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10 Best Superfoods to Boost Your Workout

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    10 Best Superfoods to Boost Your Workout

    ISSA blog
    What foods do you consume and what physical activity do you perform? The way you eat and exercise influences your quality of life. One of the most beneficial influences includes incorporating superfoods into your diet.

    Superfoods are foods that are more nutrient-dense than others. They help the body function more efficiently. Superfoods are known to help prevent disease and sickness due to their micronutrient makeup. These foods supply the body with*vitamins, minerals, antioxidants, and healthy fats.

    Colorful vegetables, fruits, nuts, fish, dairy, grains, and oils are great superfoods. Consistent exercise and consumption of superfoods will boost recovery and performance. We’ve rounded up 10 of the best superfoods to help boost your workouts and ways you can incorporate them into your diet.

    #1 Kale

    Implementing*leafy green vegetables*into your diet is important to achieving optimal health. Kale is low in calories, high in fiber, and packed with nutrients. It even reduces the risk of obesity, heart disease, and hypertension.

    Kale is packed with vitamins such as vitamins A, C, K, manganese, potassium, folate, and copper. In addition to the vitamin content, kale contains a high number of antioxidants. These antioxidants help protect the body's cells from free radicals, which cause damage to the body's cells.

    Vitamin C contains an ample amount of antioxidants. Because of this, kale is great for the immune system. It helps with muscle recovery and fights off infection in the body.

    #2 Spinach

    *Spinach is packed with nutrients:

    Vitamins K, A, B2, B6, B1, E, C

    Manganese

    Folate*

    Calcium

    Phosphorus

    This superfood supplies the body with large amounts of zinc and fiber. Phytonutrients and carotenoids found in spinach also help detoxify the body. Releasing toxins helps prevent metabolic syndrome and other forms of damage to the body.

    Inflammation levels lower after consuming this powerful antioxidant makeup. This leads to less muscle soreness and more muscle recovery.

    Spinach is a great defense against anemia, a lack of red blood cells caused by an iron deficiency. The body naturally creates a protein in the blood called hemoglobin. Without hemoglobin, red blood cells do not have their natural red color and cannot transport oxygen throughout the body. This can cause damage to organs and interfere with the function of the body.*

    #3 Blueberries

    Blueberries are a fruit low in calories but high antioxidants. They can help improve cholesterol, blood pressure, and protect against many diseases. Among all fruits and berries, blueberries are known to be one of the best.

    They contain high amounts of fiber, vitamins C and K, and manganese. This makes it a popular superfood. Along with the vitamin and antioxidant makeup, blueberries also contain carbohydrates. Consuming a carbohydrate like blueberries helps improve blood sugar levels.

    Many fruit extracts have been shown to lower*cancer cells*in the body, lower bad cholesterol, and improve brain function. Antioxidants help brain function and memory by lowering*oxidative stress*levels.*

    Consuming blueberries as part of a healthy diet can help with not only overall weight loss, but fat loss too. Muscle tissue relies on antioxidants to reduce muscle damage, which leads to greater fat loss.

    #4 Cranberries

    By now you understand how much superfoods influence your immune system. Cranberries provide the same benefits, but also have a huge influence on digestive health.

    They are even higher in antioxidants than many other fruits and lower in sugar. The high fiber content in cranberries helps to improve digestion.*Gut health*is important to muscle recovery and nutrient absorption after a workout. It helps you maintain bowel movements and satiety throughout the day.*

    Try adding cranberries to smoothies or protein shakes. You can implement whey protein powder or a superfood powder to help boost your workout.

    #5 Eggs

    Looking for a superfood high in vitamins and protein? Eggs are considered a lean protein source as well as a healthy fat. Protein is essential for muscle growth and recovery after a workout.*Consuming foods that contain essential amino acids over a protein shake*is better for digestion and increases athletic performance.

    Eggs contain:

    Selenium

    Vitamins A, D, E, K, B6, B12

    Zinc

    Iron

    Copper

    The egg white holds most of the protein, while the yolk contains most of the fat. The yolk is high in calories but provides most of the vitamins and minerals including lecithin. This nutrient is essential for the health of cells in the body.*

    #6 Almonds

    Healthy fats, protein, and fiber are essential to boosting workout levels. Almonds provide all of these in great amounts. They also contain vitamin E, manganese, magnesium, copper, and phosphorus.

    Vitamin E helps protect the body from disease and oxidative stress. Magnesium helps regulate blood pressure and blood sugar. All in all, almonds can help with type 2 diabetes and can be a great way to help you lose weight.

    #7 Garlic

    This superfood is often overlooked as it is mainly used as an ingredient rather than eating it by itself. But garlic is a powerful food that helps rid the body of toxins through its digestive properties. It increases immune function, protecting the body against sicknesses and diseases. The antibacterial properties it contains help fight off infections throughout the body.*

    #8 Ginger

    Muscle soreness caused by exercise can be reduced by consuming ginger. Consuming ginger as part of your post-workout nutrition can help the recovery processes. It will also increase muscle strength.

    Check out*how ginger helps with exercise recovery.

    #9 Tumeric

    This powerful antioxidant is crucial for endurance athletes and athletic performance. It helps remove free radicals in the body, reduce muscle soreness after a workout, and reduce inflammation levels.*

    Curcumin is the main nutrient found in turmeric. It has the greatest influence on inflammation levels right after your workout. The inflammation process is a naturally occurring process after a workout, but*overtraining*sometimes occurs and turmeric helps lower the side effects.*

    #10 Salmon*

    Lastly, salmon is an essential protein and healthy fat that helps boost your workouts. The fat content and essential amino acid content make it a lean protein crucial for increasing muscle mass. It is rich in omega-3 fatty acids, high in potassium, and a*weight loss friendly*food. Salmon assists in repairing damaged muscle tissue. While it also provides those essential fatty acids and potassium for heart and joint health.*

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    This was my first time using turmeric. I had a friend who is a big health nut and highly recommended that I get this. I didn't have the desire to cook with it so she suggested getting it in capsule form. She also said to make sure it had curcumin, which is why I chose this product when shopping. What I can tell you that it did for me though is it reduced my wrist discomfort and helped with muscle fatigue the day after a workout.

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    Quote Originally Posted by Barclay Gill View Post
    This was my first time using turmeric. I had a friend who is a big health nut and highly recommended that I get this. I didn't have the desire to cook with it so she suggested getting it in capsule form. She also said to make sure it had curcumin, which is why I chose this product when shopping. What I can tell you that it did for me though is it reduced my wrist discomfort and helped with muscle fatigue the day after a workout.
    I'd guess that's because of the inflammation benefits

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    I wish I wasn’t allergic to fish. I once was able to eat it years ago and I love the taste. God punished me.

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    Quote Originally Posted by XOTG85 View Post
    I wish I wasn’t allergic to fish. I once was able to eat it years ago and I love the taste. God punished me.
    I've been on a crazy sea food kick up until this past week. Love all of it

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