the antioxidant vitamin E, bone-building magnesium, muscle-friendly potassium, and immunity-boosting vitamin B6.
Eating Tip: Toss a half-cup of whole grain noodles with 3 oz cooked shrimp, minced scallions, and ¼ cup sliced red bell pepper. Dress with a mixture of 2 tbsp peanut butter, 2 tbsp warm water and a pinch of crushed red pepper flakes.
RELATED: The 5 Best Benefits Of Peanut Butter
4. Olive Oil
Olive oil is the best all around for cooking and salads because it contains mostly MUFA, which lowers “bad” LDL cholesterol without affecting “good” HDL cholesterol. The greener the oil, the more antioxidants, so go for extra-virgin.
Eating Tip: Basil pesto and sundried tomato paste are also good sources of olive oil.
3. Pistachios
Pistachios contain lutein and zeaxanthin, two carotenoids that help protect against age-related macular degeneration.
Eating Tip: Stir 2 tablespoons toasted pistachios into ½ cup part-skim ricotta cheese with 2 teaspoons honey and 2 tablespoons semi-sweet chocolate chips for a sweet snack.
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2. Sunflower Seeds
Sunflower seeds are packed with B vitamins, which play an important role in protecting against inflammation—and they’re an excellent source of vitamin E. Sunflower seeds are also great for curbing hunger.
Eating Tip: Sprinkle 2 tablespoons of toasted sunflower seeds in your salad.
1. Walnuts
Like seafood and flaxseed, walnuts contain omega-3 fatty acids, which help protect your heart and preserve brain health. If you’re nuts about walnuts, try this easy snack: Mix 1/2 cup (4 oz) canned pineapple into 1/2 cup cottage cheese. Sprinkle with 2 tablespoons of walnuts for only 325 calories.
Eating Tip: Add a MUFA to your favorite salad by adding 2 tablespoons of roasted walnuts.
