Salmon Loaded with heart‐protective omega-3s, high-quality protein for muscle repair, plus vitamin D to support mood and immunity. Eggs A complete protein source rich in choline (brain health) and lutein (eye protection), perfect for maintaining lean mass and sharp cognition. Leafy Greens (Spinach & Kale) Packed with magnesium, iron, folate and antioxidants. They boost energy, support circulation and help ward off chronic disease. Berries (Blueberries & Strawberries) Antioxidant powerhouses that fight oxidative stress, bolster immunity and slow aging—plus they’re naturally low in sugar and high in fiber. Greek Yogurt High in protein and probiotics for gut health, calcium for bone strength and a creamy way to stay full between meals. Nuts & Seeds (Almonds, Walnuts, Chia) Deliver heart-healthy fats, fiber and zinc—the latter crucial for testosterone production and immune resilience. Tomatoes Rich in lycopene, which supports prostate health and may lower certain cancer risks, alongside vitamins A and C for overall wellness. Quinoa A gluten-free “complete” grain offering all nine essential amino acids plus complex carbs for steady energy and post-workout recovery. Garlic Contains allicin, a compound shown to lower blood pressure, improve cholesterol profiles and boost immune defenses—best if chopped and rested before cooking. Dark Chocolate (70%+ Cocoa) High in flavonoids that improve blood flow, lower stress hormones and support heart health—as long as it’s enjoyed in moderation. Rotate in turmeric (anti-inflammatory curcumin), oysters (zinc for libido and immunity) and matcha (steady caffeine plus antioxidants) to keep your nutrient profile dynamic.
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