Popeye knew its benefits. Spinach is a rich source of plant-based omega-3s and foliates. It helps reduce the risk of heart disease, stroke and osteoporosis. Try to eat one cup of fresh spinach or a half cup of cooked spinach every day. You can throw leaves on top of a salad, cook some in your morning omelets, or order it on top of pizza.
2.Yogurt
Enjoy it frozen, drink a shake, or scoop it right from the container. In any of its forms, yogurt will boost your immune system by providing tons of beneficial bacteria. Just be sure the yogurt you choose includes live, active cultures. Read the label carefully on containers and avoid brands that include high fructose corn syrup.
This “love apple” is loaded with the super-antioxidant lycopene, which studies show can reduce the risk of several types of cancer and coronary artery disease. Excellent in salads and sauces. 4. Carrots
You can eat them raw like Bugs Bunny, shave them for salads or steam carrots lightly as a side dish with your main course. No matter how you slice it, carrots contain carotenoids, fat-soluble compounds that reduce the risk for a wide range of cancers. Plus, they help ease inflammatory diseases like asthma and rheumatoid arthritis.5.Blueberries
Want more antioxidants? Opt for blueberries. Research points to their healing power. They can help prevent cancer, diabetes and age-related memory loss. They’re rich in Vitamin C, which aids the formation of collagen and helps maintain healthy gums and capillaries. It also promotes iron absorption and a healthy immune system. And there’s more. Blueberries are dynamos of dietary fiber, and we all need more of that.
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