Oily Fish 

Rich in omega-3 fatty acids, oily fish like salmon, mackerel, and sardines can help reduce the risk of heart disease and promote brain health. 


Packed with antioxidants, blueberries can help fight inflammation, improve memory, and support overall brain function. 

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This leafy green is loaded with nutrients such as iron, vitamin K, and folate, which are important for maintaining energy levels and supporting cardiovascular health. 

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Tomatoes contain lycopene, a powerful antioxidant that may reduce the risk of prostate cancer. Cooking tomatoes can enhance the availability of lycopene. 

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A great source of healthy fats, avocados are beneficial for heart health, as they can help lower bad cholesterol levels (LDL) and raise good cholesterol levels (HDL). 

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Brazil Nuts 

These nuts are an excellent source of selenium, a mineral that plays a vital role in fertility, testosterone production, and prostate health. 

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Packed with vitamins, minerals, and fiber, broccoli supports immune function, heart health, and may even have anti-cancer properties. 

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A nutritious whole grain, quinoa is rich in protein, fiber, and essential minerals, making it an excellent alternative to refined grains. 

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Greek Yogur 

High in protein and probiotics, Greek yogurt promotes gut health, aids in muscle recovery, and helps maintain a healthy weight.