10 Foods That Heal

These nutritional powerhouses can make you healthier with every bite.

- Dawn Yanek With Ishani Nandi

Looking for a health superhero? Head to the grocery store. Some foods have the power to fight diabetes, heart disease or cancer—in other words, they can literally save your life.

That’s not an exaggeration. A large study in the New England Journal of Medicine found that people of any age who started including healthy foods in their diets improved their chances of living longer. Replacing one serving of red or processed meat a day with one serving of nuts or legumes, for instance, was linked to an eight to 17 per cent reduced risk of premature death. But how do you choose the best options for you?

We asked health experts a simple question: What one nutrient-packed food would you like people to add to their diets? Here are their picks.

1. MIXED NUTS

HEALS: HEART DISEASE

High cholesterol

• Cancer

• Low energy

• Constipation

• Anaemia Weight gain

• Diabetes

SELECTED BY MAYA FELLER, MS, RD, CN

“NUTS ARE A GREAT source of heart-healthy fats, along with some protein. Depending on the nut, you’ll also have some fibre, calcium or magnesium. Almonds, for example, have 75 mg of calcium in a 28 g serving. Walnuts are high in antioxidants, which can help prevent certain cancers. If I have a handful of mixed nuts every day, I’m getting everything.” Serving size: Approximately ¼ cup (28 g)

Maya Feller, a registered dietitian and an adjunct professor at New York University, runs a private nutrition practice.

GOOD TO KNOW: Oils in nuts quickly turn rancid. Store nuts in airtight containers in the refrigerator for up to six months.

2. SPINACH