Salmon

Why it’s good for you: Prevents heart disease, depression (including postpartum depression), and memory loss, encourages optimal brain and vision development in your baby

You are hearing a lot about the omega-3 fats these days and salmon tops the list for the tastiest, best source of these healthy fats. The omega-3s reduce the risk for blood clot formation and may lower blood levels of the bad cholesterol, which helps prevent heart attack and stroke. These fats help the brain develop properly, which is critical during pregnancy and while breastfeeding. The omega-3s also boost levels of serotonin, the feel-good brain chemical, and might lower Alzheimer’s risk by up to 60%!

How to include more in your diet: Of the top ten most commonly eatn fish, salmon tops the charts for omega-3s, so to keep the blues at bay include at least two 4-ounce servings a week in your meal plan: top a field of greens with sliced salmon and walnuts and toss in a light vinaigrette made with olive oil (avoid soybean and sunflower oils, which contain omega-6 fats that undo some of the benefits of the omega-3s). Or, choose foods fortified with the omega-3 fat DHA.