Obtain protein from the most healthy sources.

Protein from these sources will also increase your intake of omega-3s, which are essential fatty acids that can protect you against certain cancers, cognitive decline, heart disease, and more. Basing your meals around protein from plant-based sources and seafood with low mercury levels (such as the ones listed above), you can boost your mood and improve your long-term health.


  1. Obtain protein from fruits and vegetables.
    Examples of these are asparagus, avocado, beans, broccoli, cauliflower, chickpeas, collard greens, lentils, peas, and spinach.
  2. Obtain protein from nuts.
    Examples of these are almonds, cashews, peanuts, pecans, pistachios, and walnuts.
  3. Obtain protein from seafood.
    Examples of these are flounder, herring, salmon, scallops, shrimp, sole, tilapia, and trout.


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