The benefits of food to life cannot be over emphasised. Food is the cure to every ailment. Ok, food cannot necessarily cure a disease but the fact is, eating the right food i.e. balanced diet can prevent ailments, make you look young and fit as well as make you very healthy and happy.
Eating good food also help you keep your weight in check.
There’s a popular saying that says you are what you eat. And this holds true for anyone. We eat not just to satisfy hunger but to be healthy, become fit and even boost longevity.
Ask yourself this simple question; what exactly have you been eating? Do you even know what you’re eating? Natural foods are the best if your overall goal is to enhance your general well-being.
On the other hand, junk and synthetic foods offers nothing but potential health risks long-term.
So, how do you know which foods are actually great for you? This article would address these issues highlight the importance of well-balanced diet as well as the type of food to enhance your physique and enhance your overall well-being.
Foods that help keep fit
Whether you are trying to build your body, lose weight or do both or you are just trying to maintain your physique, the kind of foods you consume daily plays a big role in your fitness.
If you fall in any of the above categories, incorporate the following foods in your diet.
- Whole eggs
Eggs are a cheap and rich source of protein-7g per egg. The yolk contains most nutrients, which are half the protein, vitamins A, D and E, and cholesterol to naturally increase your testosterone levels.
Do not worry about cholesterol content ineggs. Dietary cholesterol is not bound to blood cholesterol. If you have bad cholesterol, instead of throwing the yoke away, lower your body fat.
- Wild salmon
This is one of the best sources of omega-3 fatty acids which also supplies you 20g protein per 100g serving. Farm raised salmon own its own is omega-3 deficient because it is corn/grain fed. Go for wild salmon.
Yoghurt contains good bacteria, which improves your gastrointestinal health. Don’t buy the frozen yogurt or yogurt that contains added sugar and fruits at the bottom. Go for plain low fat yogurt. Enjoy your yogurt with berries and flax seeds.
- Extra virgin olive oil
This wonder oil contains 70% monounsaturated fats which protect against heart diseases and cancer. Add 1-2 table spoon olive oil to your salads or any meal.
Buy Extra Virgin Olive Oil, it contains more polyphenols and tastes better.
- Fish oil
Fish oil reduces joint and skin inflammation. It reduces body fat and also increases testosterone levels. Since there is the probability that you will struggle to get enough from eating fatty fish, consider taking a fish oil supplement.
Berries contain strong antioxidants that prevent cancer, heart & eye diseases. Any kind of berry works- cranberries, raspberries, blackberries, blueberries and so on. Buy fresh or frozen berries and eat it with oatmeal.
- Flax seeds
Flaxseeds are a great source of fibre, protein & omega-3. You should grind the flax seeds so that you canget the most out of them. Take one table spoon with yogurt & berries before going to bed.
Avoid consuming flax oil because it is unstable and does not contain fibre.
If you actually think saturated fat is not good for you, try incorporating white turkey into your diet. The leanest beef contains about 4.5g saturated fat/100g, while white turkey contains close to 0g (that why it’s so dry). Eat your turkey along with spinach & quinoa.
Oranges are loaded with vitamin C to fight diseases, magnesium to lower blood pressureand anti-oxidant beta-carotenes.
Stop drinking processed orange juice which often contains added sugars. Instead of the processed ones, eat oranges or make your own orange juice.
High in lycopene, which prevents cancer. The lycopene in tomato paste is 4 times more bioavailable than in fresh tomatoes. Have pizza or pasta with tomato sauce & olive oil post strength training.
The pectin present in apples aids weight loss by increasing satiety. After cranberries, apples are the strongest anti-oxidant (eat the peels). Unfortunately for apple lovers, the fruits are one of the most pesticide-contaminated fruits.
Carrots’ vitamin A content is huge. It improves eye-health, especially night vision. Carrots contain fibre, low calorie content and it also tastes so good.
- Red meat
Red meat is loaded with protein, vitamin B12, zinc, iron, creatine, carnosine and even contains omega-3 if you eat grass-fed beef.
Quinoa has a higher content of fibre and protein than rice or oats, it tastes a lot better and it is gluten free. Buy the whiter grain, it has a better quality.
Eat quinoa it post workout along with meat and spinach.
If you want to lose weight, preserve and build muscle, think beans. It can be eaten to lose weight as well as build muscles. It contains protein and healthy carbohydrate. It is low fat and low sodium, which makes it a healthy choice to add to your diet.
Beans also have a high content of soluble and insoluble fibre which fills up your stomach, so that you consume fewer calories. Since it is high in protein, the body needs more calories to burn fibre and protein.
Beans also contain carbohydrates, which with protein helps you gain muscles.
Foods for wellness
Did you know that there are foods that can make you healthier and happier? This foods contain nutrients that fuel the body and makes it function properly.
These foods are referred to as super foods.
If you are a big fan of salad, or prefer vegetables to animal foods, spinach is one of your best go-to sources when it comes to iron, which helps deliver energy-sustaining oxygen to your cells.
Eat it with vitamin-C-rich foods like strawberries or oranges to improve absorption.
- Vitamin D-Fortified Milk
Individuals who have lower levels of vitamin D are more prone to wheezing and asthma, according to an article in the Journal of Allergy and Clinical Immunology.
An evidence suggests that vitamin D has a protective effect against severe asthma symptoms and sensitivity to allergies.
Besides fortified milk, salmon and tuna are good bets.
Think serotonin, think walnuts. They are one of the richest dietary sources of serotonin, a chemical in your noggin which create calm and happiness.
Giving a new evidence that serotonin may be directly absorbed into the body from food, a recent Spanish study found out that those who ate a daily 1-ounce combination of walnuts, hazelnuts, and almonds had more of serptonin than a nut-free group.
- Enriched Cereal
If you want folic acid, eat cereal. Your breakfast cereal absolutely is the easiest way to get 100 percent of the daily required amount of folic acid, which is the synthetic form of the B vitamin folate.
According to David Mischoulon, MD, associate professor of psychiatry at Harvard Medical School, Replenishing folate in people who are deficient can reverse depressive symptoms.
Many cereals, today, are fortified with folic acid, thereby making it easier to meet the 400 microgram RDA.
Do not skip on that garnish. Either fresh or dried, parsley is a wonderful source of vitamin K, which is needed for healthy blood clotting, reduction of inflammation, and keeping up bone strength to help prevent osteoporosis.
Present in curry powder, turmeric contains curcumin, a yellow pigment which has been shown in animals to fight free radicals and inflammatory damage, that can help protect against memory loss.
Barley is a top source of beta-glucan. Beta-glucan is a cholesterol-lowering fibre and it can also be found in oats.
The probiotics present in this dairy drink is capable of supporting your gut health and also serve up at least 40% of your day’s energizing riboflavin and vitamin B12.