The wider the variety of the foods you eat, the better chance you have to get all the nutrients needed for good health. But there are some foods with such a strong link to disease prevention and a wealth of nutrients that it makes sense to eat them every day.
   
Oranges
A great source of folic acid, fiber, antioxidants beta-carotene and vitamin C, and anticancer compounds flavonoids and carotenoids. Drink fresh orange juice; eat fresh oranges for snacks; make fruit salad with oranges, and toss peeled orange sections into a spinach salad.
   
Dark Leafy Greens
Full of anticancer compounds, vitamins and minerals. Contains folic acid to help prevent neural-tube birth defects, antioxidants beta-carotene and vitamin C, fiber, and anticancer compounds beta-carotene and lutein. Try spinach, collard greens, kale, turnip greens. Eat raw or lightly cooked. Use in salads and stir-fry.
   
Bran Cereal (or other rich source of wheat bran)
Prevents constipation, is a potent anticancer agent, prevents polyps, may fight breast cancer by diminishing estrogen supplies. Mix in with your other cereals, make bran muffins, sprinkle on salads, mix into casseroles, even eat out of hand with a mix of raisins and nuts.
   
Yogurt
Supplies calcium to prevent osteoporosis, boosts immune function, fights bacteria, has anticancer properties, may prevent yeast infections. Make fruit and yogurt smoothies, top vanilla yogurt with fresh fruit and granola, use on baked potatoes instead of sour cream.

Green Tea
Mounting evidence supports green tea's cancer fighting properties, most likely due to it's anti-oxidant content. Boosts metabolism and aids in weight loss or maintenance. Drink your green tea either with or without caffeine, either hot or iced. Most studies showing the weight loss benefits of green tea were designed with green tea being consumed with meals.