8. Extra Virgin Olive Oil
- Anti-inflammatory polyphenols
- Heart- and brain-friendly fats
Aim for: 1–3 tablespoons daily (use for cooking or dressings)
9. Pumpkin Seeds
- Rich in zinc and magnesium
- Support immunity and muscle function
Aim for: A small handful most days
10. Oats
- Help stabilize blood sugar for smoother energy
- Gentle on digestion and satisfying
Aim for: ½ to 1 cup cooked daily
11. Avocado
- Healthy monounsaturated fats and potassium
