The next time you pack your lunch, consider including some of the following foods. New research from across the world suggests that each of the following play a role in fighting various diseases and disorders.

Red grapes, unpeeled apples and turmeric

New research from the University of Texas at Austin shows that natural compounds found in these foods could help prevent the growth of prostate cancer – the most common cancer afflicting men in the United States.

Extra-virgin olive oil

The Mediterranean diet has long been associated with a variety of health benefits, including a lower incidence of dementia. Specifically, the inclusion of EVOO can help protect against cognitive decline. In fact, new research from the Lewis Katz School of Medicine at Temple University shows that consumption of the olive oil reduces brain inflammation and helps in breaking down and removing intracellular debris and toxins.

Sweet potatoes, avocados, spinach, beans and bananas

Eating potassium-rich foods could be key in lowering blood pressure according to researchers from the Keck School of Medicine of the University of Southern California. In their review, the researchers explain the body uses sodium to maintain potassium levels in the blood. Eating a high potassium diet causes the kidneys to excrete more salt and water – which can result in lower blood pressure.

Fresh fruit

In a recent article published in PLOS Medicine, researchers found that higher fresh fruit consumption was associated with significantly lower risk of diabetes. For those with diabetes, a diet high in fresh fruit resulted in lower risks of death and development of major vascular complications.”