The sulforaphane in broccoli increases the production of enzymes that clear toxins from the body. The younger the broccoli, the more sulforaphane it has: Three-day-old sprouts offer up to 50 times the protection of mature stalks, says Paul Talalay, MD, of Johns Hopkins School of Medicine. Go for BroccoSprouts, which are grown to ensure high levels of the phytochemicals (www.broccosprouts.com, to find a local distributor). If you’re sticking to the stalks, buy fresh: Frozen broccoli is blanched, which leaches out some of the sulforaphane, says Talalay. Don’t like broccoli? Try out other cruciferous vegetables, such as cabbage and cauliflower, which offer some of the same benefits.

Get the same benefits with: broccolini and broccoli rabe (also known as rapini).

Eating at least two cups of orange fruits and vegetables a day boosts intake of beta-carotene, which converts to vitamin A, essential for healthy skin and eyes, and which may also reduce the risk of some cancers, cardiovascular disease, and osteoporosis. Lutein and lycopene, also found in orange produce, help reduce the risk of macular degeneration and may also protect skin from sun damage and even reduce wrinkling. Another reason to add a handful of raw baby carrots to your lunch: falcarinol, a substance naturally present in carrots, has been shown to reduce the risk of developing cancerous tumors in rats by one-third.

Get the same benefits with: mangoes and cantaloupes.

If you make just one change today, eat some leafy greens. A recent study suggests that, for each daily serving you eat, you drop your risk of heart disease by 11 percent. Eating greens may also save your eyesight, thanks to their two carotenoids, lutein and zeaxanthin. This antioxidant combo decreases your risk for age-related macular degeneration. “Greens are packed with carotenoids because they sit out in the sun all day, so they need protection from sun-induced damage,” says biochemist Dean P. Jones, PhD, of Emory University School of Medicine. “The carotenoids accumulate in the retina and protect your eyes.” Dietary guidelines advise at least three cups of greens a week. Frozen or bagged is as good as fresh.

The American Heart Association recommends that adults eat two servings of fish a week, for the omega-3 fatty acids that boost heart health. New research suggests that omega-3s may also keep your brain sharp. A recent study found that a higher intake of fatty fish significantly reduced mental decline, particularly when the subjects were timed during challenging mental tasks. While mercury and PCBs have become a concern, “The benefits will outweigh the risks,” says Nadeau. Avoid swordfish, shark, king mackerel, and tilefish, which have higher levels of mercury. If fresh fish isn’t an option, go for canned tuna (light has less mercury than white albacore because it comes from smaller fish, which accumulate fewer toxins), salmon, and sardines.

Like avocados and olives, these cooking oils aid the absorption of fat-soluble vitamins and phytochemicals. A study last year showed that when a salad of spinach, romaine lettuce, tomatoes, and carrots was topped with fat-free salad dressing, fat-soluble carotenoids were not absorbed. A better bet: monounsaturated oil (olive, peanut, walnut, avocado) or polyunsaturated oil. Both types lower “bad” LDL cholesterol and increase “good” HDL levels. When selecting a polyunsaturated oil, chose those with a higher ratio of omega-3 to omega-6 fats, such as canola oil, walnut oil, and flaxseed oil, over corn and safflower oil. “Omega-6 acids can increase the amount of inflammation in the body, while omega-3s have the opposite effect,” says Daniel Nadeau. We need both kinds, but our modern Western diet is overrun with omega-6 sources, which may add to the inflammation that’s been linked with increased risk for heart and neurodegenerative diseases.

Canadian researchers found that one beer ups antioxidant activity, which may protect the heart and brain from oxidative damage. A Tufts study suggested that it has bone benefits, too.

Roasted coffee — regular or decaf — contains a compound that ramps up certain enzymes in rats, protecting them from colon cancer. In people, this seems to hold true only for decaf, notes a study in the Journal of the National Cancer Institute. But a Finnish study suggests that the more caf you drink, the lower the risk for type-2 diabetes.

Cocoa has been shown to lower LDL cholesterol and reduce the risk of blood clots. Dark is better. When chocolate is made with milk, the antioxidants aren’t absorbed. Rx: a small piece of dark chocolate a day.