Are you getting enough nutrients?
We often hear about foods with amazing health benefits,
these amazing nutritional powerhouses which can help you to kick-start your day, boost energy, help prevent chronic disease, improve eyesight and even help you get-and stay-slim?
The term ‘Superfood’ seems to appear in every health magazine, article and blog post these days, often causing controversy and debate between health/fitness professionals and superfood advocates based on the claimed astounding health benefits of these miraculous foods.
Now whether you believe in superfoods or not is kind of irrelevant as there is one thing that there is no denying….What is that I hear you say?
That friends, is the simple fact that there are still too many people not getting enough nutrients through their daily intake of food with an astounding 3 million people in the UK alone estimated to be suffering from malnutrition (1).
So what can you do to ensure you’re getting enough nutrients?
Well this is easier than you may think, like I said earlier, whether you believe in superfoods or not doesn’t really matter. What truly matters is that through the simple act of incorporating certain foods within a healthy balanced diet (2) then the nutrient intake from them will be beneficial for processes within the body, and through nourishing your body you will see and feel benefits.
I have rounded up a list of my top 4 favourite foods to incorporate in a healthy balanced diet and included the benefits of these below:
Avocado
Avocado is a great source of oleic acid (a healthy fatty acid), which research has shown both reduces low-density lipoprotein whilst at the same time increasing high-density lipoprotein.
Avocados also contain a rich variety of nutrients including:
- Vitamin E, for preventing cholesterol oxidation.
- Folate, for reducing dangerous homocysteine levels in the blood.
- Potassium, for regulating blood pressure.
- Phytosterols, for reducing cholesterol absorption (3).
- Dietary fibre, to control blood sugar levels.
Black Beans
Black Beans are a great source of protein, fibre and anti-oxidants. Being a great meat substitute they pack an amazing 15g of protein per cup and about 12g of fibre, the fibre content allowing for slower digestion leading to feeling fuller for longer.
Black Beans also contain:
- Iron, an essential element for blood production and part of the haemoglobin molecule which assists with carrying oxygen from the lungs to the tissues.
- Magnesium, needed for more than biochemical reactions in the body supporting healthy immune systems and heart.
- Vitamin B6, to help make anti-bodies, produce haemoglobin, support nerve function and regulate blood glucose levels.
Salmon
With an amazing protein and amino acid profile along with high levels of omega 3 fats (EPA,DHA), Salmon has been found to help increase cardiovascular health (4)
Salmon is also a fantastic source of:
- Amino acids, these serve a large number of functions in the body, acting as key components in structure, hormones, transport, blood clotting and immunity.
- Selenium, An essential trace mineral which works with Vitamin E as an antioxidant.
- Vitamin B12, helps to make DNA and helps to keep nerve and blood cells healthy.
Almonds
Almonds are packed with vitamins, minerals, protein and fibre. A handful, which is approximately one ounce, contains one-eighth of our necessary daily protein, 100 grams have around 20 grams of protein and approximately 48 grams of fat, primarily monounsaturated like olive oil and avocados and because they are so high in both protein and healthy fats, whilst being relatively low in carbohydrates, they are highly unlikely to stimulate excessive insulin when eaten on their own.
Almonds are also an amazing source of:
- Vitamin E, important for the lungs and red blood cells, is a potent antioxidant and helps to maintain cell structure by protecting cell membranes.
- Copper, essential for brain development during foetal and post-natal growth, and maintenance of brain health throughout life, efficient communication between nerves and wound healing (5)
© MTA fitness coaching ǀ Andy Merrick ǀ February 2015
