You’ve probably heard that eating healthy is the best way to keep your body healthy. But what does “eating healthy” actually mean? It’s important to have a balanced diet with lots of fruits and vegetables, but if you’re looking for an extra boost of nutrients, there are five super foods that can help you get there.
Avocado: Heart-healthy fats and fiber, Vitamin K, E, C and B6
Avocados are a great source of heart-healthy fats and fiber, as well as a good source of vitamins K, E, C and B6. They’re also high in potassium and folate. The fat content in avocados can reduce your risk of heart disease by lowering blood pressure levels. According to one study published in the Journal of Nutrition, eating half an avocado per day can lower LDL cholesterol (bad) by 10%.
Flaxseeds: Fiber, Omega-3 fatty acids
Omega-3 fatty acids are a good source of essential fats that your body needs to maintain health and balance. These fatty acids have been shown to have positive effects on your heart, brain, skin and hair.
- Flaxseeds are rich in omega-3 fatty acids.
- Omega-3s are also known for their anti-inflammatory properties and may help reduce the risk of developing chronic diseases such as cardiovascular disease, cancer or arthritis.
- If you’re looking for an easy way to get more omega 3s into your diet without having to eat fish every day (or even every week), adding flaxseed oil or ground flaxseeds will help boost these levels naturally — plus they’re low in calories so you can enjoy more of them!
Blueberries: Antioxidant flavonoids and fiber
Blueberries are a good source of antioxidants, and although it’s not clear whether these compounds actually prevent disease, they are thought to help protect the body from free radicals. Free radicals are molecules that can damage cells in your body and cause illness. Antioxidants help prevent this damage by neutralizing the effect of free radicals on cellular DNA and cell membranes. Blueberries also contain high amounts of fiber, which helps lower cholesterol and reduce your risk for heart disease.
Walnuts: Omega-3 fatty acids, protein and fiber
- Omega-3 fatty acids. These polyunsaturated fats are important for brain and heart health and help boost mood, according to the National Institutes of Health (NIH). Most people get too much omega-6 fatty acids from processed foods such as potato chips, but not enough omega-3s from natural sources like walnuts.
- Protein. Because they’re high in protein and fiber, walnuts fill you up with fewer calories than other nuts do—and that means you’ll be less likely to overeat them! Plus, they contain antioxidants that may help prevent cancer by decreasing levels of harmful chemicals that cause cancer cells to grow out of control.
- Fiber: Walnuts are an excellent source of fiber—about two grams per ounce—which helps lower cholesterol levels and keep your digestive system running smoothly.* Antioxidants: Walnut extract has been shown to boost blood flow throughout the body (including your brain), improve memory function in older adults who were experiencing age-related cognitive decline, increase energy production within cells throughout the body (including muscle cells) while also reducing oxidative damage caused by free radicals (unstable molecules formed during normal cell activity).
Dark Chocolate (at least 70% cacao): Antioxidants galore
Dark chocolate is an excellent choice for increasing your intake of antioxidants. A study conducted by the American Journal of Clinical Nutrition found that people who consume high levels of antioxidants have a lower risk of developing heart disease, cancer and other diseases. This is because these powerful chemicals can reduce the level of oxidative stress in the body—the damage to cells caused by free radicals. Dark chocolate also has plenty of magnesium and fiber, which help keep bones strong and manage weight respectively.
These foods are great additions to your diet. They can help you feel more energized and healthy, as well as reduce your risk of heart disease. Adding some of these superfoods into your daily routine will help make sure you get some of the nutrients needed for overall good health and can make you feel more energized during your triathlon journey.
Looking for more tips on fueling your body for triathlon training? Contact me today to set up a free coaching consultation!
Train Right, Tri Right!
Coach MJ
