Affordable superfoods:

Blueberries

Blueberries have more antioxidants—those magical molecules that can help prevent a host of maladies—than 40 other common fruits and vegetables tested.

The antioxidant plant pigments that make blueberries blue guard against heart disease, cancer and age-related blindness and memory loss. They’re also tops when it comes to preventing urinary tract infections, thanks to antioxidant epicatechins, which keep bacteria from sticking to bladder walls.

How much? 1/2 cup (125 mL) of blueberries equals one fruit and vegetable serving per day.

Tip: Sprinkle blueberries on your pancakes at the last minute—cooking the berries destroys valuable vitamin C.

Garlic

Garlic has antibacterial, antifungal and antiviral properties. Most of its disease-fighting potential comes from its sulfur compounds, which act as antioxidants, providing many of its cardiovascular benefits. Just six or more cloves of garlic a week can slash your risk of colorectal, stomach and prostate cancer in half compared to eating one clove a week or less.

How much? Incorporate at least one garlic clove into your diet every day.

Tip: Chop or crush your garlic, then let it stand for 10 minutes to fully release its healing potential.

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