1. Quinoa

Quinoa is a high-quality protein along with a high amount of fiber. It is also known as a complete protein food which means that it contains all the essential amino acids which our body needs and also can’t naturally produce. 

Quinoa is coated with a toxic chemical known as saponin, therefore it’s very necessary to nicely clean it before cooking. You should take it only 2 to 3 times per week. Quinoa comes in the caution list for an oxalate-restricted diet.

2. Salmon

Salmon fish is one of the best sources of Omega-3 fatty acids which is required to give a power source to our brain and also to keep the healthy nervous system. Salmon fish contains high-quality protein and is high in vitamin B12, vitamin D, and selenium. This fish can also help in reducing the risk of depression and might also remove cognitive decline which occurs usually due to age. 

Roast salmon fish for 20-30 minutes, and cook it. Serve it with steamed veggies or a kale salad for adding flavor as well as boosting strength dinner. 

3. Red Meat

Red meat (especially grass-fed animals like beef) has a lot of health benefits as they feed on a natural green source. Beef is packed with iron, protein, and Vitamin B12 which is essential for building our muscles. It is recommended to include red meat in your diet 1-2 times per week. 

4. Eggs

Eggs are the high amount and good quality source of protein and vitamins. Eggs also contain choline which helps in boosting brain health. One whole egg has 7 g of high-quality protein. It is suggested that boiled eggs can be taken at any time of the day. But, you should prefer taking it in the morning time. 

5. Spinach & Greens

Spinach is best known for a super-food which is an excellent source of magnesium. This dark leafy green vegetable is required for keeping your bone health, giving you young and smooth skin along with shiny hair. 

6. Raw Nuts & Seeds

Raw nuts and seeds are energy-giving power sources. Raw nuts and seeds contain a high amount of monounsaturated fats, polyunsaturated fats, protein, fiber, and vitamins like zinc, magnesium, and potassium. As it contains so many essential nutrients, it is therefore known as a power source for building strength in your body. 

You can eat a handful of cashews, raw almonds, or walnuts, or add some amount of chia seeds, flax seeds, or hemp seeds over your morning oatmeal or smoothie.  This will help you maintain your energy levels for the full day. 

7. Full-Fat Yogurt

Full-Fat Yogurt with Greek-style and no added sugar is filled with a high amount of calcium which not only is essential for bones but it also boosts our body strength by promoting sleep as it helps the touring body to use the tryptophan present in dairy to help trigger sleep.  

Yogurt also improves your gastrointestinal health and protects our immune system.