Dr. Johanna Ward, who’s written books health and super foods , explains how poor good choice are at the heart of most modern  diseases – such as obesity , diabetes, heart disease, cancer and auto – immune disease. Here, she lists the top 14 foods that can boost your health and lead to a longer life.

GARLIC – Garlic is top of the list of anti-cancer foods listed in 2009’s Food Chemistry journal. It’s useful for reducing blood pressure and for boosting our immunity.

MASHROOMS – Mushrooms are a functional food, which means they play a role in human health beyond nutrition. Low in calories and dense in micronutrients, they are thought to be one of the most researched anti-cancer agents. The shiitake mushroom has been singled out as the most beneficial to human health, and is believed to help protected against 200 – plus conditions.

NUTS – Nuts are nutritional power houses. Regular consumption of a handful nuts can add up to two years of yours life. They‘re a healthy source of fat, and packed with protein. Of all nuts, walnuts seem to have the best health profile and cancer preventing benefits.

LEGUMES – Legumes such as chickpeas, lentils and beans are full of natural goodness, including zinc, iron, folate, potassium and fibre, and are a low – calories source of healthy fats, protein and fibre. Lentils are particularly good for you, as they are high in fibrous prebiotics.

SWEET POTATOES – Sweet potatoes are nutrient-packed super foods. Loaded with fibre, antioxidants, Phytonutrients, vitamins and minerals – great for combating renegade free radicals that could damage your DNA.

AVACADO – Avocados contains more potassium than bananas, and their monounsaturated fatty acids are great for the heart.

CHIA SEEDS – Chia seeds are a superb source of vegetarian omega – 3 and are loaded with nutrients.
They contain abundant antioxidants and have a good balance of amino acids, the building blocks, of tissue. Add them to smoothies or porridge.

GOJI BERRIES – Goji berries’ potent antioxidant properties have meant they have a long history in traditional medicinal therapies, and are linked to longevity, strength and sexual vigour  : Studies have shown they are beneficial to the brain. They are also good for vision.

FLAXSEEDS – Flaxseeds are the richest vegetarian source of omega -3 .But they also have other health benefits, including lowering blood pressure, reducing atherosclerosis (furring of the arteries) and protecting against some cancers. To get the full benefits, eat them as ground flex seeds or as flax meal.

HERBS AND SPICES – Herbs and spices often have powerful health benefits. Oregano, turmeric ,ginger, sage, parsley, chili, cayenne pepper, cumin, rosemary, mint and cinnamon all have anti – inflammatory and antioxidant benefits and have been included in the human diet for centuries to help protect against disease.

STRAWBERRIES – They are anti inflammatory and help reduce blood pressure and oxidative stress, which can  lead to cell and tissue damaged. They also help  to reduce your cholesterol levels. Just eight strawberries contain 120% of your daily vitamin C needs.

KEFIR – Kefir is a yoghurt –like fermented milk drink and a wonderful source of probiotics. Modern diets have virtually lost their probiotic content leaving our guts perilously low in healthy bacteria. Kefir can also be found in dairy –free form, like coconut kefir, for those who are vegan or intolerant of dairy products.

CACAO – Cacao is a true super food. It contains more antioxidants than blueberries. Dark chocolate containing more than 75 percent cacao delivers great antioxidant benefits. The flavanols in cacao can stimulate the cells that line the insides of blood and lymphatic vessels to produce nitric oxide, which is beneficial for vascular health.

SPIRULINA – Spirulina may well be the most nutritious super food on the planet, gram for gram. It is a highly nutritious biomass of cyanobacteria, a typ0e of blue –green algae, and is packed with vitamins, minerals, high quality protein and omega – 3.Add spiraling powder to smoothies.

POOR FOOD CHOICES ARE THE ROOT CAUSE OF MOST MODERN DISEASES, WHICH INCLUDES OBESITY , DIABETES, HEART PROBLEMS AMONG OTHERS