Superfoods have higher nutritional value than other foods.
proper nutrition It is very important for those who want to build a developed physique. Superfoods such as goji berries and acai berries are rich in nutrients It is low in calories and provides greater benefits for your body compared to other foods, helping you reach your goals. fitness goals More quickly. Furthermore, by incorporating various superfoods into the body, diet Offers unique benefits. In this article, we have curated a list of 10 superfoods specifically for the following purposes: weight loss and muscle building.
10 superfoods for fitness
Here’s a breakdown of 10 superfoods to support and enhance your fitness journey.
- Matcha
- goji berry
- spirulina
- spinach
- lucuma
- egg
- seaweed
- avocado
- Teff
- Quinoa
Matcha
Matcha is a type of green tea. amino acid It depends on the farmers’ cultivation methods. Placing it in the shade will promote chlorophyll production, which will produce more amino acids.Matcha is also rich in antioxidantsWhich helps with inflammation.
Matcha is rich in caffeine Like other forms of green tea, it aids in weight loss. It lowers bad cholesterol levels, suppresses blood sugar accumulation, and promotes lipid metabolism. (1). If reducing body fat mass, reducing BMI, and slimming your waist circumference are part of your fitness goals, matcha is a great superfood to include.
berries
Contains plenty of berries vitamin, fiberand antioxidants. It also contains flavonoids, which reduce the risk of infections. heart attackan antioxidant that helps with inflammation (2). Examples of berries that can be incorporated into your fitness journey include acai berries, goji berries, cranberries, blueberries, blackberries, and raspberries.
In addition to being highly nutritious, berries like goji offer a variety of health and fitness benefits. For example, acai berry contains a lot of amino acids.In Oriental medicine, goji berries are used to treat high blood pressure And diabetes.
spirulina
Spirulina is rich in nutrients and is perfect for your fitness journey. One tablespoon of dried and ground spirulina contains 4g of spirulina. proteinriboflavin, thiamin, niacin, iron, copper, potassium, magnesium, and manganese, and adds only 20 calories and 2 grams of carbohydrates.
Spirulina is rich in antioxidants. Studies have shown that it can reduce blood cholesterol.Additionally, studies have shown that spirulina increases muscle strength (3). Oxygen intake increases during exercise, muscular endurance.
spinach
Spinach is a dark green leafy vegetable and one of the most popular vegetables. alkaline foods. It is rich in essential minerals such as potassium, magnesium, iron, and calcium, as well as carotenoids. Spinach is rich in dietary fiber and water, so great for digestion.
For your fitness journey, the carotenoids found in spinach have anti-inflammatory properties.The calcium in this vegetables It also prevents bone and muscle loss. Enjoy spinach in smoothies, salads, soups, stir-fries, and more.
lucuma
Lucuma is considered the gold of the Incas. Because this South American fruit is a remedy with many benefits. It is great for cardiovascular health and is rich in antioxidants. Lucuma is also highly nutritious, providing a rich blend of soluble and insoluble fiber.
Research shows that lucuma can lower blood sugar levels and blood pressure (Four). Sweet and powdered, it is easy to add to health drinks.Can be substituted sugar Incorporate Lucuma into your recipes to get the same rich taste with more nutrients and 75% less sugar.
egg
This is for muscle builders. Eggs are a rich and inexpensive source of protein, with each egg providing about 7g. This, along with many essential minerals such as iron and choline, makes it one of the healthiest foods, despite the controversy over its high cholesterol content. Eggs also contain lutein and zeaxanthin, two powerful antioxidants.
Cholesterol in eggs is not a problem. If you’re dealing with bad cholesterol, here’s the answer. reduce body fat. Multiple studies of people who ate 6 to 12 eggs per week found no increase in eggs. diabetes risk or heart disease (Five).Eggs may increase and help good cholesterol prevent heart disease.
seaweed
Seaweed is rich in vitamins, minerals, and antioxidants. But when it comes to fitness, we’ll focus on iodine, a mineral not found in many other foods. Seaweed has the unique ability to absorb iodine from the ocean.
Iodine is essential because it supports thyroid function. This is where hormones involved in growth, cell repair, and energy production are made and released. Seaweed also contains the amino acid tyrosine, which is also necessary for the thyroid gland.
avocado
Did you know that avocados are technically labeled as “berries” because they are a type of berry? fruits?It is rich in vitamins, minerals and beta carotene. omega 3. Many people associate fat with something negative, but the body needs fat to function, and avocados contain healthy fats.
Avocados are rich in vitamin K, which is great for bone health, and they’re also rich in fiber, which is essential for good digestion. Research also shows that avocados contain phytochemicals that can help prevent cancer (6).
Teff
Teff is a great superfood for mid-fitness training. It has the highest protein content among all grains. Teff is also rich in lysine, which promotes muscle repair.
Teff is native to Ethiopia and is rich in dietary fiber and minerals such as calcium and zinc. It is gluten-free and comes in granular or flour-like powder form.Add 2-3 tbsp. shake after training To get the most out of this superfood.
Quinoa
Quinoa is the last superfood on our list and will be replaced soon oats And rice. Not only does it taste great, it’s rich in protein and antioxidants, and it’s easy to prepare. Quinoa is also gluten-free.
The rich fiber content in quinoa plays an important role in keeping you feeling full, which is essential for weight loss. This study of 29 patients who consumed quinoa for 28 days showed lower body mass index, improved satiety and satiety, and other important benefits. (7).
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References
- Xu, P., Ying, L., Hong, G., and Wang, Y. (2016). Effect of matcha aqueous extract and residue on antioxidant status and lipid and glucose levels in mice fed a high-fat diet. Food and Function, 7(1), 294–300. https://doi.org/10.1039/c5fo00828j
- Skrovankova, S., Sumczynski, D., Mlcek, J., Jurikova, T., and Sochor, J. (2015). Bioactive compounds and antioxidant activity of different types of berries. International Journal of Molecular Sciences, 16(10), 24673–24706. https://doi.org/10.3390/ijms161024673
- Gurney, T., Spendiff, O. (2022). Algae supplementation for athletic performance: Current prospects and future directions for Spirulina and Chlorella. Frontiers in Nutrition, 9, 865741. https://doi.org/10.3389/fnut.2022.865741
- Pinto, M.daS., Ranilla, L.G., Apostolidis, E., Lajolo, F.M., Genovese, M.I., and Shetty, K. (2009). Evaluation of the antihyperglycemic and antihypertensive potential of fruits of Peruvian origin using an in vitro model. Journal of Medicinal Foods, 12(2), 278–291. https://doi.org/10.1089/jmf.2008.0113
- Richard, C., Cristall, L., Fleming, E., Lewis, E. D., Ricupero, M., Jacobs, R. L., and Field, C. J. (2017). Effects of egg consumption on cardiovascular risk factors in people with type 2 diabetes and at risk of developing diabetes: a systematic review of randomized nutritional intervention studies. Canadian Journal of Diabetes, 41(4), 453–463. https://doi.org/10.1016/j.jcjd.2016.12.002
- Ding, H., Chin, Y.W., Kinghorn, A.D., and D’Ambrosio, SM (2007). Chemopreventive properties of avocado fruit. Cancer Biology Seminar, 17(5), 386–394. https://doi.org/10.1016/j.semcancer.2007.04.003
- Avellan Ruiz, MS, Balnuevo Espinosa, MD, García Santamaría, C., Contreras Fernández, CJ, Aldeguer García, M., Soto-Méndez, F., Guillén-Guilén, I., Luque Rubia. , A. J., Quinde-Lazurri, F. J., Martínez Garrido, A., and López Roman, F. J. (2017). Effects of quinoa as a nutritional intervention in pre-diabetes (Chokeweed) [Effect of quinua (Chenopodium quinoa)consumption as a coadjuvant in nutritional intervention in prediabetic subjects]. Nutrition Hospitalaria, 34(5), 1163–1169. https://doi.org/10.20960/nh.843