Foods with Benefits

Eating Right is for More Than Just Weight Management

These days supermarkets stock well over 30,000 items on their shelves yet for some reason most of us go into autopilot throwing in our carts the same 20 items we always buy without really considering what we are getting. So to keep all you athletes fresh and healthy, here are some great ideas, tips, and advice on the best foods to pick up and why.

Broccoli- the University of California found that broccoli lead to a rise in antioxidants in nasal cells reducing allergies and asthma.
Tomatoes- are rich in the photochemical lycopene which is a cancer fighting ingredient. Additionally, being rich in vitamin C and beta-carotene tomatoes, are therefore powerful antioxidants helping your body recover from cell damage.
Honey- aids in calcium absorption, important for our bones.
Brazil nuts- they help increase strength as they boost your selenium levels.
Almonds- as most nuts, are great source of vitamin E, an antioxidant. It can lower cholesterol levels especially those clogging the arteries reducing your risk of heart disease and may help prevent cancer.
Iceberg Lettuce- contains vitamin K which can reduce your risk of bone fractures.
Soy- soy protein interacts with the receptors in our brain that tell us we’re full, as well as, boosting metabolism and reducing fat in the body.
Miso soup- miso is a form of soy. It is rich in pro-biotics aiding in healthy digestion. Soy is also a great vegetarian source of protein, and high in vitamin K (good for blood clotting) and B2 ,which is valuable for a good energy supply. Miso soup can make a brilliant starter to any meal or a great mid afternoon snack.
Popcorn-is surprisingly high in levels of antioxidants called polyphenols which combat the harmful effects of free radicals. Beware of varieties loaded with salt and sugar.
Flaxseeds- the omega 3 fatty acids in flaxseeds balances blood sugar levels while their high lignan content makes you feel full for longer.
Eggs- egg protein is the most complete food protein only beaten by breast milk! They contain all the essential amino acids needed to promote muscle recovery. One egg has 30 percent of your daily value of vitamin K, vital for healthy bones. They can also aid memory and promote healthy eyes with a protein called leutin.
Sweet potatoes- a great source of beta carotene and vitamin A which are powerful antioxidants. Sweet potatoes are also great sources of vitamin C, potassium, iron, and trace minerals magnesium and copper- which many runners fail to meet.
Oranges- the common orange can lessen muscle fatigue after hard work outs by having large amounts of vitamin C (a brilliant antioxidant). The highest levels of vitamin C actually come from the orange skin! So why not try storing the zest and using it in your cooking.
Canned beans- one cup provides 30 percent of your daily needs for protein, 60 percent for fibre, and 60 percent of your daily need for foliate (a B vitamin which has a key role in heart health and circulation). Black beans have great antioxidants, lower cholesterol and heart disease risk. They also have a low GI, meaning energy is released slowly into the body enhancing your performance as your energy levels remain steady.
Salmon- is the king of fish. High in quality protein, it is also a valuable source of omega 3 fatty acids. This balances your body’s inflammation systems, great for asthma suffers.
Frozen vegetables- not only save space in your fridge and keeps for much longer, they are also a great alternative to fresh veggies as they store more of their key nutrients that in many cases would be lost in raw counterparts. They provide a wide variety of antioxidants- beta carotene, vitamin C and B, to name but a few.
Frozen mixed berries- again frozen they are a great option instead of raw. Mixed berries such as blueberries and blackberries have powerful compounds that give them their strong color called anthocyanins. These antioxidants have been shown to fight off the signs of Alzheimer’s and some cancers. They are also great for post workout recovery and muscle repair.
Low fat yogurt- a good source of protein and calcium (one cup providing 13 grams of protein and 40 percent of your daily needs of calcium). They are also filled with good bacteria which keeps your digestion optimal and healthy. Look for the live culture symbol on the packaging