Good nutrition is the key to good mental and physical health. I have a number of staples in my diet providing me with great energy throughout the day, building and repairing my muscles after exercise and which have a positive effect on my immune system. Below are a few superfoods I wouldn’t fancy going without.
An extremely nutritious food, I literally add avocado to everything and could talk about the health benefits for hours. Containing 20 different vitamins and minerals, including more potassium than bananas and heart healthy monounsaturated fatty acids, its a food that satisfies my hunger and provides so much energy to burn. Start eating it today!
One of my favorite snacks for sure. A great on the go choice again high in monounsaturated fats, packed with plenty of protein. Linked to a lower risk for heart disease this nut is a real winner. Snack on them, add them to pastas, salads and porridge, if you like your heart, go nuts.
• Bananas & Blueberries
I eat a number of fruits, too many to mention so i’ve picked a couple of favorites. Packed with potassium the banana is rated highly and rightly so. Its a convenient fruit packed with a unique mix of vitamins, minerals, and low glycemic carbohydrates making it a favorite for endurance athletes.
Containing a broad range of antioxidants blueberries are another fruit that makes my list. A food that combats aging and boasts the brain, berries are so nutritious and rich in polyphenols, they can extend your life for sure.
• Olive Oil
The health benefits of olive oil are unrivaled. Loaded with antioxidants and healthy fats, olive oil reduces the risk of many diseases such as cancer, strokes and type 2 diabetes. Ever wondered why they look so good in the Mediterranean?
• Oily fish
Hard to beat when it comes to a good source of protein and good fats. My favorite is Salmon, Tuna and Sardines, full of omega 3 and vitamin D, an excellent healthy choice to keep you lean and mean. There are so many benefits to this superfood, try and eat at least 2 portions a week.
• Peanut butter
Breakfast wouldn’t be quite right without peanut butter, preferably the organic kind. Try not to overdo it, I go with 2 spoon fulls added to wholemeal toast or porridge. Packed with protein, good fats and calories to burn, often combined with jam this is certainly part of my ironman breakfast.
• Wholemeal bread & Pasta
I was a serial white bread eater, nothing quite like a loaf of tiger bread until I was introduced to the wholemeal kind. Bread is a staple part of a healthy eating pattern, low in fat, a great source of fiber, full of great complex carbohydrates, proteins, vitamins and minerals, its an absolute must. Add to your diet today and ensure your body runs like a well oiled machine.
I’m trying to think of a day I went without pasta, i’m struggling. Pasta comes in all shapes and sizes and is an amazing source of complex carbohydrates. Carbs like pasta provide glucose, the crucial fuel for your brain and muscles, iron, several B vitamins, fiber and combined with vegetables and lean meats, you simply cannot go wrong.
• Red Pepper
I’m a big fan of the red pepper, an amazing source of vitamin C, containing twice as much vitamin C as an orange. Its a powerful antioxidant that helps clear your body of free radicals and keeps your skin and blood vessels healthy and strong. A great food for muscle recovery I often combine with avocado.
It’s anti-inflammatory and antiviral properties get this food on my list. Containing many great nutrients including naturally occurring zinc, magnesium, vitamin B6 and vitamin C, keep your immune system strong and add this small, slightly smelly food to your diet today.
A dietary mainstay and a fantastic source of high quality protein, iron, vitamins and minerals, and with options galore you can have a lot of fun with eggs. Also don’t panic about blood cholesterol and heart disease, the cholesterol in food and eggs is not the culprit, saturated fat is, so enjoy.