We are a nation of supplement junkies: over 30% of us routinely use dietary supplements and as far back as 1993, we spent $621 million on them (Source: National Health Survey). However, recent studies have shown that we may be wasting our money.

In June 2002, a rigorous randomized controlled trial (the gold standard for scientific research) was published in the prestigious journal Lancet. It was carried out on 20,536 individuals at high-risk for heart disease. The study looked at the supposed protective effects of anti-oxidant supplementation on health measures. They were not able to detect any benefits from such supplementation and concluded that continued supplementation was difficult to justify.

However, there is a marked difference between natural foods and supplements. The average multi vitamin & mineral supplement contains between 15 and 30 nutrients, yet natural foods contain between 10,000 and 15,000! Nutritionists and Dietitians have been saying for years that it’s not the individual vitamins or minerals that keep us healthy, but the massive cocktail of nutrients that we find in natural foods.

So before you go spending your money on armfuls of the latest supplements, check out my list of superfoods, which will help to keep both you and your bank balance in good health….

Apples: different varieties of apples have different phytonutrients, but they all have tons of antioxidants, including flavonoids and other polyphenols, and fiber.

Avocados: they have the same thing going for them that olive oil does: healthy monounsaturated fatty acids. These are the "good fats," which help to lower LDL (bad) cholesterol levels, and raise HDL (good) cholesterol levels. Additional benefits in avocado are fiber, potassium, magnesium, folate and antioxidants and vitamin E, which is great for the Brain. There is also some research to show that avocado helps the body absorb more nutrients from other foods -- the tomato in the same salad, for instance.

Beans: They haven't gotten the same media buzz as blueberries, but some beans have even more health-promoting antioxidants. They also have as much cholesterol-lowering fiber as oats, and lots of lean protein, as well as a low GI glucose to fuel your body and Brain. They also are rich in B vitamins (great for memory and Brain performance), magnesium potassium, iron and folate. Both dried and fresh beans are excellent, but beware the extra sugar and other nasties in the beloved can of baked beans.

Berries: All berries are good for you, but blueberries are the kings when it comes to health. Frozen berries do the trick as well as fresh, and they're easier to find in winter. For such tiny fruits, blueberries deliver a huge wallop of antioxidants of many kinds, including anthocyanins and other polyphenols, and carotenoids. They also have fiber, potassium, folic acid and vitamins C and E. They also help to lower inflammation, a precursor for many chronic diseases; and they taste good, with very few calories.

Dark chocolate: The magic word here is flavonoids, the same kinds of antioxidants that make tea so potent a health brew. Research shows flavonoids have a role in helping lower blood pressure and in keeping your arteries from clogging -- both good news for your heart. Only dark chocolate does the trick, not milk or white. And the more cocoa solids the better -- look for the percentage on the label.

Fatty Fish: we’re talking Salmon, trout, tuna, herring, mackerel, anchovies, and sardines etc – basically any cold-water fish. The omega 3 fats are what make this type of fish outrageously good for your health, especially Brain health (great for mood, and processing speed). Fatty fish are easily the most abundant and usable form of omega 3 fats on the planet. It can help to lower cholesterol, treat arthritis, cancer and heart disease, lower inflammation, and may help in memory loss and even protect against depression and Alzheimer’s disease. They are also a good source of protein and heart-protecting monosaturated fats.

Kiwis: Vitamin C, vitamin C and more vitamin C -- kiwis are loaded in this antioxidant, which also makes oranges a superfood. Kiwis rival bananas in potassium, pound for pound. They also have the benefit of flavonoid antioxidants abound in the skin, which is completely edible.

Oats: Kings o' fiber, oats also deliver protein, potassium, magnesium and other minerals, and phytonutrients, including antioxidants. Their cholesterol-lowering powers are well known, and all that fiber is also believed to help stabilize blood sugar. Oats' combination of nutrients appears to have more healthy effects than if each nutrient were consumed separately -- which seems to be true of all whole grains. They’re also extremely cheap. They also supply your Brain with something it cannot live without – a steady supply of glucose!

Olive Oil: Without doubt, the best oil there is. Not only is it rich in heart-protecting monosaturated fats, it also assists Omega 3 fats in resolving inflammation, and hence is protective against virtually every chronic disease. Use it on salads and bread (instead of butter), but don’t let it smoke if cooking with it, as this will turn it rancid.

Spinach: what doesn't spinach have – great food for both the body and the Brain? It's loaded with lutein (great for eyes) and many other carotenoids, which are healthful antioxidants; plus other antioxidants like coenzyme Q, in serious doses; also several B vitamins as well as vitamins C and E; plus iron and other minerals; plus betaine, a vitamin-like nutrient research suggests is good for your heart. And with almost no calories, you can eat as much as you want. Also good for similar reasons: kale, chard and other dark leafy greens.

Tomatoes: One of the easiest ways for men to avoid prostate cancer is the consumption of tomatoes and tomato-based products. The red pigment, known as lycopene, is a very powerful anti-oxidant. In addition to this, recent studies have shown that tomatoes contain coumaric acid and chlorogenic acid, both of which are thought to protect against lung disease. Interestingly, tomatoes are one of the few foods on earth that are better for you cooked than raw (it enhances the effect of lycopene).

Walnuts: all nuts have been reborn as good-for-you foods, for their healthy fats and micronutrients. A few go a long way, though, as they are pretty calorie-dense. Walnuts' main claim to stardom is their omega-3 fatty acids, which fight heart disease and maintain Brain health. Other goodies include plant sterols, which lower cholesterol, and lots of antioxidants.

Yogurt: its main claim to fame is live cultures, also called probiotics or beneficial bacteria. Live cultures are what turns milk into yogurt (but some commercial yogurts are heated to kill the cultures after they do their work, so be sure to read the label). In your gut, they fight bad bacteria, aid digestion, help metabolize food and generally tune your system up. Yogurt also is a great source of calcium and protein. Go for the reduced fat choices.