Stock your cupboards with one (or all) of these eight superstar foods.

1. Apples
As one of a handful of extremely good-for-you fruits, the health benefits of apples are many. To name a few: they’re packed with fibre, which sustains healthy cholesterol and blood pressure levels and protects your digestive system; have high levels of potassium, a necessary component for a healthy heart; are loaded with pectin, an ingredient that prevents the body from absorbing fat. TIP: Because they naturally regulate blood sugar levels, apples are a must for diabetics, says registered holistic nutritionist Lidia Huzar.

2. Asparagus
Not only does asparagus boast high levels of alkaline salts that help detoxify and support the bladder, kidney and urinary tract, it’s also loaded with B6, which serves as a natural diuretic, and contains alkaloid asparagines, an essential component of maintaining prostrate gland health.

3. Beans
We all know that beans are the magical fruit but here’s why: they’re full of complex carbs that keep you feeling fuller, longer; they’re high in DMG (dimethylgycine), a natural immune system booster that improves sugar and fat metabolism; they contain high levels of iron and calcium – two key components for developing and strengthening bones.

4. Melons
Packing more vitamin C that an orange alone, melons also contain anticoagulant properties that inhibit blood clots, thereby reducing your risk of stroke. They’re also high in fibre, have no fat, and are rich in carotenoids, which help prevent cancer.

5. Prunes
Known for their turnaround effects with constipation, prunes also help lower LDL (bad) cholesterol, are low in sodium and fat, and are brimming with iron, says Huzar. They also contain sorbitol, which helps retain moisture in fat-free food and serve as a great substitute for fat in baked foods.

6. Rice
Thought it initially earned a superstar title because of its fibre content, rice is also packed with calcium, is low in sodium (good for dieters and those with kidney and blood pressure disorders), and high in B-complex vitamins, iron and vitamin E.

7. Squash
As good for the body as it is for teeth (it contains beta carotene and vitamin C, which help prevent plaque build up), squash is full of zinc and essential fatty acids – two great ways to protect your prostrate gland and reproductive organs. It’s also rich in potassium and magnesium (both of which can offset stroke), and insoluble fibre, a natural way to lower cholesterol.

8. Soy beans
Called “the queen of the beans”, the benefits of this bean are plentiful. It contains 40 to 50% protein (more than any other bean), is high in amino acids (a mood-boosting antidepressant), offers a natural appetite suppressant, has cancer-fighting properties and contains a natural estrogen-like substance that is said to normalize elevated female hormone levels.