V8 Tomato Juice

Spinach

It may be green and leafy, but spinach ultimate man food. This noted biceps builder is a rich source of plant omega-3s and folate, which help reduce the risk of heart disease, stroke, and osteoporosis. Bonus: folate increases blood flow to the penis. And spinach is packed with lutein, a compound that fights macular degeneration. Aim for a cup of fresh spinach or half a cup of cooked vegetables per day.

Make your salads with spinach, add spinach to scrambled eggs, but spread on pizza, mix well with a marinara sauce, then microwave for an instant dip.

Sesame Stir Braised Kale

Heat four cloves minced garlic, a tablespoon of minced fresh ginger and a teaspoon of sesame oil in a skillet. Add two tablespoons of water and a Bunch kale (stemmed and chopped). Cover and cook for three minutes. Drain. Add a teaspoon of soy sauce and a teaspoon of sesame seeds.

Yoghurt

Various cultures claim yoghurt as their own creation, but health benefits for the supply of 2000 years is not disputed; fermentation generates millions of pro-biotic which serve as reinforcements to the battalions of beneficial bacteria in your body, which stimulate the immune system and provide protection against cancer. Not all yoghurts are pro-biotic, but then make sure the label says "live and active cultures. Aim for a cup of calcium and protein-rich gruel a day.

Yogurt topped with blueberries, walnuts, flaxseed and honey is the ultimate breakfast - or dessert. Plain low-fat yogurt is also an ideal base for creamy salad dressings and dips.

Power Smoothie

Mix one cup of low fat yogurt, a cup of fresh or frozen blueberries, a cup of carrot juice and one cup fresh spinach for a nutrient-rich attack.

Tomatoes

There are two things you need to know about tomatoes, red are the best because they are packed with more lycopene, an antioxidant, and processed tomatoes are just as potent as the fresh, because it's easier for the body to absorb lycopene. Studies show that diets rich in licopene can reduce your risk of bladder, lung, prostate, skin and stomach cancer, and reduce the risk of coronary heart disease. Purpose of lycopene per day 22Mg to be deduced, which is about eight red cherry tomatoes or a glass of tomato juice.

Pile on the tomato sauce and Bologna eat low-sodium V8 and gazpacho, double the tomato paste called for in a recipe.

Bowl of fruit red and pink

Chop one small watermelon, two grapefruits, three persimmons, papaya and four guavas one. Garnish with mint.

Carrots

Most vegetables red, yellow or orange fruits are spiked with carotenoids - fat soluble compounds associated with a reduction in a wide range of cancers, as well as reduce the risk and severity of inflammatory diseases such as asthma and Rheumatoid arthritis - but none are as easy to develop or have a few kilojoules as carrots. Aim for a half-cup per day.

raw baby carrots, sliced raw yellow pepper, butternut squash soup, baked sweet potato, pumpkin pie, mango sorbet, carrot cake.

Chips potatoes baked sweet

Scrub and dry two sweet potatoes. Cut into eight slices, then mix with olive oil and paprika. Spread on a baking sheet and bake for 15 minutes at 180 degrees Celsius. Turn and bake for 10 minutes.

Blueberries

Host to more antioxidants than any other popular fruit, blueberries help prevent cancer, diabetes, age and related memory changes (hence the nickname "brain berry"). Studies show that blueberries, which are rich in fiber and vitamins A and C, boost cardiovascular health. Aim for a cup of fresh blueberries a day, or half a cup frozen or dried.

Blueberries maintain most of their power in dried, frozen or jam form.

Cranberries also contain a good mix of fight against disease and antioxidants so.