Have you heard this fact? Getting fit is 80% diet and 20% exercise.
It’s absolutely true! Eating healthy food is incredibly important to stay fit and healthy. It boosts your immune system, protects you from various illnesses and keeps you in shape. While many dietitians have questioned superfoods, however, there is no doubt that some fruits and vegetables offer more health benefits than others. Now, we don’t mean to eat healthy, you start eating out of a healthy meal box. You can easily buy nutritious food from your nearest grocery store.
Here is a list of superfoods that you must add to your diet.
Eggs are nutritious and can be easily added to your balanced diet. They are rich in proteins and vitamins such as B-2, and B-12, which are important for energy and red blood cells. One egg has approximately 6 grams of protein and 70 calories. Egg yolks contain antioxidants like lutein and zeaxanthin. They help keep your eyes healthy by reducing the risk of age-related macular degeneration. It is one of the leading causes of blindness in people over 50. Moreover, lutein may help to shield your skin from UV damage.
2. Greek Yogurt
“Smooth, creamy, and extra-thick”
Greek yogurt is a great source of protein, calcium, probiotics, and potassium. A cup of yogurt offers approx. half the recommended amount of calcium required in a day. Yogurt also delivers zinc, phosphorus, riboflavin, and vitamin B12. Yogurt strengthens your bones, aid digestion, and keep the immune system strong. Moreover, yogurt is beneficial for your mental health. It helps to keep anxiety, depression, and stress at bay.
Nuts are packed with healthy polyunsaturated fats and magnesium. Both of these nutrients are beneficial for heart health. These nutrients may also offer protection against insulin resistance and keep your blood sugar levels in control. Nuts include antioxidant compounds such as ellagic acid and resveratrol which reduces the wear and tear of your body caused due to free radicals. These antioxidants also lower inflammation, which may reduce cancer risk.
A bowl of oatmeal in the morning can do wonders for your health. It’s an excellent source of soluble fiber. Being rich in fiber, oatmeal is good for your gut as it helps curb hunger pangs and control blood sugar levels. You can have oatmeal with skimmed milk or yogurt to make it even more nutritious. Make your oatmeal more nutritious by adding blueberries, fruit, and yogurt!
Did you know that lower levels of Vitamin K in the body can increase your risk of bone fracture?
With just one cup of chopped broccoli, you get 92 micrograms of Vitamin K, which is sufficient to fulfill your daily needs. Broccoli is also a rich source of vitamins A and C, as well as folate. It also provides a healthy amount of sulforaphane (a type of isothiocyanate) that reduces the risk of cancer by stimulating the body’s detoxifying enzymes.
According to the Department of Internal Medicine and Nutritional Sciences Program of the University of KentuckyTrusted Source, high fiber intakes lower the risk of stroke, coronary heart disease, hypertension, diabetes, obesity, and certain gastrointestinal diseases.
6. Ginger Lemon Tea
According to sources, drinking ginger lemon tea reduces the risk of Alzheimer’s, diabetes and some cancers. It also helps in maintaining healthier teeth and gums. Green tea, ginger lemon tea, and chamomile tea, etc. are a rich source of antioxidants called flavonoids. They help reduce the risk of asthma, cancer, stroke, and other heart diseases corralling cell-damaging free radicals and metallic ions. No matter which tea you choose, make sure to drink freshly brewed tea only!
7. Dark Chocolate
Dark chocolate is loaded with magnesium and is one of the most powerful sources of antioxidants. The main ingredient of dark chocolate is cocoa. It is a rich source of flavanols that help in reducing the risk of heart diseases. They also support the production of nitric oxide (NO) in the endolethium (the inner cell lining of blood vessels) that help to relax the blood vessels and improve blood flow, thereby lowering blood pressure. According to a nutrition study, Flavanols in chocolate can increase insulin sensitivity in a short time period. In the long run, it can reduce the risk of diabetes.
So the next time you want to change your whole diet, switch up your salad or try something new, consider stocking up on the best “superfoods” for your body.
There is no doubt abandoning junk and eating healthy will help you get from fat to fit but it’ll not happen overnight. To speed up your weight loss journey, you must exercise regularly. At SIX, we provide you with the most optimal workout and our trainers guide you through proper techniques and forms. They’ll be here training you each step of the way, keeping you accountable to workouts and giving you that dose of encouragement when you need it most.
Call us today to schedule your first workout at 949.431.6336