You are what you eat, and you should be eating these 9 nutritional dynamos. Doctors and dietary researchers now know that food can be used to prevent or treat certain ailments. Here are 9 delicious and nutritious ways to improve your diet and your overall health.

1. Blueberries

Of all the berries you can choose at the grocery store, blueberries have been shown to be especially beneficial to men. Like other berries, they are a nutritional powerhouse and contain high levels of vitamins K, A, and C. A lesser-known benefit of this tiny berry is that they have been shown to treat erectile dysfunction successfully. All you need is a handful a few times a week, and you could actually see an improvement in your sexual performance. Blueberries are also beneficial for brain health and cognitive function. Talk about killing two birds with one stone!

2. Pumpkin Seeds

These tiny seeds are packed with nutrients. They are rich in zinc, which increases testosterone, increases your sperm production, and boosts your sex drive. Pumpkin seeds are also high in phosphorous, which can help you to maintain a healthy erection. Phosphorous-rich foods like pumpkin seeds are also crucial for healthy bones and teeth. Finally, pumpkin seeds are quite high in magnesium, a mineral that supports a healthy prostate. These super seeds pack a nutritious punch that is especially vital for men.

3. Wild Salmon

Fatty fish, like wild salmon, are a great source of Omega 3 fatty acids, which help to lessen your chances of getting heart disease. Eating just two servings of salmon a week would be enough to meet your Omega 3 needs. Besides the fatty acid benefits of salmon, this fish is also an excellent source of B vitamins. Since many people are shown to be deficient in at least one type of B vitamin, adding wild salmon to your diet is a great way to check off that nutritional box. B vitamins are essential in several bodily systems, and you can only get them through your diet.

4. Kimchi

If you haven’t jumped on the kimchi train yet, you are missing out! This delectable Korean condiment is high in beneficial probiotics, which can help your microbiome to be strong and fully functional. Kimchi is made of fermented Napa cabbage, salt, garlic, ginger, carrots, Korean chili powder, and green onions. What’s not to love? If you want to benefit from a brain boost, a lifted mood, and a powerful metabolism, give this Korean staple a try.

5. Dark Leafy Greens

You can’t turn around without hearing about the benefits of dark leafy greens like kale, spinach, and arugula. There’s bound to be one green you find a taste for that can take the place of romaine and iceberg lettuce in your run-of-the-mill salads. Dark leafy greens are called superfoods for a reason. They are nutrient powerhouses chock full of vitamins A, K, and C, not to mention folate, calcium, antioxidants, and phytochemicals. They can improve your mental health, heart health, and prevent diabetes and Alzheimer’s. It’s time to upgrade your salad to include a variety of dark leafy greens.

6. Avocados

One of the healthiest fats that is vital for your body is Omega 3, and avocados are full of it. You can actually lower your blood cholesterol and triglycerides by adding avocado to your meals. They’re also high in fiber and antioxidants. An average avocado contains almost 30% of your daily fiber requirements. Did you know that avocado contains more potassium than a banana? And, a lot less sugar! This creamy green fruit is also high in vitamins B5, B6, C, E, K, and folate.

7. Eggs

This protein-rich breakfast food should be a staple in your diet. Eggs are a good source of choline, potassium, and lutein, not to mention several other vital vitamins and minerals. While eggs are high in cholesterol, it’s now known that they don’t negatively affect your cholesterol profile. They do raise your “good” cholesterol – HDL, which has been correlated with lowering your risk of developing heart disease. If you eat pastured eggs (eggs from chickens that are free to roam around a pasture), then they will also be rich in heart-healthy Omega 3s.

8. Walnuts

While all nuts have nutritional benefits, walnuts are especially important for men’s health. They are high in Omega 3s, a good source of protein, and have higher levels of antioxidants than most other nuts. But, did you know that walnuts also increase sperm health and fertility? Not only do they help in the bedroom, but they are anti-inflammatory and may prevent certain types of cancer. Most registered dietitians agree that a handful of walnuts a day would go a long way in improving your health.

9. Grass-fed Butter

Yes, butter is actually good for you, as long as it’s from grass-fed cows. The long-demonized condiment and baking ingredient is now known to have anti-inflammatory effects. In addition, grass-fed butter is high in vitamin A, vitamin C, CLA fatty acid, vitamin K2, and Omega 3s – all beneficial and vital nutrients for optimal wellness. So, ditch the margarine and subpar alternatives. Get the real thing; just make sure the butter you buy is from grass-fed cows to obtain all the health benefits.

So, a perfect day of food would include a little bit of each of these 9 foods. Imagine a breakfast omelet with spinach, prepared in grass-fed butter and topped with avocado slices and kimchi. Then an arugula and kale salad for lunch topped with blueberries, walnuts, pumpkin seeds, and wild salmon. No matter what you ate for dinner, you’d be sure to get tons of healthy micronutrients to make sure body was running like a top. While you don’t have to eat each of these 9 foods every day, it is a good idea to eat them every week. By including more of these nutrient-dense ingredients in your life, you may push out some of the more harmful junk foods and be able to reach your health and wellness goals.