You need Beta Carotene, Variety
of dark orange, red, yellow
and green
vegetables and fruits such as broccoli, kale, spinach, sweet potatoes, carrots, red and yellow peppers, apricots, cantaloupe and mangos.
Try to avoid red meat as much as possible, white meat is fine. Fish, especially oily fish is great. If you don't like fish, omega oil supplements are fine. Always look at the saturated fat content on the labels and if you see 'trans fats' listed, never buy it.