved weed, it’s a popular vegetable and herb in many other countries, including China, Mexico, and Greece. Purslane has the highest amount of heart-healthy omega-3 fats of any edible plant, according to researchers at the University of Texas at San Antonio. The scientists also report that this herb has 10 to 20 times more melatonin — an antioxidant that may inhibit cancer growth — than any other fruit or vegetable tested. Eat it in a salad. Think of purslane as a great alternative or addition to lettuce: The leaves and stems are crisp, chewy, and succulent, and they have a mild lemony taste. Look for it at your local farmer’s market, or Chinese or Mexican market. It’s also available at some Whole Foods stores, as an individual leafy green or in premade salad mixes.

Pomegranate Juice A popular drink for decades in the Middle East, pomegranate juice has become widely available only recently in the United States. Israeli scientists discovered that men who downed just 2 ounces of pomegranate juice daily for a year decreased their systolic (top number) blood pressure by 21 percent and significantly improved blood flow to their hearts. What’s more, 4 ounces provides 50 percent of your daily vitamin C needs. Try 100 percent pomegranate juice from Pom Wonderful. It contains no added sugars, and because it’s so powerful, a small glassful is all you need.

Goji Berries: These raisin-size fruits are chewy and taste like a cross between a cranberry and a cherry. More important, these potent berries have been used as a medicinal food in Tibet for over 1,700 years. Goji berries have one of the highest ORAC ratings — a method of gauging antioxidant power — of any fruit, according to Tufts University researchers. And although modern scientists began to study this ancient berry only recently, they’ve found that the sugars that make goji berries sweet reduce insulin resistance — a risk factor of diabetes — in rats. Mix dried or fresh goji berries with a cup of plain yogurt, sprinkle them on your oatmeal or cold cereal, or enjoy a handful by themselves. You can find them at specialty supermarkets or at gojiberries.us.

Dried Plums: You may know these better by the moniker “prunes,” which are indelibly linked with nursing homes and bathroom habits. And that explains why, in an effort to revive this delicious fruit’s image, producers now market them under another name. Prunes contain high amounts of neochlorogenic and chlorogenic acids, antioxidants that are particularly effective at combating the “superoxide anion radical.” This nasty free radical causes structural damage to your cells, and such damage is thought to be one of the primary causes of cancer. 

Pumpkin Seeds: These jack-o’-lantern waste products are the most nutritious part of the pumpkin. Downing pumpkin seeds is the easiest way to consume more magnesium. That’s important because French researchers recently determined that men with the highest levels of magnesium in their blood have a 40 percent lower risk of early death than those with the lowest levels. And on average, men consume 353 mg of the mineral daily, well under the 420 mg minimum recommended by the USDA. Eat them whole, shells and all. (The shells provide extra fiber.) Roasted pumpkin seeds contain 150 mg of magnesium per ounce; add them to your regular diet and you’ll easily hit your daily target of 420 mg. Look for them in the snack or health-food section of your grocery store, next to the peanuts, almonds,  and sunflower seeds.

Antioxidants, Explained The science is clear: Plant foods are good for you. And the credit often goes to chemicals they produce called antioxidants. Just as the name suggests, antioxidants help protect your cells against oxidation. Think of oxidation as rust. This rust is caused by free radicals, which are unstable oxygen atoms that attack your cells, inducing DNA damage that leads to cancer. Thankfully, antioxidants help stabilize free radicals, which keeps the rogue atoms from harming your cells. So by eating more antioxidant-rich foods, you’ll boost the amount of the disease-fighting chemicals floating in your bloodstream. The result: Every bite fortifies your body with all-natural preventive medicine.

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