No wonder this sailor man was strong to the finish; he ate his spinach. The dark leafy green is rich in vitamin A, which facilitates bone growth, protects your immune system and helps maintain sharp eyesight. Guys need to fill up on 900 micrograms [μg] of vitamin A daily, while girls need 700μg. A half cup of cooked spinach provides 472μg, or you can try:

• ½C carrots for 671μg
• ½C sweet potato for 961μg
• 1C fortified milk for 150 μg