Herbs can be superfoods, too! Add oregano to your favorite dishes for not only a flavor burst but a health boost, as well. “Oregano is considered a super herb,” says Elena Paravantes, RD, a dietitian in Chicago. “It has anti-inflammatory and antibacterial properties,” says Paravantes. “It also contains carvacrol, a potent phenol that can potentially help treat cancer. You can add it to your salad dressing or sprinkle it directly over salad, chicken, and fish.” Also add oregano to hummus pizza, Greek tacos, and flatbread bites. Check out these vegetarian meals ready in 30 minutes or less.
Here’s one that can help reduce your risk of prostate cancer: “Fresh tomatoes, cooked in olive oil, make for a man’s perfect summer superfood,” says Rima Kleiner, MS, RDN, a dietitian in Greensboro, NC. “Cooked tomatoes contain very high levels of the carotenoid lycopene, especially important for helping to reduce the risk of prostate cancer.” Cook with a fat, like oil, and that lycopene becomes even more available to your body, says Kleiner. Fresh tomatoes also provide lycopene, so aim to add tomatoes to your day however you can, as both fresh and cooked ingredients. Eat tomatoes in a vegetarian rice bowl, a white bean pizza, or make tomato bruschetta.
Say yes to omega-3s! “Salmon is one of the highest sources of omega-3 fatty acids, which are essential in reducing inflammation, nourishing your brain, and improving heart health,” says Jennifer Hunt, RDN, a dietitian in Greenville, SC. The beneficial omega-3s in salmon are of the DHA and EPA variety, and that means they’re easier for your body to put to use (compared to plant-based omega-3s). You get a vitamin boost from salmon, too. “For men who struggle with low vitamin D, just a four-ounce serving of cooked wild-caught salmon will contribute more than 100 percent of your daily requirement, which is especially helpful for people with limited sun exposure,” says Hunt. Pair salmon with asparagus, make a salmon and quinoa salad, or grill up salmon burgers. Looking for more healthy BBQ ideas? Get 15 grilling recipes under 400 calories.