Now, personally I’m not into telling people that some foods are ‘magic’ or can cure you of certain conditions and all that. However, there are some foods which are packed full of vitamins & minerals and also taste delicious.
So I thought a good old top ten list would help point us in the right direction when it comes to food selection. Maybe you can think of some more to add to this list in the comments section below? Anyway, here are some of my favourites!
Top 10 Foods for Fitness #1: Blueberries
It had to be blueberries didn’t it, what list would be complete without these!
Blueberries are low in calories, yet high in nutrients they are a great choice throughout the year and especially when calories can get tighter when dieting.
A good source of antioxidants and vitamin K in addition to providing vitamin C, fibre and manganese …the blueberry packs quite the nutritional punch, plus they taste great.
Top 10 Foods for Fitness #2: Sweet Potato
If you’ve been in the fitness world for long, there’s no doubt you’ve seen some sweet potato fries!
These things taste great and look appetising too, plus they’re a great source of carbohydrates and certain nutrients including:Vitamin A (from beta carotene)
- Vitamin C, B1, B2 & B6
Not a bad spud indeed!
Top 10 Foods for Fitness #3: Broccoli
Love it or hate it broccoli has a lot of nutrients packed into it.
Broccoli can be eaten raw, boiled, cooked and many other ways to suit your preference so if you don’t like it one way perhaps try it another way. With it being such a great food it’s worth experimenting it if you don’t eat it because of the texture/taste.
Dietary fibre, pantothenic acid, vitamin K, C, B6, vitamin E, zinc, calcium, chromium and many more nutrients exist are in broccoli.
Top 10 Foods for Fitness #4: Kale
One of my favourites year round, this beauty is high in many nutrients and you can cook it a few different ways.
My personal favourite is to put the Kale on a baking tray, cook for around 15 minutes in the oven on high (180 degrees) and sprinkle on some salt plus a bit of paprika…give it a whirl!
Upon inspection as well, it’s been noted by many that Kale is in fact one of the most nutritionally dense foods on earth, loaded with vitamins and minerals yet extremely low in calories making it a food you can throw into a stir fry or add to a meal without particularly worrying about the extra calories.
Top 10 Foods for Fitness #5: Pink Grapefruit
A super tasty fruit that I love to have in the morning, fresh and crisp the pink grapefruit can be a great addition to a diet and a great way to start your day.
I like to cut it in half and then chop each half into 4, making it a lot easier to eat!
Pink grapefruit contains:
- Lycopene (anti-oxidant)
- Vitamin C
Top 10 Foods for Fitness #6: Dark Chocolate
It’s pretty safe to say that chocolate is one of the world’s favourite foods and available in many different variations and sizes. We use it to flavour other products.
So, although there are various forms of chocolate that we can buy with a lot of added sugar, milk and so on here we will focus on the dark chocolate that you can buy which doesn’t have a huge amount of additional ingredients.
For some it’s quite strong, so breaking it up and having on another food (such as yoghurt with fruit) may help!
A typical bar (100g) of dark chocolate which is 70-85% cocoa is particularly rich in:
…not bad right? That’s in addition to the other potential health benefits, so a few cubes/squares now and then may really prove to have some benefit for you!
Top 10 Foods for Fitness #7: Avocado
Potassium, mono-unsaturated fatty acids, fibre, folate, Vitamin K - these are some of the nutrients found in avocado.
Avocado is easy to eat and can be added to salads and other dishes without a fuss, a great food to have in the fridge ready for a few meals during the week, certainly worth a go if you haven’t had it before or in a while.
Top 10 Foods for Fitness #8: Nuts
Although there are many different types of nuts, generally speaking they are usually a good source of various vitamins and minerals. They should not be ‘over eaten’ however, due to their high calorie content which comes mainly from the fats within them.
- Almonds - good source of calcium and vitamin E
- Brazil Nuts - good source of selenium
- Cashews - contain iron and zinc
- Pistachios - rich in Vitamin B6
Top 10 Foods for Fitness #9: Beans & Legumes
Beans and legumes are great, a food that contains a good mix of protein, carbohydrates and fibre in addition to many different vitamins and minerals.
Although there are many different types, some to check out and see which you can incorporate into your diet may include:
- Black beans
- Kidney beans
Top 10 Foods for Fitness #10: Oats
A great carbohydrate source and fibre source (specifically beta-glucan) plus oats contains vitamins and minerals that contribute to our health including manganese, selenium, phosphorus, magnesium and zinc.
Many people see good old oats as an ideal morning food. Especially when used to make porridge or protein oats a.k.a. proats, to start the day well and provide a sustained energy source.
One of my favourites recently has been making a high protein oat and berry mixture.
In a bowl I mix oats with:
- Coconut milk
- Mixed berries
- Chocolate protein powder
- A few nuts
…then I bake in the oven for 15 minutes or so until the mixture is ready (you can bake for more or less to suit your preference)…and that’s it!
Super simple, easy and tasty….plus you can make batches of it to eat later on.
So there we have it, a good bunch of quality foods that you can try out or re-introduce into your diet if you don’t already!
Got any more? Let us know you favourite nutrient packed foods!