Olives
The oil from these pressed gems steals the health spotlight, but the fruits themselves deserve a prominent position on stage—and your plate. Naturally, they are rich in oleic acid, the monounsaturated fatty acid that protects your heart.
They’re also rich in antioxidant polyphenols, which protect you from cell damage, as well as iron, fiber, and copper. “Expand your horizons beyond the ripe black olives found on pizzas,” says Leslie Bonci, RD, sports nutritionist at Pittsburgh-based company Active Eating Advice.
“Markets have huge olive bars with a wide array of sizes, colors, and textures. Even if you think you don’t like olives, there may be a kind you do, you just haven’t found it yet.” Just keep in mind that they can be high in sodium. The Guidelines recommend no more than 2,300 mg of sodium per day for those 14 and older.
