1. Spinach- This muscle builder is a rich source of plant-based
omega- 3s and folate, which help reduce the risk of heart disease, stroke, and osteoporosis.
2. Yogurt- Helps boost your immune system and provides protection against cancer. When purchasing Yogurt make sure the label says “live and active cultures.” Eat at least one cup a day.
3. Tomatoes- Red tomatoes are packed with an antioxidant (a substance such as vitamin C or E that removes potentially damaging oxidizing agents in a living organism) called lycopene. Studies show that a diet rich in lycopene can decrease your risk of bladder, lung, prostate, skin, and stomach cancers, as well as reduce the risk of coronary artery disease.
4. Carrots- Carrots are spiked with carotenoids (vitamin A), fat soluble compounds that are associated with a reduction in a wide range of cancers, as well as reduced risk and severity of inflammatory conditions such as asthma and rheumatoid arthritis.
5. Blueberries- Has more antioxidants than any other North American fruit, blueberries help prevent cancer, diabetes, and age related memory changes. Blueberries also boost cardiovascular health.
6. Black Beans- All beans are good for your heart, but none can boost your brain power like black beans. That’s because they’re full of anthocyanins (antioxidant) compounds that have been shown to improve brain function.
7. Walnuts- Richer in heart healthy omega- 3s than salmon, loaded with more anti-inflammatory polyphenols ( plant based molecules that have antioxidant properties) than red wine, and packing half as much muscle building protein as chicken. Walnuts are also great as a post workout recovery snack.
8. Oats- They’re packed with soluble fiber, which lowers the risk of heart disease.
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