Spinach It may be green and leafy, but spinach is also the ultimate man food. This noted bicep builder is a rich source of plant based omega-3s and folate, which help reduce the risk of heart disease, stroke, and osteoporosis. Bonus: folate also increases blood flow to the penis. And spinach is packed with lutein, a compound that fights age related macular degeneration. Aim for one cup of fresh spinach or half a cup cooked per day. Make your salads with spinach; add spinach to scrambled eggs; drape it over pizza; mix it with marinara sauce, then microwave for an instant dip. Sesame Stir Braised Kale Heat four cloves minced garlic, one tablespoon minced fresh ginger and one teaspoon sesame oil in a pan. Add two tablespoons water and one bunch kale (stemmed and chopped). Cover and cook for three minutes. Drain. Add one teaspoon soy sauce and on pure acai berry e teaspoon sesame seeds. Yoghurt Various cultures claim yoghurt as their own creation, but the 2000 year old foods health benefits are not disputed; fermentation spawns millions of pro-biotic organisms that serve as reinforcements to the battalions of beneficial bacteria in your body, which boost the immune system and provide protection against cancer. Not all yoghurts are pro-biotic though, so make sure the label says live and active cultures. Aim for one cup of the calcium and protein rich goop a day. Yoghurt topped with blueberries, walnuts, flaxseed and honey is the ultimate breakfast or dessert. Plain low fat yoghurt is also a perfect base for creamy salad dressings and dips. Power Smoothie Blend one cup low fat yoghurt, one cup fresh or frozen blueberries, one cup carrot juice and one cup fresh baby spinach for a nutrient rich blast.