The following top 50 Super Foods soar to the top of nutrition charts and stand out as potent disease fighters, keeping you healthy and reducing the risk of injury, illness and disease so you can maintain top performance during training and competition.
Almonds are a nutrition packed nut. Like others nuts, it is high in fibre, monounsaturated fats and antioxidants like vitamin E. Almonds contain high amounts of magnesium important for circulation of oxygen in the blood which is crucial to optimum cardiovascular performance. They are also high in potassium which is important for heart function to increase endurance, as well as for muscle contraction, to promote strength and assist in a speedy recovery.
Amaranth is a great grain for physically active individuals as it boasts 5 grams of high quality protein in only half a cup. Amaranth is also high in iron and vitamin C which helps oxygenate the muscles to fuel your cardiovascular workouts and reduce fatigue. Amaranth is rich in magnesium, which helps to relax blood flow and aid in post-workout recovery. This grain also contains zinc, calcium, potassium and phosphorous to support a strong immune system, healthy blood pressure and strong bones. Lastly, Amaranth is gluten-free and a great choice for those with celiac disease or a wheat allergy
This delicious fruit is filled with vitamins A and C, potassium and copper. Vitamin A and C are anti-oxidants which reduce the incidence of free radical damage, heart disease and tumorous cancer growths. Apples also contain both soluble and insoluble fibre, which promote heart and digestive health. The skin of an apple also contains a special flavonoid called quercetin, which reduces the risk of cancer.
Artichokes are a disease fighting food, combating diabetes, heart disease and cancer all at once. It is the main carbohydrate source inulin that is known to help stabilize blood sugar levels which is important for the prevention of diabetes. Artichokes also have high choleretic activity meaning they promote bile secretion. Bile binds cholesterol, decreasing the formation of arterial plaque, in turn decreasing your risk of heart disease and stroke. The heart of an artichoke also provides a group of flavonoids called silymarin which are potent anti-inflammatories that help to ward off cancer.
Asparagus is a great vegetable for people who are physically active. It supplies almost 66% of the daily recommended intake of folate, which is crucial for red blood cell synthesis and preventing iron deficiency anemia. In addition, it is high in vitamin K content which is important for chelating calcium to help build strong bones and prevent osteoporosis. Asparagus also contains a special kind of carbohydrate called inulin that promotes the formation of health-friendly bacteria in our large intestine.
It’s no surprise that avocadoes have received a bad rap over the years, due to their whopping 31 grams of fat per avocado. Don’t fret though, 2/3 of this fat is of the monounsaturated variety which has been shown to help lower total cholesterol. In addition, avocadoes also pack powerful phytochemicals that fight against cancer and heart disease. Because of its high healthy fat content, avocados can help quickly satiate hunger which assists in weight loss.
Bananas are an excellent source of energizing carbohydrate and potassium. This makes bananas a great post-exercise food choice for replenishing muscle and liver glycogen which can aid in the prevention of muscle cramps. They also provide vitamin B6 and other phytochemicals including Vitamin C and folate that help fight cancer and heart disease. Bananas contain a unique form of fiber to help provide good bacteria in your gut and colon.
Waxed beans are high in iron and vitamin C content which are crucial to promoting oxygenation of the muscle during workouts. The beta-carotene and folate content also boost immune function to help keep you healthy during stressful times. Beans also contain 3 grams of fibre per cup which can help promote weight loss. Waxed beans also contain magnesium, beta-carotene, folate and thiamine which work together to help to fight off common diseases cancer and heart disease.
Beets and Beet Greens
Beets are a great disease fighter. Their red betacyanin pigment is known to be a potent cancer fighter. They also contain the nutrient betaine which works with folate to lower inflammatory compounds known to damage your arteries and increase your risk for heart disease. Red beets are also a great source of salicylic acid, a close relative of aspirin. Beet greens are a great treat for vegetarians as they have a high iron and calcium content rarely found in vegetables, yet so crucial to preventing anemia and osteoporosis. They are also loaded with vitamin C, fibre, potassium and magnesium, all important to maintain good health.
Bell peppers are one of the top 10 foods for supplying beta-carotene and vitamin C, making them an antioxidant powerhouse. Both of these antioxidants aid in post workout muscle recovery. Out of the peppers, the red and yellow have at least twice as much vitamin C and nine times the concentration of beta carotene than a green pepper. These antioxidant properties help to lower cholesterol build up on the arteries and fight the formation of nitrosamines, a cancer causing agent. These peppers also supply potassium and folate which protects the heart to keep it in tip top condition.
Berries are nutritional powerhouses. Blueberries rank at the top in antioxidant activity compared with all other fruits and veggies. The blue color (anythocyanin) is the antioxidant responsible for helping reduce buildup of bad cholesterol, decreasing the risk for heart disease, stroke and certain cancers. Strawberries and raspberries contain ellagic acid, which is responsible for improving heart health, blood pressure and preventing certain types of cancers.
Bok Choy is a nutrition powerhouse with numerous disease fighting phytochemicals. For people who do not eat dairy products, these leafy greens which are high calcium and vitamin K content, help build strong bones, reducing the risk of osteoporosis. Additionally, Bok Choy is a great source of iron necessary for muscle oxygenation and prevention of anemia. This vegetable is also known for a phytochemical that produces an antioxidant named glutathione which can help reduce the oxidative stress load of intense training.
Broccoli is famous for its cancer fighting contents including flavonoids, terpenes, and phenolics. Sulforaphane, one of the cancer-preventing isothiocyanates, boosts the body’s defence against tumours and protects against many different types of cancers. Broccoli is also a heart-friendly food. The beta-carotene, potassium and folate all promote a healthy heart function and are known to reduce the risk of heart disease. A special compound luetin is especially potent in reducing heart disease by eating away at plaque buildup on artery walls. Lastly, Broccoli is another bone building vegetable containing over 100% of your recommended daily intake of vitamin K and 200% of your recommended daily intake of vitamin C.
Brussel sprouts may not be everyone’s favourite side dish but these vegetable have been shown to reduce the risk of cancer, heart disease and osteoporosis. The high levels of vitamin C and beta-carotene help reduce the risk for developing cancer. Additionally, the potassium content lowers blood pressure, the soluble fibre lowers cholesterol, and the folate lowers homocysteine which causes plaque to build on artery walls. Finally, the calcium and vitamin K content helps to build strong bones and prevent osteoporosis.
Looking for a way to boost your immune system and regain energy? Bulgar would be a great choice. Combine it with a vitamin C-rich fruit or veggie and bulgur’s iron supply will help strengthen the immune system and beat fatigue. With a whopping 5 grams of insoluble fibre per cup, bulgur reduces the risk for irritable bowel syndrome, fights colon cancer and supports weight loss. It is also low in fat and rich in B vitamins, iron, phosphorous and manganese making it one of the most nutritious grains.
One medium carrot contains your daily requirements for a type of Vitamin A called beta-carotene. Vitamin A has numerous health benefits including its powerful antioxidants which boost the immune system, helping to ward off infections. Because of its immune enhancing effects, carrots have been shown to be very powerful disease fighters. A specific compound found in carrots called teroedniod has both anti-bacterial and anti-tumour properties. The caroteniods in the carrots have also been proven to dramatically lower blood pressure and cholesterol.
Many assume that all white vegetables have little nutritional value. However, cauliflower is a disease fighting powerhouse. Cauliflower is packed with vitamin C, folate, potassium and fibre which team up to prevent heart disease by lowering blood pressure, bad ‘LDL’ cholesterol and homocysteine levels. Cauliflower also provides pigments isothiocyanates and indoles that battle cancer by reducing tumour growth.
Red cherries have tons of antioxidants being rich in vitamin A and C as well as in its deep red anthocyanin pigments. These powerful anti-oxidants reduce the oxidative stress from a strenuous workout aiding in muscle recovery. Cherries are also full of fibre and potassium, which paired together, reduce the risk of cancer, heart disease and high blood pressure. The red pigments in cherries specially fights heart disease and stroke by blocking the oxidation of LDL cholesterol, reducing the inflammation that contributes to the build-up of plaque. Cherries also contain specific flavonoid called terpenoid that research shows is at the forefront of fighting cancer through reducing tumour growth.
Oranges, limes, lemons, grapefruit, kumkuat and clementine’s are not only good sources of Vitamin C but they contain many other nutrients such as fiber, potassium, folate, Vitamin B-6, magnesium, thiamine, niacin and other phytonutrients. These naturally occurring compounds have been found to protect against many diseases. Consuming Vitamin C as part of diet rich in fruits and vegetables is associated with lower rates of disease.
Cranberries are best known for their ability to ward off urinary tract infections. Large molecules called A-linked condensed tannins act as a coating to prevent bacteria from adhering to bladder walls, reducing incidence of infection. This same polyphenol prevent ulcers by inhibiting Helicobacter pylori from adhering to stomach lining and prevent dental plaque by keeping bacteria in the mouth from sticking to teeth. The rich red colour of cranberries helps fight heart disease by retarding the oxidation of LDL cholesterol, thinning the blood and reducing blood clots.
Eggs make a great pre and post exercise meal. Each egg contains about 7 grams of complete and readily absorbable protein, perfect for aerobic metabolism and assisting in speedy recoveries. Eggs also have a high amount of easily absorbed iron which helps prevent iron deficiency anemia and oxygenate the muscles during workouts. Eggs also pack a potent anti-oxidant mix including selenium, vitamin A, lutein and zeaxanthin, that aid in muscle recovery. Additionally, eggs contain vitamin D which promotes bone health as well as vitamin B-12 which assists iron in maintaining blood cell health.
Fatty fish such as mackerel, herring and salmon are excellent sources of high quality protein, iron and vitamin B12. All of which are important for maintaining muscle mass, cardiovascular health and ensuring you perform at your best. However, it is the types of fat called omega-3 fatty acids in this type of fish that sets them above other high quality meat and alternative protein sources. Omega-3’s have great anti-inflammatory properties, protecting the heart and protecting against inflammatory conditions such as arthritis and psoriasis. Specific to the heart, omega-3 has proven to keep other bad fats from building up and injuring the arterial wall, reducing the risk of heart disease. Additionally, this type of fish supplies a hearty dose of vitamin D which enables your body to absorb calcium, helping protect bone density and preventing osteoporosis.
Flaxseed offers a vegetarian alternative of omega 3 fatty acids. Flaxseed has been shown in many studies to offer heart-healthy benefits by lowering total cholesterol and Low-density Lipoprotein (LDL) cholesterol (the bad cholesterol) levels. Flaxseed also helps lower triglycerides and blood pressure, reducing the risk of a heart attack. Flaxseed oil pills provide a concentrated source of alpha-linolenic acids. However, it does not contain other beneficial ingredients such as fiber and lignin found in the actual flaxseed. Lignin is a type of antioxidant phytoestrogen proving to protect against cancer.
Garlic is packed with powerful phytochemicals Allicin and Diallyl Sulfides which have been linked to lowering blood cholesterol, reducing the risk of stomach and colon cancers. The phytochemicals are released when the garlic is crushed, chopped to cooked. Studies have shown that eating 2-3 cloves/day can significantly lower risk of colon cancer and provide heart health benefits.
Many herbs contain numerous phytochemicals including antioxidants to support health and fight diseases like cancer and heart disease. Rosemary leaves contains carnosic acid which has long-lasting abilities to quench free radicals, fighting against cancer and heart disease. Thyme also contains a number of familiar cancer-fighting polyphenols including p-coumaric acid, chlorogenic acid and anti-bacterial terpenoids. Basil supplies the cancer fighting terpenoid geraniol and heart healthy quercetin. Herbs can aid in replacing the flavour additives in high fat and sugar sauces. Therefore, by switching to seasoning foods with herbs you are further reducing your risk for diseases such as cancer and heart disease as well as promoting weight loss by the removal of additional empty calories.
Kiwi is a tropical treasure. Its potassium content is greater than a banana, making it a great a post workout snack to help replace the potassium lost from sweat. This fruit also packs more vitamin C than an orange, which is important for keeping your immune system strong and healthy. In addition, this little fruit is high in fibre and low in calories making it a great full filling snack for those looking to manage their weight.
Legumes and lentils is a vegetarian super food. 1/4 cup of these meat alternatives contain as much protein as a 1oz of meat. Beyond the protein content, this vegetarian alternative is high in both soluble and insoluble fibre (about 15g per cup), important for keeping your cholesterol levels in check and promoting great digestive health. An additional benefit is their high anti-oxidant power, topping the charts as one of the 20 foods with the highest antioxidant content. Antioxidants have been known to enhance the immune system preventing infections and illness as well as to aid in muscle recovery.
Mango is the second tropical treat on the list. Like the kiwi, it is high in the cancer fighting phytochemical phytoene which protects our body against oxidative stress, decreasing our risk of cancer. Similar to the carrot, it is also high in beta-carotene which promotes a healthy immune system. Its vitamin B6, vitamin E, potassium and folate content work in conjunction to keep the cardiovascular system strong. The insoluble fibre in this fruit helps to maintain healthy blood pressure levels as well as a healthy weight, which further reduces your risk for heart disease.
Nuts are not only one of the best sources of plant protein, but they are also rich in magnesium, niacin, copper and manganese, vitamin E and other antioxidants. For active individuals, the magnesium content helps to relax blood flow which reduces cardiovascular stress that occurs after strenuous workouts aiding in the recovery process. Additionally, these antioxidants also aid in recovery of muscles through the reduction of oxidative damage. Nuts are also high in plant sterols, fibers and “good fats” that are shown to protect against chronic diseases. A study revealed that people who eat nuts 5 or more times per week reduce their risk of developing heart disease and diabetes by more than 20%. Many people may tend to avoid nuts because they are calorically dense. However, incorporating 1/4 cup of nuts along with a carbohydrate source, such as dry cereal and dried fruit mixtures, will actually help to manage weight by keeping you fuller longer. A perfect post workout snack.
Oatmeal is an excellent pre-activity food choice as it is stacked with complex carbohydrates, considered the most vital source of glycogen to stock up on before you exercise. It is also high in fiber which helps you feel satisfied longer after meals and maintain your energy for a long period of time during workouts. Oats also have many disease fighting compounds such as tocotrienols, which have heart healthy benefits similar to those of vitamin E. They also supply B vitamins such as folate which promotes a healthy heart, along with phosphorous and magnesium which contributes to healthy strong bones.
Olive oil is a great choice when preparing food because of its high mono-unsaturated fat content. This healthy fat helps raise ‘healthy’ HDL cholesterol fighting off heart disease. Additionally, this oil contains an abundance of beneficial plant compounds such as flavonoids, phenols and lignin’s, which act as potent antioxidants in the body. They also fight heart disease by reducing the build-up of plaque on artery walls. These potent phytochemicals also inhibit the development and spread of cancerous cells, especially for breast and colon cancer.
This protein powerhouse is a versatile source of protein and it provides a good dose of carbohydrates for energy. Although peanut butter is high in fat, with most of the fat is of the monounsaturated variety which help lower bad (LDL) cholesterol. If possible, choose natural peanut butter made with no added sugar.
Pears are a great snack as they are the fruit with the highest fibre content. Fibre slows release of carbohydrate providing longer lasting energy to the whole body during workouts. For general health, its high fibre content also regulates your digestive track and reduces the symptoms of intestinal diseases such as IBS, Chrons and Colitis as well as colon cancer. The fibre also works alongside potassium to help reduce your risk of heart disease by lowering blood pressure and cholesterol. Additionally, pears have high vitamin C and beta-carotene antioxidants that further promote cancer and heart disease prevention, all the while boosting immune system function. These antioxidants also benefit you while training, as they reduce the oxidative stress on your body, aiding in muscle recovery.
Peas are important in lowering your risk of intestinal diseases, heart disease cancer and anemia. Peas contain a hefty amount of fibre which is known to reduce the risk of developing intestinal diseases. When it comes to the heart, the potassium and folate content in this little green vegetable helps to maintain healthy blood pressure, as well as reduce LDL cholesterol that causes plaque via its phytosterol content. The potent antioxidant vitamin C and A also provide protection against free radical formation and cancer development. Lastly, the team work between the iron and vitamin C in this vegetable helps prevent iron deficiency anemia as well as boost immunity and prevents fatigue, headaches and lack of stamina.
Pumpkins are packed with beta carotene, an antioxidant that helps improve immune function and reduce the risk for chronic diseases such as cancer and heart disease. One cup of cooked pumpkin has only 50 calories and nearly three grams of fiber, making it the perfect healthful addition to your meal. Even better, while the flesh of the pumpkin packs nutritious power on its own, there’s a good reason not to toss the seeds. Promising research suggests that the oil from pumpkin seeds can inhibit benign prostate growth.
The seeds of the quinoa grain are rich in whole grains and protein, ideal for people looking for a new source of complete protein to build muscle and restore their bodies after workouts. The magnesium contained in the grain also helps to relax blood flow, which can aid in post-workout recovery and reduction in cardiovascular stress after strenuous workouts. Quinoa also features antioxidants which can help aid in muscle recovery and high fibre content which helps keep you fuller longer aiding in weight maintenance.
Raisins are a great snack for those individuals needing more calorically dense nutrition packed foods to fuel their strenuous workouts. Grapes contain a significant amount of antioxidant power aiding in muscle recovery. These dried jewels also contain a hefty dose of B-vitamins needed to keep the heart healthy and iron needed for blood oxygenation to deliver fuel to keep your muscles going. Raisins also contain cholesterol lowering quercetin, artery expanding flavonoids and tumour-fighting tannins. During the drying process, raisins also create a fibrous carbohydrate; inulin, which ferments in the gut creating multiple healthy bacteria which help prevent and manage intestinal diseases.
Red cabbage offers powerful protection against many diseases such as cancer, heart disease and osteoporosis. Its strong team of antioxidants including glutathione, flavonoids, indoles, phenolic acid, plant sterols, sulforaphane and anthocyanin are all proven to inhibit cancerous cell growth at every stage of development. Red cabbage also supplies a healthy dose of calcium, magnesium and phosphorous to support strong bones to prevent osteoporosis. The combination of vitamin C, folate and magnesium in cabbage also helps to cut the risk of heart disease through lowering blood cholesterol levels and maintain a healthy heart. The magnesium and vitamin C in this vegetable also aid in recovery through reducing cardiovascular stress and oxidative stress to muscles after a workout.
Soy is one of the few complete plant-based proteins. Because it is a complete protein, it has all dispensable amino acids needed for protein synthesis in the muscles to promoting repair and growth. Soy protein contains a higher level of the essential amino acids, arginine known to promote anabolic activity of muscle that results in growth. It also has a higher concentration of glutamine that buffers lactic acid-build up in the muscle, which may reduce fatigue in the body during and after exercise. Beyond its protein content, soy is loaded with B-vitamins and phosphorus which assist in muscle contraction during exercise. Additionally, soy is high in calcium and magnesium important for bone health as well as iron which oxygenates the muscles and helps prevent anemia.
Soy beans should be on the grocery list of every active individual, as one cup of cooked soy beans provides the similar protein content to a 3 ounce chicken breast and more iron than a 3 ounce steak. Both of these nutrients are crucial for building muscle and oxygenation of the muscle during strenuous exercise. Additionally, the soy bean has almost as much calcium as one cup of milk which is a great way to keep bones strong, especially for vegetarians. This bean also boasts 8g fibre in one cup, a perfect way to help keep your digestive track healthy and satiate hunger. Overall, this meat alternative has the same high quality protein found in meat, however it is much lower in fat, assisting in weight matenience or loss.
Pound for pound, spinach provides more nutrients than any other food. The nutrients in this leafy green include vitamin K, vitamin A, manganese, folate, magnesium, iron, vitamin C, vitamin B2, calcium, potassium, and vitamin B6. When it comes to cardiovascular conditioning its high magnesium and iron content increase circulation of oxygen in the blood, which is crucial for optimal performance. Spinach also boasts antioxidants vitamin A and C which can counter balance the oxidative stress of a strenuous workout. Tip: To unlock the iron content of spinach bound, cook your spinach on a medium to high heat to obtain all the nutritional benefits.
With 40 varieties of squash to choose from, it is difficult to list the diversity of nutrients found in this super food. A quick and easy tip: the darker the squash, the more nutrients it typically contains. For example, winter squash contains a hefty amount of cancer-fighting beta-carotene, immune boosting vitamin C, blood pressure lowering potassium, heart healthy folate and bone-strengthening manganese. Winter squash also delivers a rich source of soluble and insoluble fibre to lower cholesterol, lower blood pressure, promote digestive health and maintain a healthy body weight.
Sunflower seeds are the richest source of the antioxidant vitamin E, supplying 76% of your daily intake in a one ounce serving. Sunflower seeds also contain other potent antioxidants selenium and copper, which along with the vitamin E content, are sure to aid in muscle recovery after workouts as well as fight off numerous diseases such as cancer and heart disease. These seeds are also high in iron which is needed for the constant supply of oxygen to the muscles, as well as thiamine involved in converting carbohydrates into fuel for your workouts. Additionally, their high zinc content helps support a strong immune system and beat fatigue, ensuring optimum health during performance. A word of caution: although filled with good fats, sunflower seed’s high fat content makes it very calorically dense. Therefore, be sure to stick to a one ounce serving size to avoid unwanted weight gain.
Sweet potatoes are an excellent source of iron, which is conducive to oxygenation of the muscles to fuel your workouts. Sweet potatoes are also a source of vitamin C and E and beta-carotene which both have antioxidant properties that assist in muscle recovery. On the disease fighting front, the folate, iron, copper, calcium and fibre in this vegetable helps to lower cholesterol, blood pressure and homocysteine levels. These nutrients also boost the immune system, fight cancer, support strong bones and combat intestinal disease.
Swiss chard is one of the lesser known dark leafy green vegetables. However, it is just as nutritious as spinach and should find its place in your fridge. It is chalked full of the antioxidants antiphytochemicals, lutein and zeaxanthin which strike a blow against cancer and heart disease. The green chlorophyll pigments of this plant along with its beta-carotene and carotenoids also aid in combating cancerous growths. The high potassium and vitamin B levels also aid in reducing heart disease through regulating blood pressure levels and reducing the formation of plaque in the arteries. Specifically for active individuals, this rich potassium source is a great addition to a post-exercise meal to aid in replacing this electrolyte lost in swear during workouts. Magnesium offers recovery benefits by relaxing blood flow, reducing cardiovascular stress felt after a strenuous workout. Additionally, the magnesium, along with phosphorous, calcium and vitamin K help to promote strong bones, reducing the likelihood of activity-related injury.
Tea has long been considered a super drink due to its polyphenol content, a known anti-oxidant. It is these polyphenols that researchers have shown to reduce the risk of cancer, heart disease and stroke. A Japanese study has shown these compounds reduce the oxidation of the bad LDL cholesterol, which decreases plaque build up on artery walls. Tea has also been found to reduce tumour growth in multiple cancers such as gastric, skin and ovarian. As it turns out, to get tea’s natural health benefits, the type of tea does not matter as long as it’s not decaffeinated, as polyphenols may be removed during the process. More importantly, its what you put into your tea. Adding high fat cream or simple sugars reduces the nutritional value and adds empty calories. It should be noted that tea does contain 40mg of caffeine per cup, which can be harmful to the body if consumed in quantities over the daily limit of 400mg.
Tomatoes have long been known as a super food and much of this is chalked up to its high lycopene (red pigment) content. Research has shown this compound is a powerful antioxidant which protects against prostate, colorectal, breast, lung, endometrial, pancreatic, bladder, cervical and skin cancers. Along with lycopene, tomatoes are also rich sources of vitamin C, vitamin A, B vitamins including niacin and riboflavin, magnesium, phosphorous, and calcium. The vitamin B6, niacin, potassium, and folate found in abundance in tomatoes are potent protectors against heart disease. Niacin also lowers cholesterol levels and potassium has been shown to lower high blood pressure which reduces the risk of heart disease.
Watermelon is yet another fruit packed with potent antioxidant power due to its red pigment lycopene. The antioxidant power in this pigment, along with this fruit’s high concentration of vitamin and beta carotene is sure to reduce oxidative stress from intense workouts, helping aid in muscle recovery. For general health , lycopene is known for protecting against heart disease and fighting various cancers. Watermelon also stimulates the production of glutathione, the body’s own protective anti-oxidant which boosts the immune system to fight numerous chronic diseases by reducing inflammation and detoxifying carcinogens.
Wheat Bran and Germ
Wheat bran and wheat germ are both components of the whole grain which contain many beneficial vitamins and minerals. Its high iron content supports oxygenation of the muscle, while its zinc content supports a healthy immune system to keep you feeling your best. These grains also supply calcium, magnesium and phosphorous crucial to promoting bone mass and reducing the incidence of osteoporosis. Both the bran and germ layers of wheat also supply a source of selenium, a potent antioxidant beneficial to reducing the oxidative stress placed on the body after a strenuous workout. On the disease fighting front, the antioxidant power of these grain components is shown to fight against cancer by reducing free radical formation, as well as reduce the bad LDL cholesterol to make your heart healthier.
Whole Grain Wheat
Numerous studies have shown that simply switching from refined grain products to whole grain products reduces your risk for heart disease, diabetes, cancer and stroke. By including food products that have the whole grain in tact, you are opening up a storage sight of fibre, selenium, magnesium, thiamine, phosphorous, zinc and vitamin E. It is the whole grains phytochemicals including phenolic acids, phytic acid and lignins that combat to fight against cancer and heart disease. Fibre-rich whole grain wheat and its many nutrients further reduce the risk of heart disease and stroke by lowering the bad LDL cholesterol and maintaining healthy blood pressure levels. Lastly, whole wheat provides slow-releasing carbohydrates that stabilize blood sugars to prevent and manage diabetes.
Yogurt is a fantastic post workout food. Containing 8 g of protein in a 1 cup serving, eating yogurt after your workout will help repair muscle breakdown and promote tissue repair. But the health benefits go way beyond that. The active cultures in yogurt help maintain the good gut bacteria in your intestinal tract. Enjoy yogurt as substitute for many high fat foods like mayonnaise, sour cream, oils in baking. Add it to smoothies, salad dressings, dips or as a dessert topping.