The best way to eat your way to health and healthy lifestyle is by including nutritional food in your diet daily. Food if chosen well, can reshape our body and medical destinies for better. It can also improve your mood, focus, energy, skin and metabolism. Here’s the List of my top 5 favorite super fit foods that help you fight fat and build lean muscles, with its health benefits and nutritional values. These super fit foods are rich in protein, healthy carbohydrate, essential fatty acids, fibers and antioxidant.
Salmon: world’s healthiest super food is not only high in protein but also in omega3 fatty acid. Salmon is famous among bodybuilder and athletes coz of fascinating high content of protein and amino acids. Salmon is an excellent source of high quality protein, Vitamins (vitamin B12, B6, D, niacin) fatty acid (omega3) and minerals (potassium, selenium).
“The fatter the salmon, the more nutritious and healthy it is.”
Health benefits of salmon include:
- Improve cardiovascular health by reducing cholesterol level, and Helps maintain insulin level in body.
- Improves memory and efficiency of brain function. Correct muscle and tissue development.
- Improve eye health, and efficient body metabolism.
- Reduce risk of colon, prostate and kidney cancer.
- Improve health of skin and hair.
- Reduce Inflammation of Arteries and digestive system.
Nutritional value: A 100 gm. of salmon contain 200 calories, 20 gm. of protein 60mg of cholesterol and 3gm saturated fatty acids.
Avocado: another super food with high content of omega fatty acid, researches shows eating avocados can lead to living a longer, healthier life. Although avocados have a high fat content, it’s a nutrient all-star and a great source of potassium, omega-3 fatty acids, and lutein.
It also contains good amounts of soluble and insoluble fibre.
Health benefit of avocado:
- Rich antioxidant due to high level of glutathione and vitamin E, and also promote weight loss.
- Lower cholesterol level and improve cardiovascular health
- Eases arthritis symptoms.
- Reduce risk of cancers, consumption of avocado during chemotherapy.
- Boost eye health an improve vision.
Nutritional value: 100gm of avocado contain 10 calories, 15gm fats, and 9gm of carbohydrate.
Sweet potato’s: Of all the starchy carbohydrate sweet potato is consider best Complex carbohydrate with excellent and best source of vitamin A (beta carotene) vitamin c, phosphoric acid, vitamin B1niacin and dietary fibers.
Its easy to cook and sweet to eat.
Health benefit:
- Control blood sugar level and improve energy.
- Coz of high content of magnesium helps in distressing and calming and relaxing mind.
- Sweet potatoes are a good source of dietary fiber, which helps the body maintain a healthy digestive tract and regulates digestion.
- Beta-carotene may reduce the risk of breast cancer in premenopausal women and ovarian cancer in postmenopausal women.
Nutritional value: 100gm of sweet potato contain, 86 calories, 20gm carbohydrate, and 0gm of fat and cholesterol.
Berries: Berries are ranked in top fitness food due to its high amount of antioxidants and anti-inflammatory properties; it supplies important phytonutrients and vitamins. Just a handful of blueberries, raspberries, or blackberries is an excellent source of these potent nutrients. You can also sprinkle just a few more blueberries in your yogurt or blending strawberries into your morning smoothie.
“Remember deeper the color, the healthier the fruit.”
Benefit of berries:
- Protect muscles from free radical damage that might be caused by exercise.
- it reduces DNA damage and helps against ageing and cancer
- Berries keeps you mentally sharp and improve brain function.
- It also control blood pressure and prevent from heart disease.
Nutritional value: 100gm of berries contain 57 calories, 14gm carbohydrate and 0gm fats.
Quinoa: Another popular super food quinoa is loaded with proteins, minerals, fibre and essential amino acids. It’s naturally gluten free and help to regulate the digestive system and to keep you fuller and more satisfied.
Health benefits:
- Reduce the risk of cardiovascular diseases
- Good for high blood pressure and type 2 Diabetes.
- Boost your immune system and improve metabolism
- Reduces migraines.
Nutritional value: 100gm of quinoa contain 350 calories, 65gm carbohydrate, and 5gm of fats.
They say you are what you eat, so don’t be Fast, cheap, easy or Fake.
Remember it’s not short term diet, its long term healthy lifestyle, you don’t have to eat less or follow some Random diet, just focus on eating right and exercising daily.
WARNING:Daily exercise and healthy eating leads to increased awesomeness.
🙂 P.S stay Healthy Stay Awesome 🙂
I need this list and need these superfoods in my life. My doctor from Marina Medical Center adviced I should include quinoa on my daily diet. yay!
Hello Farida. I just got back from my check up at Marina Medical Center and some of the stuff you listed here were recommended by my doctor. Bookmarking!
thank you mona, i am glad my blog article helped you in some way,cheers to fit foods
p.s stay health stay blessed, Xx
The only obstacle to my fitness is these healthy foods that don’t taste yum :(. One could go on a diet and eat these for like 2-3 weeks but cravings for chocolate, ice-cream and such come back and then all thought of eating these super food goes down the drain.