Foods to Eat During Workout Days

Superfoods are a bit of hype, but they're also some of the healthiest foods to eat daily. There is no real definition of a superfood, but EatingWell considers it a multitasker. It's a food that's packed with nutrients that fight a variety of illnesses and is served in delicious form (think blueberries packed with antioxidants).

Foods to Include in Diet Plan

However, some ultra-healthy foods are a bit exotic and expensive to incorporate into our daily diet (well, goji berries), or something like sardines, perhaps only occasionally. We all want to try new foods, diversity is important for a healthy diet, but we wanted to find the healthiest foods that are easy to incorporate into your diet. After all, it doesn't matter how healthy the food is if you don't eat it.

The healthiest foods and diets focus on genuine whole foods. Lots of vegetables and fruits, whole grains, healthy proteins and fats. Added sugar and sodium are limited. There are many other good foods that weren't on this list, such as lentils, bananas, and beets, but this list is a good starting point for adding healthier foods to your diet.

So here's a list of 10 easy-to-eat, easy-to-find, daily superfoods for an easy, delicious, and healthy diet.

1. Berry

All berries are a great source of fiber and most Americans consume enough It is a nutrient that cannot be done. .. Dietary fiber helps keep your digestive system healthy and functioning properly. 

And it's so full that it's good for your heart and waistline. All berries are good for you, so mix them together. When the berries aren't in season in winter, get the best frozen (no sweeteners) to thaw with smoothies, oatmeal, or yogurt.

Raspberries (one of the best breakfast foods for weight loss) are the most fibrous at 8 grams per cup and also contain ellagic acid, an anti-cancer compound. The same amount of blueberries has half the fiber (4 grams), but is packed with anthocyanins, antioxidants that may help keep our memory sharp as we get older. A cup of strawberries contains 3 grams of fiber, which exceeds the recommended daily allowance for vitamin C, which tightens the skin.

2. Eggs

Eggs contain about 70 calories and 6 grams of protein. In addition, egg yolk contains lutein and zeaxanthin. These are two antioxidants that help keep your eyes healthy. In fact, increased research has linked lutein and zeaxanthin to a reduced risk of age-related macular degeneration, a major cause of blindness in people over the age of 50. Lutein can also help protect the skin from UV damage. Who knew that humble eggs are very nutritious?

3. Sweetpotatoes

Sweet potato is very bright orange thanks to alpha carotene and beta carotene. The body converts these compounds to the active form of vitamin A, which helps keep the eyes, bones, and immune system healthy.

These phytochemicals also act as antioxidants, removing the free radicals that cause disease. Medium-sized sweet potatoes (or about 1/2 cup) provide some vitamins C and B6, potassium, manganese, lutein and zeaxanthin, in addition to nearly four times the daily recommendations for vitamin A.

4. Broccoli

This green power generation The place is packed with vitamins A, C, and K (with bone health) and folic acid. There is another reason why broccoli is often ranked at the top of the "superfoods" list. It provides a healthy dose of sulforaphane, a type of isothiocyanate that is thought to fight cancer by breaking down the body's detoxifying enzymes and helping to stimulate the body.

5. Oatmeal

Oatmeal is a breakfast staple and a true superfood. Eating more oats is an easy way to increase your fiber intake, a nutrient that most of us don't get enough. Dietary fiber is suitable for our intestines and waistline and keeps us full-all qualities that are very important in our breakfast diet. In addition, oatmeal is a whole grain and no sugar is added to the oatmeal. For superfood meals and light meals, start with oats and switch to healthy meals and snacks such as blueberry oat cakes, homemade granola with fruits and yogurt, and DIY energy bites with peanut butter.

6. Spinach

Dark leaf vegetables Is good for the body. In addition to vitamins A, C and K, spinach is rich in important nutrients such as fiber, iron, calcium, potassium, magnesium and vitamin E. Studies show that eating more green, like spinach, can reduce your risk of diabetes and keep your brain young. , And help fight cancer.

7. Tea

Studies show that drinking tea regularly reduces the risk of Alzheimer's disease, diabetes and certain types of cancer. It will also make your teeth, gums and bones healthier (tea can also help you lose weight). As? Tea is rich in antioxidants called flavonoids. Regardless of the type of tea you choose, drinking freshly brewed tea will maximize the power of flavonoids. If you want to keep the cold tea in the fridge, add a little lemon juice. Squeezed citric acid and vitamin C from lemons, limes and oranges help preserve flavonoids.

8. Nuts

They are full of healthy polyunsaturated fats and magnesium, two important nutrients for heart health. These nutrients may also provide protection against insulin resistance, which can lead to diabetes. Antioxidant compounds found in nuts, such as ellagic acid and resveratrol, can reduce body wear caused by free radicals. This reduces inflammation and reduces the risk of cancer. Nuts also provide insoluble fiber. Studies have shown that this helps maintain good health by feeding on beneficial gut bacteria. You can apply nut butter to the toast, grab some nuts for a snack, or make your own simple trail mix.

9. Orange

Orange is an underrated fruit. However, modest oranges are an excellent source of vitamin C, and only one large orange (or a glass of OJ) provides the full amount per day.

Vitamin C is essential for the production of white blood cells and antibodies that prevent infection. It is also a powerful antioxidant that helps protect cells from free radical damage and plays an important role in the production of collagen, which tightens the skin. Oranges are also rich in dietary fiber and folic acid.

10. Yogurt

Yogurt contains probiotics, or "good bacteria," that help maintain intestinal health. It is also rich in calcium. Only one cup of yogurt provides nearly half of the recommended daily intake of calcium, providing phosphorus, potassium, zinc, riboflavin, vitamin B12, and protein. Choose Greek yogurt for an even more significant protein boost, and choose plain yogurt whenever possible. Flavored yogurt tends to be high in sugar and adds calories without nutrients.