1. Fish

“Eat lots of fish, as they are rich in omega-3 fatty acids. Also, eat smaller amounts of red meats to lower the risk of developing diseases such as heart disease, stroke as well as cancer.” — Bob Canter, Professor of Surgery at the UC Davis Division of Surgical Oncology

2. Broccoli or any of the other cruciferous vegetables

“These food items are high in nutrients, including glucosinolates that are vital to detoxification. They are best eaten in raw form or quickly steamed for 5 to 10 minutes.” Alex Nella, pediatric registered dietitian Alex Nella, pediatric registered dietitian

3. Beets

“No regardless of the hue – yellow, red, or golden – or the part of the plant – greens or root they are packed with a fantastic range of carotenoids that protect. Research suggests that their dietary nitrates may be converted into Nitric oxide, which can improve endurance training.” — Alex Nella, pediatric registered dietitian

4. Spinach and other leafy greens

“These are stuffed with the nutrients zeaxanthin and lutein that help fight macular degeneration.” — Jeffrey Caspar, professor of ophthalmology and ophthalmology at the UC Davis Eye Center

5. Kale

“It’s a green leafy vegetable I like to chop in salads, or cooked with onions and garlic. It’s nutrient-rich contains antioxidants and is able to lower cholesterol levels.” — Brandee Waite Director of the UC Davis Sports Medicine fellowship

6. Peanut butter

“My favorite food is peanut butter… It is loaded with protein, carbohydrates, and sugars. It’s a fantastic food to recover from illness and my children are in love with the taste!” – Brian Davis clinical professor at the UC Davis Department of Physical Medicine and Rehabilitation

**UC Davis Health isn’t associated with any other brand.

7. Almonds

“Almonds contain a significant amount of vitamin E. This helps to prevent macular degeneration, as well as cataracts. I suggest eating one handful every day.” — Jeffrey Caspar, professor of ophthalmology at the UC Davis Eye Center

8. Mangos

“They are low in calories and high in fiber and vitamins A and C. They also contain other antioxidants, minerals, and vitamins and have been associated with many health benefits. And, my kids enjoy these, so it’s something that we all can be on board with.” — Bob Canter, Professor of Surgery at the UC Davis Division of Surgical Oncology

9. Blueberries

“Blueberries are deliciously frozen, as they cool your oatmeal and provide you with additional antioxidants and fiber. They have resveratrol in them, just like red wine but without the hangover, alcohol, or calories.” — Alex Nella, pediatric registered dietitian

10. Mediterranean Diet

“We are aware that fitness improves your mental wellbeing generally, so take your food in throughout the day and don’t skimp on meals or snacks too much. Ideally, follow a Mediterranean diet that includes lean meats as well as plenty of veggies and ensure that you maintain your weight within the healthy range.” — Peter Yellowlees, professor of general psychosis and the chief wellness officer of UC Davis Health

11. Chocolate

“There can be nothing bad about a little treat in your diet that’s the reason why chocolate is frequently seen as a “healthy food’, as it isn’t a way to get in the routine of eating comfort food!” – Peter Yellowlees, professor of general psychosis and the chief wellness officer of UC Davis Health

12. Quinoa

It is a flavorful grain that can be cooked in sweet or savory dishes. It is rich in protein and fiber, and has an extremely low glycemic score in comparison to other carbohydrates.” — Brandee Waite Director of the UC Davis Sports Medicine fellowship

13. Legumes

“Legumes like chickpeas (garbanzo beans) are a healthy snack that actually offers plenty of flavors based on the way you cook them. I enjoy making jalapeno-cilantro-based hummus, or roasting the peppers in season and mixing them into a Hummus. Making hummus for a healthy dip or as the flavor of any sandwich or wrap instead of spread made with mayonnaise can produce a healthy tasty, delicious meal.” – Santana Diaz, UC Davis Health executive chef

14. Pickled vegetables

“Pickling cucumbers or other vegetables is a common practice, but getting out of the bag and picking carrots is different and delicious! Spice up your snacking experience by picking your carrots with chipotle is another method of providing the flavor profile of vegetables that may become boring in the course of time.” — Santana Diaz, UC Davis Health executive chef

15. Chocolate milk

“It’s the most effective drink for recovery.” — Brian Davis, clinical professor at the UC Davis Department of Physical Medicine and Rehabilitation