Here’s my top ten disease fighting foods. There are certainly more foods that could be added to this list but if you are just starting to make the shift to nutrient dense eating or if you have a compromised immune system (i.e. recovering from surgery or illness; or have an auto-immune disease) the foods here can be thought of as “medicine”. Here’s my “go-to” list –
Anti-oxident and fiber rich: Blueberries and raspberries are great source of anti-oxidents Berries have some of the highest antioxidant levels of any fresh fruits (measured as ORAC) and make for easy nibbling foods. Anti-oxidents protect the body by neutralizing free radicals or unstable oxygen molecules, which can damage the cells and are a major source of disease and aging. They are also a great source of fiber, catechins and ellagic Acid two nutrients that have shown to help prevent tumors and cancer.
I add them to my salads, smoothies, yogurt and kefir or just eat by the handful.
Digestive help: Apples are easy to transport anywhere and a great for the GUT because they contain pectin that helps reduce cholesterol levels by lowering insulin secretion. Pectin also works as both an anti-carcinogen, an antioxidant and protects against cancer and heart disease. Apples are packed with vitamins C, A, and flavonoids and with smaller amounts of phosphorus, iron and calcium. Apples also provide a source of potassium which may promote heart health.
~I love adding diced apples to salads and rice pilaf
2) Asparagus Asparagus is a wonderful source of all the B vitamins and this helps keep homocysteine levels in check so it’s great for the heart. Asparagus also contains saponins which have been shown to have anti-inflammatory and anti-cancer properties, improved blood pressure, improved blood sugar regulation, and better control of blood fat levels.
Detoxifying: Some studies show that asparagus is a powerful “medicine food ” for those with compromised immune systems and one reason may be because of its high glutathione content. Glutathione is the body’s most powerful anti-oxidant.
Digestive help: Asparagus is also high inulin. Inulin is unique in that it doesn’t get broken down in the first segments of our digestive tract. It passes undigested all the way to our large intestine and then it becomes an ideal food source for certain types of beneficial bacteria (like Bifidobacteria and Lactobacilli) that are associated with better nutrient absorption, lower risk of allergy, and lower risk of colon cancer.
~Asparagus is delicious grilled and can be added to fritatta, casseroles and stir fry’s.
Citrus fruits Lemons, grapefruits oranges and limes are all big on Vitamin C as well as other nutrients like folate and potassium, with small amounts of magnesium, calcium, and other nutrients.
Circulation: Citrus flavonoids may improve blood flow through coronary arteries, reduce the ability of arteries to form blood clots and prevent the oxidation of LDL (“bad”) cholesterol, which is an initial step in the formation of artery plaques.
Nutrient absorption & satiety: Citrus also contains lignin, a fibre-like component. This substance holds water-soluble nutrients in a gel matrix which delays gastric emptying and slows digestion and absorption and promotes satiety. This action also helps reduce the rate of glucose uptake following consumption of carbohydrates. This helps prevent a surge in blood glucose levels. 
~I add the zest of lemons, limes and oranges to just about everything but especially to salad dressings and marinades. Cut up oranges pair nicely with avocados for a lovely salad. Lemons are wonderful with chicken.
4. Garlic & Ginger Ginger has anti-inflammatory properties. Garlic has antibacterial and antiseptic properties.
Digestive aids: Both are very helpful to improve digestion. Ginger is soothing to the stomach and has been used calm an upset stomach for thousands of years. Garlic helps reduce swelling and irritation in the stomach.
Heart Health: Garlic causes the blood vessels to get larger, reducing blood pressure, as well as helping the blood from clotting.
Anti–microbial: Garlic and ginger both help damp down pathogenic microorganisms and bacteria such as yeast overgrowth.
~ Garlic is in practically everything I cook…you can jazz up just about any vegetable by sauteing with a little slivered garlic and olive oil. Garlic is a must in marinades, pilaf and with any kind of cooked tomato dish. Ginger is also wonderful grated into salad dressings, marinades, stir fry’s (of course!) and pilaf.
5. Wild caught Fish Salmon and any type of white fish such as Cod, Flounder, Halibut and Wild Trout are all super sources for protein and are easy to digest for people with compromised digestive systems.
Vitamins & Mineral: Wild fish are actually higher in protein content than farmed fish and because it’s not farmed it also is free from inflammatory fatty acids and higher in the beneficial omega 3 fatty acids. Fish is also high in Vitamin A; Vitamin D; Vitamin B6; Vitamin B and Vitamin E. It’s also a good source of calcium, iron, zinc, magnesium, and phosphorus.
~Besides grilling and broiling fish don’t forget the white fishes are especially nice in seafood chowder. Shell fish can also be added to egg dishes like quiches and are a natural with stir fry’s.
Here’s a chart on the nutrient content of wild Alaskan fish. http://www.alaskaseafood.org/health/experts/pages/documents/ASMI_Nutritional_8.5×11.pdf
6. Greens So many to choose from here! Whether it’s kale swiss chard, spinach, beet greens, lettuces or any other greens there are many ways to enjoy these. Kale and spinach are the only vegetables with ORAC values as high as fresh, berries and that’s impressive.
Vision health: Greens are high in carotenoids like beta-carotene, lutein, and zeaxanthin help maintain eye health and may reduce the risk of cataracts. Further support comes when the body converts beta-carotene to vitamin A, which also helps promote healthy vision, boosts immunity, and may even fight cancer. Greens are also a rich source of minerals (including iron, calcium, potassium, and magnesium) and vitamins, including vitamins K, C, E, and many of the B vitamins.
Immune support: Greens are also high vitamin C content that provides good immune support. Just 1 cup of cooked Swiss chard supplies more than a third of your daily value of vitamin C. Vitamin E, another chard superstar, has shown anti-inflammatory effects and helps protect tissue from oxidation damage.
~Add to soups & stews, casseroles or just sauté in olive or coconut oil with your choice of seasonings (like garlic and ginger!) 
7. Sweet potatoes & Yams Much more nutrient dense than white potatoes and one of nature’s most impressive foods due to their long list of healthy attributes. Natural protective agent: New research shows that sweet potatoes seem to help lower risks from substances like heavy metals. This is a plus for anyone with an auto-immune condition as heavy metals are very often a problem.
Anti-inflammatory: sweet potatoes contain a natural COX 2 inhibiting substance. They also have a balancing impact on fibrin. So health problems like multiple sclerosis (in which there is breakdown of the myelin nerve sheath) may be lessened through reduction of excess fibrinogen and/or fibrin which sweet potatoes exhibit.They also help balance blood sugar levels in people with insulin resistance. Sweet potatoes can be baked, roasted and even grated and combined well with other root vegetables in stews and soups.
8. Free range eggs Still one of the best value protein sources available. High in choline which is required fuel for the brain and heart.
Minerals & vitamins: Eggs contain all the amino acids as well as all the B-vitamins. Eggs are a very good source of both selenium and iodine. Eggs are also high in sulfur, an essential nutrient that helps with everything from vitamin B absorption to liver function. But sulfur is also necessary for the production of collagen and keratin, which help create and maintain shiny hair, strong nails and glowing skin.
Omega 3 fatty acids: As long as you are consuming free range or pasture raised eggs you will be getting the healthy, anti-inflammatory omega 3’s.
~Eggs are incredibly versatile. Eggs combine with well with just about any vegetable.
9. Coconut Oil Excellent for high heat cooking. Benefits, skin, hair and aids in digestion too.
Anti-microbial and anti-fungal: Coconut oil contains luric acid, capric acid and caprylic acid which are excellent pathogenic fighters. When we ingest lauric acid it gets converted into monolaurin, which is helpful in dealing with viruses and bacteria that cause diseases such as herpes, influenza, cytomegalovirus, and even HIV. It also helps in fighting harmful bacteria such as listeria monocytogenes and helicobacter pylori, and harmful protozoa such as giardia lamblia.
Weight loss: Coconut oil is unique because it has both short and medium-chain fatty acids and both of these have been shown to help with weight loss. This type of fat is not stored in the liver but is used immediately by the body for energy. One way it improves metabolism is in supporting a healthy functioning of the thyroid and endocrine system. Consuming coconut oil increases the body’s metabolic rate by removing stress on the pancreas. This helps you burn more energy and aids in weight loss.
~I saute veggies and cook my eggs in coconut oil. I also rub the oil on my skin.
10) Avocados high in potassium and will help balance your vitally important sodium to potassium ratio. Avocados are one of the safest fruits you can buy conventionally-grown,and most experts do not believe you need to purchase organic ones. Their thick skin protects the inner fruit from pesticides. Avocados’ are rated as one of the safest commercial crops in terms of pesticide exposure by the Environmental Working Group.
Improved nutrient absorption: Due to its beneficial raw fat content, avocado enables your body to more efficiently absorb fat-soluble nutrients.
Heart healthy: Avocado’s contain the phytonutrient beta-sitosterol, which was clinically proven to lower LDL and triglyceride blood levels while raising HDL.The vitamin B6 and the natural folic acid from their high amount of folate helps regulate homocysteine . The natural vitamin E and the master antioxidant glutathione in a base of avocado’s monounsaturated fat’s oleic acid are also recognized heart health boosters.Avocado’s are not just for making guacamole! Great on salads and in omelets but also wonderful as a creaming substituent in soups for those who are dairy free.
While this is a general list, finding your own super foods is an essential part of optimizing your health. Each person has a unique bio-individual body chemistry. That means although a food may have great health benefits it might not be the best for YOU. Very often I find people who are eating some very health foods still don’t feel their best because some of those foods are actually reacting to them.
Think you might have hidden food reactions that are driving your health issues?