Just half has more potassium than a banana, plus good fats and brain-protecting folate.
Try: Avocado pound cake with raspberry glaze recipe
Getty ImagesWith more disease-fighting antioxidants than almost any other fruit, they strengthen mind, muscles and bones.
Try: Blueberry and cheese blintzes
Getty imagesWith over five times more fibre than white, it's full of B vitamins, iron, selenium and lysine, a bone-boosting amino acid.
Try: Bibimbap with red pepper sauce
Herbed brown rice salad.nPhoto, Angus Fergusson.A perfect protein, with essential muscle-building amino acids, it increases energy, has more calcium than milk and is loaded with mood-enhancing magnesium.
Antioxidant-rich, this green contains calcium, potassium and vitamins A, C and K. Research shows it helps fight age-related diseases, too!
Try: Kale and spinach hand pies
Christina SymonsWith double the fibre of an apple and almost 30 percent more folate than spinach, these low-fat legumes promote weight loss and build healthy bones.
Lentils, rinsed and strained.A handful is a smart snack, with just as much protein as an egg and nearly a quarter of our daily dose of iron.
Try: Pistachio and almond couscous
This low-carb grain is a complete vegetarian protein. A 1/4 cup provides half the recommended daily dose of iron.
Try: Kale, red pepper and quinoa toss
These high-fibre berries help mop up free radicals and cancer-causing substances.
Try: Raspberry-rhubarb pavlova cupcakes
James TseThey have more than double the immunity-boosting vitamin C of an orange and are a rich source of heart-healthy beta-carotene.
Try: Fresh pepper and zucchini pasta
James TseThree ounces of this brain-friendly fish has half your daily vitamin D and fills 99 percent of your B12 requirements.
Try: Salmon summer sizzle pockets
Getty ImagesThis smart starch has bone-building vitamin A and 100 percent of your daily dose of heart-friendly beta-carotene.
Try: Chunky sweet potato fries with herbed yogurt dip
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