Green and leafy spinach is a great builder, a rich source of plant-based omega-3s, and folate, which help reduce the risk of heart disease, stroke, and osteoporosis.  It is also healthier than kale!  As an added bonus, spinach is packed with lutein, a compound that fights macular degeneration.

So eat about a cup of fresh spinach (1/2 cup cooked) daily by adding it to your salad, scrambled eggs, over your pizza, or any way your taste buds prefer!