Here are 4 foods you should eat, plus some substitutes should you not have them on hand. I found these foods on a list from Men’s Health and did a little extra research.
Spinach is a rich source of plant-based omega-3s and folate, which help reduce the risk of heart disease, stroke, and osteoporosis. Spinach is also loaded with flavonoids which act as anti-cancer substances. And finally, spinach is packed with lutein, a compound that fights macular degeneration. Aim for 1 cup fresh spinach or 1/2 cup cooked per day.
Can’t find spinach? Try these instead: Kale, bok choy, romaine lettuce
Tips: Try mixing it into salads, add it to your scrambled eggs or toss it into stir frys. Or click here for more options.
Host to more antioxidants than any other fresh fruit, blueberries help prevent cancer, diabetes, and age-related memory changes. These little berries can also aid in digestion and relief of constipation. Studies show that blueberries, which are rich in fiber and vitamins A and C, also boost cardiovascular health. Aim for 1 cup fresh blueberries a day, or 1/2 cup frozen or dried.
Can’t find blueberries? Try these instead: Acai berries, purple grapes, prunes, raisins, strawberries
Tips: Blueberries maintain most of their power in dried, frozen, or jam form. They are great in smoothies too!
Richer in heart-healthy omega-3s than salmon, loaded with more anti-inflammatory polyphenols than red wine, and packing half as much muscle-building protein as chicken, the walnut is an amazing choice for a daily snack. Other nuts combine only one or two of these features, not all three. A serving of walnuts–about 1 ounce, or 7 nuts–is good anytime, but especially as a postworkout recovery snack.
Can’t find walnuts? Try these instead: Almonds, peanuts, pistachios, macadamia nuts, hazelnuts
Tips: Sprinkle on top of salads; chop and add to pancake batter; spoon peanut butter into curries; grind and mix with olive oil to make a marinade for grilled fish or chicken.