10 of the healthiest foods

10 of the healthiest foods

To feel and look your best you need foods that are crammed with nutrients as well as protein, helping you power through workouts and life. 

Here are 10 foods to fast-track you to a super-healthy body:

1.      TURKEY BREAST

High in protein but low in fat, turkey meat contains all the B vitamins you need to convert food into energy for those workouts. With iron, zinc, potassium and phosphorus also thrown in, this low-GI meat helps optimise your nutrient levels while keeping your insulin levels steady.

2.      LEAN BEEF

Undoubtedly one of the best muscle building foods, beef is a rich protein choice, with 39 grams per 6oz, and plenty of B vitamins and minerals. It is particularly enticing in the colder weather, with nourishing recipes such as ginger beef, chard and sweet potato stew. Choose organic, grass-fed beef for the most anti-inflammatory, heart-protective omega-3 fatty acids.

3.      BLACK BEANS

Not just for vegetarians, black beans are full of protein and insoluble fibre that helps keep everything working nicely. A happy bean – they also feed the good bacteria in your gut that make serotonin, the feel-good chemical.

4.      LENTILS

These tiny red pulses are a staple of the heart-healthy Mediterranean diet where lower rates of heart disease and stroke are continually recorded. Rich in insoluble fibre and high in protein (without the saturated fat of meat), their price also makes them great for your wallet!

5.      OATS

Naturally gluten-free, oats have a special soluble fibre which binds itself to cholesterol and slows down the absorption of carbohydrates into the bloodstream. Being rich in magnesium, oats also help reduce your risk of developing type 2 diabetes, heart attacks and strokes.

6.      KALE

One of the most super of superfoods, one serving of kale gives you 134% of your vitamin C requirements and a generous dose of vitamin A. It’s also one of the best plant sources of calcium, great if you don’t eat dairy.

7.      WALNUTS

All nuts are good for you, but walnuts contain the highest levels of heart-healthy omega-3 acids. One Spanish study found they were as effective as olive oil at reducing inflammation and oxidation in your arteries after eating a fatty meal. Eat around eight a day for optimum benefits.

8.      AVOCADOS

Full of heart-healthy mono-unsaturated fats, avocados help reduce blood pressure and assist your body in absorbing the nutrients from other foods. Few foods are so crammed with nutrients and phytochemicals, especially when you consider how great they taste! Try spreading it on toast instead of butter or make some avocado pesto.

9.      SWISS CHARD

Love it or hate it, you can’t deny the astounding vitamin levels of this leafy green. Just half a cup of cooked chard provides all your daily vitamin A requirements, essential for healthy eyes and skin.

10.    GARLIC

One of the oldest plants in the world, garlic contains allicin, which gives us anti-fungal, anti-vital, anti-bacterial and anti-oxidant properties, all in one pungent dose. It can help prevent serious diseases such as cancer, and is also the perfect antidote to the common cold – a great reason to up your intake now!

 


The Author

Kath Webb

Kath is a contributing writer for PayasUgym. Football, running, weight training, yoga and walking are her forte, along with cooking tasty, nutritious food - with a regular batch of cake chucked in.

Comments

Helen P.
1 December 2017

Helen P.

I love lean beef and we often have beef noodle stirfry in the colder months, with a warming ginger and chilli sauce.

Charlie M.
22 November 2017

Charlie M.

I love swiss chard, but it is really hard to find in the UK supermarkets. Visited a friend who grew the stuff and it was delicious - quick steam or a light stir fry and then a complete blast of taste and vitamins. I wish I had a garden!

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