Over the past few years we’ve learned so much about the tremendous role that foods play in fighting diseases and our overall health. Studies have shown beyond question that diet has a huge impact on our bodies and how they function. What we eat affects the strength of our immune system, our ability to fight cancer and other diseases, the health of our heart & organs; our mental clarity, the strength of our bones & teeth, the quality of our sleep, the health of our skin and hair. . . it’s impossible to list them all!

Here are the top 10 foods that fight disease, boost energy, and contribute to optimum health and longevity.

1. Salmon. Salmon is a weekly must if you’re serious about a healthy diet. Salmon is a top provider of omega-3 fatty acids which keep your blood flowing and your arteries clear, thus reducing the risk of heart disease. Wild salmon (as opposed to “farm raised”) is bursting with nutrients, healthy fats and top-quality antioxidants.

2. Fruits & Vegetables. Overflowing with antioxidants, fruits & vegies are key in fighting off free radicals which damage our cells and cause the effects of aging. Additionally, fruits and vegetables are high in fiber necessary to move waste through the body. The longer waste material sits in the body, the more toxic it becomes, so regular elimination is vital for optimum health.

3. Beans. I know, I know – beans are the source of hundreds of jokes but they are extremely healthy! Beans are high in protein with very little fat or calories. They are loaded with fiber which fills us up without overeating. Beans of all kinds – navy, kidney, black beans, chickpeas, northern – are delicious served alone or to add flavor and nutritional value to soups and casseroles. And good news: The more beans you eat the more your body adjusts, which means the amount of gas produced will diminish as time goes along. :>

4. Oatmeal. Yep, your mother was right. Good old-fashioned oatmeal really is good for you! It lowers cholesterol and provides fiber which fills you up so you eat less (“sticks to your ribs” in other words…) and it keeps your blood sugar constant. Try to avoid the instant oatmeal because it isn’t as fiber-rich as the longer-cooking variety.

5. Garlic, onions, shallots and leeks. This class of foods (called “allium”) protects against breast, prostate and colon cancers. It also benefits the heart by preventing blood clots and lowering blood pressure. Tip: To maximize the health benefits of garlic, don’t cook it immediately after crushing or chopping. Instead, crush the garlic at room temperature and allow it to sit for about 15 minutes. This triggers an enzyme reaction that dramatically boosts the healthy compounds in garlic.

6. Berries. Especially blueberries, strawberries, and “A