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TOP 5 SUPER FOODS

The old adage is true: You are what you eat. That's why on some days you end up feeling more like a 

Twinkie than the lean cut of beef you aspire to be.

To get the shrink-wrapped abs and three-dimensional arms, the lightning-quick brain and fast recovery you need to make every bite of food you put in your mouth count. That means building your diet around the most potent, nutrient-dense, disease-fighting, muscle-growing foods around

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ALMONDS

Discover the heart-healthy power of almonds - loaded with healthy unsaturated fats, protein, fiber, and vitamin E. At just 82 calories per 1/2-oz serving, you can enjoy 3 servings a week guilt-free. Research shows that incorporating almonds into your diet can improve heart health, aid digestion, and benefit your skin. Find creative ways to savor almonds, from snacking on dry-roasted varieties to incorporating almond butter into smoothies or as a delightful alternative to peanut butter in your PB&J sandwich.

Image by Nick Bratanek

QUINOA

Quinoa offers 318 calories per half cup and stands out as the highest protein grain, complemented by heart-healthy unsaturated fats, fiber, and B vitamins. Embrace this light, mild-flavored alternative to whole grains with 2-3 weekly servings, elevating your nutritional intake.

Image by Nazar Hrabovyi

OLIVE OIL

Olive oil is rich in good monounsaturated fat, making it an ideal food for heart health. In fact, studies show that replacing two tablespoons of saturated fat (found in butter and lard) with monounsaturated fat may reduce the risk of heart disease. But that's not the only reason to eat it. A study in the journal Nature reports that olive oil also has potent anti-inflammatory properties, meaning it can help reduce pain and swelling just like a dose of ibuprofen. 119 calories per tbsp.

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GREEN TEA

From cancer prevention to weight loss to potentially slowing the development of Alzheimer's, green tea has been shown to help fight almost every major medical illness. Hot or cold, there's almost nothing better you can drink.  2 calories per cup Drink 1-3 cups per day.

Image by Fernando Andrade

SOY

If tough Navy SEALs eat soybeans, you can, too. It has the protein of meat, the fiber of a whole grain, and the antioxidants, vitamins, and minerals of the best vegetables and fruits. 300 calories per cup. Eat 2 servings per week.

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