For cancer prevention, any color of grape will do—but eat the skin, too, which is high in resveratrol. This antioxidant helps block tumor development in all three of its stages.

Protection power: In animal studies, resveratrol has prevented many types of cancer, including lung, prostate, and ovarian, says Robert Sclafani, PhD, cancer cell biology program director at the University of Colorado Cancer Center.  

Eat: Two servings (3/4 cup each) of grapes a day. Sclafani suggests mixing raisins with peanuts, both of which are also rich in resveratrol.


Sauteed Tomatillos and Grapes

Marinated Chicken and Grape Skewers

Pad Thai with Spicy Peanut Sauce (peanuts are also high in resveratrol) 

Carrot Breakfast Muffins with Raisins (raisins are also high in resveratrol)

Soy Nut Trail Mix