Spinach

It may be green and leafy, but spinach is no nutritional wallflower. This noted muscle builder is a rich source of plant-based omega-3 fatty acids and folate, which help reduce the risk of heart disease, stroke, and osteoporosis. Bonus: Folate also increases blood flow to the nether regions, helping to protect you against age-related sexual issues. And spinach is packed with lutein, a compound that fights macular degeneration (and may help your sex drive). Aim for 1 cup fresh spinach or 1/2 cup cooked per day.

Substitutes: Kale, Romaine lettuce.bok choy,

Get your fix: Make your salads with spinach; drape it over pizza; add spinach to scrambled eggs mix it with marinara sauce and then microwave for an instant dip.

Whip this up: Sesame Stir-Braised Kale. Heat 4 cloves minced garlic, 1 tablespoon minced fresh ginger, and 1 tablespoon sesame oil in a skillet. Add 2 tablespoons water and 1 bunch kale (stemmed and chopped). Cover and cook for 3 minutes. Drain. Add 1 tablespoon soy sauce and 1 tablespoon sesame seeds.