Revving up your diet means including the best foods to the menu. The best foods are those that pack so much of so many nutrients in relation to their calorie content. In other words, these foods give you enough nutrients without filling you up with too much calories. And since I have been on this weight loss and workout journey, I have been looking for foods that will fill me up after a long session on my awesome home treadmill, cause running on it makes me super hungry! Well, here are the foods that I’ve found meet this criteria so far:
Fish is generally nutritious, but some types are more nutritious than others. Salmon is probably the perfect example. Among fishes, salmon has the most omega-3 fatty acids. Omega-3 has been hailed as one of the best types of fat. It fights bad fat and lowers the risk of heart disease. On top of that, salmon is rich in protein, B vitamins, potassium, selenium, and magnesium. Eating fatty fish, like salmon, mackerel, herring, tuna, or sardines, once or twice a week gives you a good dose of omega-3.
Kale is probably the king of all green leafy vegetables. It is a superfood that is rich in vitamins, minerals, antioxidants, and fiber. One hundred grams of kale has twice the daily needed amount of Vitamin C, thrice the daily needed amount of Vitamin A, and ten times the daily needed amount of Vitamin K. It is a good source of B6, calcium, potassium, magnesium, and manganese. Kale also contains a lot of bioactive compounds like isothiocyanates and indole-3-carbinol. According to research, these substances help fight cancer in animals.
Did you know that the seaweed contains more nutrients than vegetables? And did you know there are thousands of different types of seaweed? Seaweed is rich in minerals, such as calcium, iron, and magnesium. It is also rich in bioactive compounds, like carotenoids, phycocyanins, and antioxidants. Seaweed is also rich in iodine, which is necessary for proper thyroid functioning.
Different types of shellfish are incredibly nutritious. Clams, for instance, are a great source of vitamin B12. Did you know that 100 grams of clams can supply 16 times the amount of B12 you need in a day? Aside from that, they are also rich in other B vitamins as well as vitamin C, iron, and potassium.
Then you have oysters, which are a very good source of iron. A hundred grams yield 6 times the daily requirement for iron and twice the daily requirement for copper. That’s on top of oysters being rich in B12 and vitamin D.
These are the best fruits you can help yourself to. Like most fruits, they contain vitamins and minerals, but that’s not where blueberries are best at. The best thing about them is their antioxidant content. Anthocyanins and phytochemicals make blueberries a superfood. These antioxidants are known to keep the brain healthy and protect adult brains from cognitive decline. Blueberries also lower blood pressure and keep bad cholesterol at bay. Another important thing that antioxidants in blueberries do is they fight cancer.
6. Egg Yolks
You might have read that egg yolks are bad because of their cholesterol content. That’s all myth, unsupported by research. What recent research says is that you shouldn’t worry about cholesterol in eggs, because it doesn’t necessarily raise your blood cholesterol levels. Moreover, skipping on egg yolks means skipping on a lot of nutrients in them. Each yolk is high in B vitamins, antioxidants (lutein and zeaxanthine), choline, and protein. Take note that lutein and zeaxanthine are antioxidants that keep your eyes healthy and prevent macular degeneration. Choline is a nutrient necessary for proper brain functioning.
7. Dark Chocolate
Not all chocolates are created the same. If you must bite a piece of chocolate, bite dark chocolate. One of the best things about dark chocolate is the amount of antioxidants it has. It contains more antioxidants than blueberries. These antioxidants are the ones responsible for regulating blood pressure, keeping bad cholesterol at bay, and improving brain function. Aside from antioxidants, dark chocolate is also rich in iron, copper, manganese, and magnesium.
These are just the top ones that I have tried so far, but I have read about others. So, keep looking for more on your own as well!