Natalie Ledesma is a registered dietician at the U.C.S.F.
She says compounds found in super food, called phyto-chemicals, can reduce the risk of cancer, boost the immune system, even protect the heart.
She showed us what everyone should try to eat each week for optimal health.
On her shopping list, Herbs.
"Dark green ones, like rosemary and thyme, and any intensely colored spice, like turmeric or red pepper."
"Both of those have anti-inflammatory properties."
Turmeric may reduce the risk of leukemia, skin and liver cancers. Hot pepper may reduce the risk of colon, stomach and rectal cancers.
Also on the list, green veggies, but not just any green veggy,
"Brussels sprouts are part of the cruciferous vegetable family that has significantly anti-cancer properties.
And that family also has a very favorable effect on hormone metabolisms."
Other cruciferous veggies include cabbage, broccoli and cauliflower. And don't forget the tomato!
"It is probably the best source of lycopene, which is one of the phyto-chemicals that has shown significant anti-cancer properties, especially with prostate and potentially lung and breast cancer as well. "
As for fruit, citrus contains Vitamin C, limonoids and phemols, which inactivate cancer cells and strengthen the immune system.
Cantaloupes, mangos and carrots contain cancer-fighting carotenoids.
And berries are bursting with flavonoid and ellagic acids, antioxidants that protect against cancer, ulcers and viruses.
Natalie recommends organic.
"Organic fruits and vegetables have shown not only to have lower pesticide toxicities and lower pesticide levels, but also now have been shown to have higher phyto-chemical content."
Don't forget the fatty fish or flaxseed.
Both are excellent sources of Omega 3 fatty acids that inhibit the growth of cancer cells and boost the immune system.
Olive oil, which may reduce breast, prostate, or colon cancer.
And soy. "Soy has protective effects for heart disease as well as osteoporosis potentially."
And finally, onions, garlic and shallots. They may protect the heart fight cancer and help with asthma.