20 Essential Superfoods For Every Man's Diet

Eggs

74 calories per large egg

Eat 3-7 eggs per week

"An egg a day is A-OK," says Ward. Here's why: Eggs contain a heavy-hitting 4 grams of pure muscle-building amino acids inside every shell, in addition to boasting some of the highest naturally available doses around of a vitamin called choline, which is thought to help enhance memory. "They're the gold standard in terms of providing all the right nutrients for muscle growth," says Ward.