Superfood Masterclass: 60+ Best Foods For Health, Longevity, Better Training & More Wellness | Felix Harder | Skillshare

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Superfood Masterclass: 60+ Best Foods For Health, Longevity, Better Training & More Wellness

teacher avatar Felix Harder, Fitness Coach & Amazon Best-Selling Author

Watch this class and thousands more

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Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Watch this class and thousands more

Get unlimited access to every class
Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Lessons in This Class

104 Lessons (3h 6m)
    • 1. Introduction

    • 2. What you will learn

    • 3. Superfoods introduction

    • 4. The basics of healthy eating

    • 5. The true food pyramid

    • 6. Calories & Bodyweight

    • 7. The twinkie meal plan

    • 8. How many calories do you need

    • 9. How To Calculate Your Calorie Intake (TDEE)

    • 10. Healthy bodyweight ranges

    • 11. Food Composition Introduction

    • 12. Protein Composition

    • 13. Carb Composition

    • 14. Fat Composition

    • 15. Food composition recommendations

    • 16. Macronutruents Introduction

    • 17. Protein Needs for overall Health

    • 18. How many carbs should you eat

    • 19. Macronutrients recommendation

    • 20. Nutrient TIming introduction

    • 21. Nutrient timing facts

    • 22. Nutrient timing recommendations

    • 23. Supplements

    • 24. The benefits of Vegetables

    • 25. Artichokes

    • 26. Lettuce

    • 27. Broccoli

    • 28. Brussels Sprouts

    • 29. Carrots

    • 30. Cauliflower

    • 31. Mushrooms

    • 32. Onions

    • 33. Peppers

    • 34. Spinach

    • 35. Sweet Potatoes

    • 36. Tomatoes

    • 37. The benefits of grains

    • 38. Oats

    • 39. Quinoa

    • 40. Brown rice

    • 41. The benefits of beans & legumes

    • 42. Beans

    • 43. Chickpeas

    • 44. Lentils

    • 45. Peas

    • 46. The benefits of fruits

    • 47. Apples

    • 48. Apricots

    • 49. Avocados

    • 50. Bananas

    • 51. Cherries

    • 52. Dates

    • 53. Figs

    • 54. Grapefruits

    • 55. Grapes

    • 56. Lemons

    • 57. Oranges

    • 58. Papayas

    • 59. Pineapples

    • 60. The benefits of berries

    • 61. Blueberries

    • 62. Cranberries

    • 63. Raspberries

    • 64. Strawberries

    • 65. The benefits of nuts & seeds

    • 66. Almonds

    • 67. Brazil nuts

    • 68. Cashews

    • 69. Coconuts

    • 70. Hazelnuts

    • 71. Macadamia

    • 72. Peanuts

    • 73. Pecans

    • 74. Pumpkin Seeds

    • 75. Sunflower Seeds

    • 76. Walnuts

    • 77. The benefits of meat, poultry & eggs

    • 78. Eggs

    • 79. Free range poultry

    • 80. Grass fed beef

    • 81. Lamb

    • 82. Liver

    • 83. The benefits of fish & Seafood

    • 84. Clams

    • 85. Lobster

    • 86. Salmon

    • 87. Shrimp

    • 88. Tuna

    • 89. Dark Chocolate

    • 90. Olives & Olive Oil

    • 91. Cancer fighting foods

    • 92. Foods For More Energy

    • 93. Foods For Good Skin & hair

    • 94. Foods For healthy bones & ligaments

    • 95. Foods to prevent Heart Disease

    • 96. Foods for faster muscle gains

    • 97. Foods to fight Stress & Depression

    • 98. Foods to boost testoerone

    • 99. Metabolism boosting foods

    • 100. Should men and women eat differently?

    • 101. Foods for a high calcium meal plan

    • 102. Foods for a high fat meal plan

    • 103. Foods for a high fiber meal plan

    • 104. Foods for a high protein meal plan

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About This Class

Want Learn What To Eat For Better Health & More Energy?

Then this is the right course for you!

Hi, I'm Felix Harder health coach and amazon best selling author. This course is designed for anyone who wants to get the most out of their meal plan through Superfoods that are proven to increase your health and well being while also promoting a longer life. 

This course is not some random fad that requires drastic changes in your daily routine and lifestyle. Instead I will take you through each of the steps involved in setting up and following through with your meal plan.  

What You Will Learn:

  • What To Eat To Boost Your Metabolism
  • What To Eat For Faster Muscle Growth
  • What To Eat To Prevent Cancer
  • What To Eat For Healthy Bones & Ligaments
  • What To Eat To Decrease Stress & Depression
  • What To Eat For Better Memory & Focus
  • What To Eat To Naturally Boost Testosterone 

Learn about proper superfoods meal planning, healthy eating and a healthy lifestyle. Better meal planning and healthy cooking will help with building muscle and overall well being.

Meet Your Teacher

Teacher Profile Image

Felix Harder

Fitness Coach & Amazon Best-Selling Author



I’m a state certified nutritionist and fitness coach. Over the years I've worked with 20,000 students from all over the world.

My expertise includes science-based health & fitness advice in the following areas:

- Fat Loss
- Muscle Growth
- Meal Planning
- Gym Workouts
- Healthy Living
- Bodybuilding

Fitness doesn't have to be difficult!

What you need are the right workouts and a few simple - but crucial - tips on the right exercises, technique and nutrition. That's what I teach in my courses, on my blog and in my books.

Want To Reach Out?

Send me an email to

See full profile

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1. Introduction: Do you want to learn exactly what foods to eat for weight loss, or what foods to eat to boost your health, prevent cancer and reduce stress. Then this course is right for you. Hi, I'm feeling starter. Fitness and dieting. Coach and EMS on missing author Today I want to show you how the right foods can literally change your life. Besides the health goals I already talked about, we will look at foods that can boost your metabolism, lead to faster muscle growth and sure healthy bones and ligaments, increased memory and focus or, naturally, boost to stops room. Now, I know that the term superfoods is thrown around a lot nowadays, but this course is not some marketing hype that tries to sell you the latest Earth from the rainforests. Instead, we will look at the science behind the world's most healthiest foods and then help you find the right once for you these air foods that have been proven in scientific studies to deliver results. In my course, I will teach you everything you need to know about healthy nutrition and the rightful choices you will learn about the best heights of vegetables, fruits, grains, nuts, beans, Berries, meats and seafood. You also get a complete overview off each of the over 60 foods, their health benefits and how they fit into your diet. You will learn where they stand in regards to calories or cholesterol, what to look for when buying them and how to prepare each fruit correctly. All in all, the program includes over 100 lessons on super foods and nutrition. So if you want to feel more energized and live a longer and healthier life, this is the right one for you. I want to thank you for checking out my course, and if you like it so far, be sure to read the description for my details and which the preview clips. 2. What you will learn: hi and welcome to the course. In this introduction, I want to give you a short over you what you will learn throughout the program. The course is divided into five main parts. First, the introduction in which we are right now. In it, I will also show you why healthy fruits alone won't be enough and why you also need to know how to set up a healthy diet. That's what the second part focuses on. Here you will learn the most important principles of healthy eating. If we look at the studies available on dieting and nutrition, we can make out the most important factors of a good diet. The five most important ones, which I will present in this section are your calories food composition, micronutrients, meal timing and supplements. Section number three is all about the superfoods. I promised you. This part is huge and we will go over more than 60 foods for all the major food categories , like fruits, vegetables, grains, nuts, meats and more. You will learn about the benefits vitamins, minerals and much more of each fruit. I will also teach you what to look for when buying these foods. So you know exactly how to get the most for your money. Section four covers foods for specific health golds. Here we will talk about the right foods for weight loss, more energy, muscle gains or to boost testosterone. You will also learn how to effectively use your diet to lower the risk of cancer, heart disease or how to reduce stress and depression. We often underestimate the effect our diet has on not just our overall health, but on certain aspects like immunity and moot. So make sure you don't miss this part. And lastly, and Section five, I talk about the right foods for specific diets like high protein, high fiber, high calcium or high vitamin C diets. This is especially important if you have a diet that you want to follow but don't know which foods fit this site. As you can see, we have a lot to cover, so let's get started 3. Superfoods introduction: at the beginning of my courses. I always like to define certain terms or concepts for this course. This is especially important because one term gets thrown around a lot, even though most people have no clue what it means. Superfoods superfoods is a pretty big buzz words. Nowadays that means different things to different people. The idea of superfoods is based on the following concept. They're healthy foods, they're unhealthy ones. And then there are super healthy foods, or superfoods that will help you lose weight, cure all kinds of diseases and boost your immunity in no time. Now, even though I wish this were true, it's not how superfoods or any kind of food works. Not only is it difficult to say what food will do to your individual body, because we all have different diets and therefore nutrient needs, But it's also interesting that every year there seems to be a new training superfood. This could be the latest rare fruit from the Amazon, or some seed that was just discovered. People that promote these kind of foods are more marketing than dieting experts and rely on hype rather than science. So my approach to this chorus was different. The truth is that nutrition is very complex and different for everyone. There are, however, certain truths and benefits to certain foods that have been proven over and over again. This is what I will present you in this course. We will talk about the basics of healthy eating, and then we will go over the most common food categories here. I will present you with the best possible options. You can choose to really get the most out of your diet not through overhyped fats but with a balance died that is built according to your needs. This course will help you look beyond the hype and give you a complete picture of the different types of foods and what they're good for This knowledge will help you avoid all the false gurus and fats other and save you a lot of money and energy in the long run. 4. The basics of healthy eating: In my opinion, any course on healthy foods needs to start with a short introduction to a healthy dieting. Why? Because without a balanced overall diet, no superfood will save you. Even though different foods come with different nutritional characteristics, your long term health will be defined by your overall diet rather than individual aspect of it. So to get the most out of the foods that you will get to know later in the course, you want to include them in a balanced and healthy diet. What does such a diet look like? I will not present you with the five most important principles of healthy eating and what I call the real nutrition pyramid. This is something different from the food pyramid you know from school, and it's the most straightforward way of teaching healthy eating to beginners. So the following lessons will get you through the process of setting up a healthy diet. If you want to learn more about this process, be sure to check out my healthy eating master class that teaches all of this and more detail 5. The true food pyramid: using the principles from the last lesson. So calorie balance, food composition, macronutrients amounts, meal timing and supplements. We can build a pyramid to visualize their impact on your house. No, I'm sure you're already familiar with the concept of nutrition pyramids or dia pyramids. Usually they tell you which foods to focus on in which to limit. This is not such a pyramid, even though we will look into specific foods later in the course. At this point, it's more about the underlying principles. Believe it or not, there is one factor, which is even more important than what you eat when it comes to your health. So let's have a look at the true health pyramid. As you can see, calorie balance is at the very bottom. What this means is that any diet that is designed for health purposes has to include the right calorie balance. In fact, your calorie balance is the most important variable in your diet and the base of the pyramid, which holds up the entire structure. Ignoring this aspect would be fatal because believe it or NRA, you can become overweight by only eating healthy foods. I will talk about the principle of the right calorie bounds in another lesson and more detail. But for now, just keep in mind that this is the most important aspect of your diet in the base of the pyramid. Without it, everything will collapse like a house of cards. Okay, the next important principle is your food composition. Like I said before, food composition deals with what kinds of foods are actually being consumed. Unlike calorie balance, which tells us on Lee how much food is being consumed, but not what kind of food. So remember food composition is what you eat and how it affects your health. Next up the pyramid and third and importance are macro nutrient amounts. So how much protein fat and carbs you consume? The reason they are important is because in order to ensure optimal health, you need a minimum intake off proteins and fats. So even if your daily calories are optimal and they come from healthy sources, not enough protein or not enough fed can become a big problem. Okay, at this point, we're already pretty high up the pyramid. This means that anything that comes after the 1st 3 factors of calorie balance, food composition and macro nutrient amounts will only have a minor impact on your diet. Success off course. This doesn't mean you should neglect the following factors, but make sure you have the 1st 3 in place before moving on. Also, if you lead a busy life and want to follow a diet that is as simple as possible and straightforward, then you want to make sure to focus only on the 1st 2 or 1st 3 aspect. These alone will account for 85 to 9% off dieting success and are enough to get your great results. One reason why many people give up on their diet goals is because they overcomplicate things, which leads to confusion. You don't have to follow a perfect diet to see improvements and health as long as you stick to the lower parts of the pyramid. OK, but what if you want to perfect your diet and 100% then you could also consider the last two aspects off the dieting pyramid, which are meal frequency and meal timing as one aspect and supplements as the last meal. Frequency and meal timing basically state how often and at what time of day you eat and supplements refer to anything that is not considered a normal or natural food. I will go over them in later parts of the course. But like I said before, they aren't nearly as important as many fitness schools make them out to be. Most of the supplements out there are pure hype, and only a handful will actually help you in the long run. 6. Calories & Bodyweight: now that we covered the general effects of calories and body weight on health. What conclusions can we draw from this for our diet plan? First of all, this means that the main objective of your diet should be to reach a healthy weight. I will tell you what exactly this means later in the course, but for now we can say that since our body weight is such an important factor in our health , the primary role of your diet should be body weight optimization. This means if you do nothing for your diet other than watching your weight and staying within the healthy weight range, you will still enjoy tremendous health benefits. I know it sounds unfair, but those folks we'd all kinds of junk food at irregular times can still be fairly healthy as long as they watch their weight off course. Not as healthy as someone who also eats quality fruits, but we will get there in a bit. Another important implication is that if all you could do to improve your diet was changing , one thing you would want to adjust your calories to an amount that would get you to await within the healthy range. So if you're overweight, simply eating less or becoming more active would bring you the biggest advantage over any possible change in your diet. I know this sounds almost too good to be true because everyone will tell you that what you eat is important, and it is. But even more important is how much you eat and how it affects your body with to give you a drastic example. Even if you got everything else about your calories, right, the benefit would still be smaller than if you only got your calories right? A. Really good example of this is the Twinkie diet, which I will talk about in the next lesson. 7. The twinkie meal plan: I talked at length about the importance of body weight and health. Well in 2010 mark, how and nutrition professor from Kansas took this hypothesis to the extreme when he decided to follow when he called the Twinkie diet. For the next 10 weeks, he would eat primarily junk food like Twinkies, Garrido's Orioles and Brownies. Now, of course, this is not a diet any nutritionists would ever recommend, and I don't either. But Mark wanted to prove two things. First, that weight loss ultimately comes down to calories in versus calories out, and that just losing weight comes with a serious of health benefits. So what he did is he ate all these snakes but nature to always be a calorie deficit and get enough protein through protein shakes just to ensure health. So what were the results? After 10 weeks? Well, he lost £27 reduced his body fat percentage from 33 to 24%. Even more interesting is that his blood work also improved, especially as cholesterol levels. So what's the conclusion that even if you change nothing else but your diet through eating less, you would still improve your health, given off course that you're slightly overweight. Also, to achieve this weight loss, you need a calorie deficit. Now, would Professor Hope have gotten even better results if you follow a healthy diet with a calorie deficit? You bet. But that wouldn't have made as many headlines not, would it? 8. How many calories do you need: no that I talked at length about the importance of calories and body weight. Let's get down to business. How many calories do you really need on a daily basis? So to support your health and fitness, your body weight should be in a certain range based on your height. What you have to know first, though, is that even for the same height, there are a number of factors that will influence how maney daily calories you need to consume first and foremost your level of daily physical activity. Obviously, those who work office jobs need to eat fewer calories than those who work factory or construction jobs Daily. Physical activity also includes how much exercise. The more you exercise, the more energy will burn and can therefore consume more without gaining weight. Also important are genetic differences. This is kind and fair, but some people simply burn a lot more calories just because of their metabolic speed. There is really nothing we could do to change this, so don't get too caught up asking yourself if you have good or bad genetics. Next is muscle mass, whereas £1 of body fat burns around two calories a day £1 of muscle mass burns up to 10 so almost five times more. This means even if two people weigh the same and are of the same height, the more muscular one will be able and need to consume more calories to maintain the same weight. Last but not least, gender on H also make a difference. Men generally burn more calories than women, and young people burn more than older. But once again, there is nothing we can do to change these factors. So don't worry about them. Okay, now, while all these factors might seem to make the path to a healthy body weight more confusing , the question of how many calories you need to consume per day really isn't in practice. And the next lesson, I will show you how to do this using a simple two that is found online. So stay tuned 9. How To Calculate Your Calorie Intake (TDEE): remember how your calorie balance is the number one determinant of your diet success, and that there are three different states of calorie balances negative, positive and neutral. Of course, to reach any of the three states, you will have to know how many calories your body expands every day. There are several different equations and strategies you can use to calculate this value. Some of them are more or less accurate and more or less difficult than others. I will now show you the easiest and most straightforward way, which is to calculate your TV. You're TD describes your total daily energy expenditure, which is the number of calories that your body burns in one day. It is calculated by estimating how many calories you're burning while resting, called the basal metabolic rate, or BMR, and adding a certain number of calories on top, depending on how often you exercise. If you were to consume roughly the same amount of calories as your TV, you would be in a neutral calorie balance. If you consume more calories than your TV would be in a positive calorie balance, And if you consume fewer calories than your TV, you would be in a negative calorie balance. The simplest method of calculating your TV is by using an online calculator such as the one I linked in the bonus lecture. It will ask you for your age, weight, height and weekly exercise, while the result will not be 100% accurate. Since we all have different metabolisms and be a Mars, it will give you a good idea of how many calories you need to consume in order to maintain your current weight. If this is not exact enough for you or you feel the value got from the online calculator is a little off. You want to do the following. Use the estimated TD value and consume around this number of calories every day. Next, weigh yourself twice a week and monitor changes in your weight if you're losing weight, the estimated TD value was too low and you should increase it by around 100 calories. If you're gaining with the estimated TD value was too high and you should decrease it by 100 calories. Continue the strategy until you wait stagnates, which is the point where you found your true TD to make things easier for you. Let's take the example of a man weighs £180 is six foot or 180 centimeters tall and 25 years old. If we assume that he trains 3 to 4 times a week at high intensity, his TD will lie anywhere between 504,700 calories per day. You would then start with one of the two values and died accordingly for about 10 days to two weeks. If, after this period you see you're gaining weight, you will have to decrease your initial calorie value. And if you're losing weight, increase it now. Keep in mind that this value will be a lot lower if you don't or only rarely exercise. A £180.6 foot man that doesn't exercise has a TD of around 2000 to 2200 calories. This is almost 500 calories less per day. Getting such a difference, right? Can make or break your diet as you will see in the next list. 10. Healthy bodyweight ranges: Now that you know how to calculate the number of calories you need to maintain your weight , let's take a look at what the right rate would be for your height. If you wait faults within this range for your height, it is generally regarded as healthy. Now this doesn't mean gaining or losing weight will have no impact off course. No one is perfect, and there's always something we can improve. But it simply means that any changes and effects to your health will be minor. Therefore, if you fall within this range, you should pay more attention to the diet improvements I will talk about later in the course, like eating the right foods and getting enough minerals and vitamins. However, if you're outside this range losing weight if you're overweight and gaining weight, if you're underweight, will have a pretty substantial effect on your health and should therefore be prioritized. No, of course, this table is not to be taken as the gold standard and medicine because it doesn't take into account your age, muscle mass and level of physical activity. Genetics and the light can also not be taken into account here for obvious reasons, so always keep in mind that these figures are estimates and should be treated as such. You earned automatically unhealthy if you're outside your weight range and automatically healthy if you're within. But what we can say is that based on the available data, the likelihood of health is higher within and lower outside, and the further you are away from it, the higher the chances off poor health. 11. Food Composition Introduction: Now that we have talked about all the different nuances of your meal timing and frequency, let's no look at the next pillar of a meal plan, and that is your food composition. Food composition refers to the individual foods that you eat, and they were given nutrition's. Now you might ask yourself why this diet aspect is so low on the list. After all, we're almost at the end of the section of the course and don't fit. The scores always tell you that it's super important to eat certain foods and not others. For example, you often hear claims that there's special weight loss foods that will accelerate your metabolism and make fat loss that much easier. So why are we talking about this only now? There are two reasons for this. First, when it comes to meal planning for fitness, meaning your goals are anything to lose, weight gain muscle or both. Food composition really is a lot less important than people think, as long as you follow the guidelines I showed you regarding calorie consumption and matter illusion and take you will pretty much guarantee to reach your rules. What this means is that consumer not protein is a lot more important than if this protein comes from an egg or a piece of meat. Our bodies are very intelligent organisms that can handle food from a variety of sources. Now, the second reason is that when it comes to being healthy, consuming nutrient rich meals, their differences between different foods, this is why I have dedicated the entire second part of this course just what I call a healthy diet it. We will talk about individual foods and how they affect your health. I will answer questions like Does meat cause cancer or is blue really bad for you? In that sense, what it matters a lot more, obviously, but we will get to that later. For now, let's stick to what's important for meal plan and hear. The truth is that your food composition will have only a minor back on your results. Still, I believe you should know the difference in the different source of protein carbs. Pets. So let's start with protein 12. Protein Composition: protein composition or protein quality can be measured in a number of ways. Most often you will hear the concept of bio availability, which describes what percentage of the protein that you consume is actually absorbed into the bloodstream. Another indicator of protein quality considers how much of the protein is composed of essential amino acids, which are those your body cannot make itself and how much of the protein is composed of non essential amino acids, which are those your body can make itself. Obviously, sources that are rich in essential amino acids are of high quality. In this sense, in general, protein quality ranks from animal sources to plant sources. Here's a short list of common foods ranked by their protein quality according to the concept I just mentioned, starting with the most quality sources. First, in first place comes weight protein isolate, followed by way protein concentrate. Then come X sources and meats, poultry and fish and seafood ranks somewhere in the middle, followed by soy protein and Canoa. Then you have combined planned sources like beans and rice, and last are the isolated plane sources, like whole grain bread it by itself or nuts by themselves. What this means is that all other things being equal, your improvements and body composition will be better if the proteins higher on the list predominate in your diet. Over the proteins lower on the list, but and this is a big but don't go out and buy buckets full of way protein powder while consuming nothing else. First of all, the differences between the foods are very small, accounting for only a few percentages of dioceses at the most second, there's nothing worse for your physical and mental health and a completely one sided diet. Even though nuts, for example, aren't the highest quality source of protein, they're a great source of healthy fats and micro nutrients. The same goes for other plant based proteins or fish and seafood. This also means that vegetarian athletes will see great results as long as they make sure to get their protein from a variety of plant sources to ensure they get all the essential amino acids through their diet. 13. Carb Composition: just like protein composition, carbohydrate composition can refer to several concepts. The most common is the glycemic index, which we already talked about in the lesson on the different types of carbs. I will explain the concept of the glycemic index again in this lesson because it is the most well known measure of carbohydrate composition. If you already understood it or you don't want to hear it again, you can skip this lesson, though in its simplest form, the glycemic index is a measure of both. How fast of who raises your blood glucose levels and how much and elevates insulin levels. The measure is generally applied to carbohydrates and ranks from 0 to 100. The faster car was absorbed, and the larger its effect on insulin, the close said, will be to 100. Slower absorbing and digesting carbs, on the other hand, will be closer to zero. Here's a short list of common carps and their G Iran kicks. As you can see, nuts and Li goons have the lows. G, ice, fruits and milk products are a bit better. Whole grains are in the middle range process. Carbs are on the high end and sugary cereals and Gatorade's topped the list. Now, just as with protein quality, the glycemic index comes with a big but and here's the problem, G I Rankings are based on the glycemic effect of specific foods that are consumed, isolated and in a fasted state. That means unless you in first thing in the morning or after a long fast, you'll never be consumed your carbohydrates in a fasted state and even then, a typical fitness meal plan always combines carbohydrates with fats and proteins and says fiber and fed slow digestion and absorption. They have a lowering effect on the glycemic and next off any co ingested carbs. What's more is that even in the rare case that you did consume at the high glycemic carbohydrates, source alone in a fasted state and still won't affect you to any meaningful degree unless you have a preexisting health condition. The human body is very good at keeping your blood sugar level and insulin levels within a fairly precise range. This applies especially to people who regularly exercise. What this means is that even though the G I index is a nice theoretic concept in real world scenarios, it's really not as important as many people make it out to be having your blood sugar or insulin level increased to higher the normal rates isn't going to have any measurable impact on your muscle Burling or pet burning goals. Instead of comparing fast carbs and slow carbs, here's what you should focus on. First, get the majority of your carb intake from high fibre minimally process sources. This includes food such as oatmeal, rice, both brown and white rice, potatoes, whole grain, pasta, fruits and vegetables. Second, consume your carbs as part of a complete meal with protein and healthy fence. As long as you do these two things, you're good as gold, and there's no need to go crazy about carb composition. 14. Fat Composition: for muscle building or fat loss purposes. Fat composition is even less important than carb and protein composition, but consuming certain kinds of fence and staying away from others will make a big difference in your overall health. As you know, effects can be split into two main categories. Saturated and unsaturated fats. These categories can be further broken down into sub categories. As you can see in the following chart, I recommend you focus on Mona on saturated fats such as avocados, nuts and olive oil. Vegetable oils are a good source of Polian saturated fats, which, along with healthy saturated fats, should make up most of your daily fed and take. As for the saturated fats that are consumed, most will be from consumption via meats, and it's probably the best to stick with healthier varieties like lead cut steak and coconut oils. Feds from cheese, eggs, butter, etcetera. I usually not a problem for the average person when consumed in small to normal amounts. What you should limit or avoid, though, are transfats, which can be found in highly processed foods such as junk food. Transplants have been shown to not only have negative effects on muscle growth and fat loss , but also be bad for your overall health 15. Food composition recommendations: Based on what I outlined over the last few lessons, we can draw several conclusions. First of all, there are such things as healthy and unhealthy foods, but it's basically impossible to say what they are without knowing your individual diet. Why? Because first of all, most foods are some combination of different ingredients, some of which are more or less healthy. Egg yolk, for example, contains lots of saturated fat, which is bad in excess. But it also contains plenty of mono unsaturated fed, which is quite healthy even in high amounts. Also, what is healthy and unhealthy will depend on your particular nutrient needs. Vegetarians and vegans often have deficiencies in iron and Omega three, which are derived from fish oil. So people who follow a vegan or vegetarian diet will benefit a lot more than other people from eating foods high in iron and omega three, or maybe even supplementing both substances. This also means that if you have met your overall micro and macro notion requirements and keep your overall calories and check eating some junk food here and there is not a problem , it on Lee turns into one. If you eat so much that it substitutes more healthy foods and therefore creates nutritional deficiencies while also creating a calorie surplus. What you should remember is that calorie balance, taken together with food composition, will have by far the largest impact on your health. We're talking about more than 3/4 of potential health effects of your diet, so just watching how much and what you eat will already give you most of what you can possibly get out of a diet in terms of health benefits. This is especially important for people who are busy and have little time to plan their diet and meals. You don't need to time your meals to the minute and take some wonder supplement to be healthy. In fact, you should only think about meal timing and supplements after you've already have your calories and food composition in place. So to wrap up this lesson, here's a short overview off the most practical recommendations. When it comes to food composition regarding protein intake, meat eater, shirtmaker lean meats, their primary source of protein, along with eggs and healthy dairy products, vegans and vegetarians should focus their diets. I'm complete proteins for complementary sources like soy rice and beans, and the like. When it comes to carp and take fruits, veggies and whole grains are a great way to promote health. The last process, the better and the more very the sources, the better. In regards to fat intake, unsaturated fats should always be favored over saturated fats. They can be derived from foods like olive oy, avocados, nuts, seats in the leg. 16. Macronutruents Introduction: after you calorie balance. The second most important factor of your diet are your macronutrients macron notions of the three main nutrients your body needs to survive. You're but it's each micronutrient and relatively large quantities to function properly. So what are the three macronutrients protein, carbohydrates and dietary fat? Protein is one of the basic compounds of food and makes all life possible. Amino acids are the building blocks of proteins and help provide for the transport of nutrition's oxygen's and ways throughout the body. Basically, they provide the structure for all to shoot in our bodies. Carbohydrates are the main source of energy for a body and muscles, unlike fat and protein carbs are not essential mean. You could theoretically survive without, however, as you will see that it's not ideal. Cars are an important part of a healthy diet. They help regulate protein and fat metabolism and eight in the growth and repair of tissues . Just like protein, all carbohydrates contains four calories per gram. Unlike fete, which contains nine calories per gram, it is a central mobile production, brain function and other body processes, and you cannot live without it. There are potentially hundreds of different petty assets, but just a few dozen are commonly found in food. Sweet nutritionists, usually classified dietary, fed as either saturated unsaturated or transfer. It's all of which I will explain later in the course. Now that we have a broad overview off the three macronutrients, let's look at each individually, starting with protein. 17. Protein Needs for overall Health: now that we talked about what protein is, The question arises of how much protein you need to enter a long term health. We know that everybody needs some protein, but how much is enough? This question is tricky because it raises another one. Enough for what? In my fitness and muscle building horses, I usually recommend fairly high protein diets to ensure optimal muscle growth. For these people, a range of 0.8 toe one gram per pound of body weight per day would be optimal. But this course is targeted more to the average person that might be active, but with a smaller focus on building muscle. So in this case, your protein needs are a lot lower here. A minimum of around 0.3 grams per pound of body weight per day should be maintained. But since this value on li translates to around 40 grams of protein a day for most people, it shouldn't be a problem for you to eat again. This is only the minimum amount, and going over it is not a problem. In fact, I recommend shooting for a slightly higher value, even if you are looking to build muscle because of the benefits of high protein foods and regards to weight loss and satiety. Somewhere around 0.5 grams per pound of body weight per day would be a good value. This is especially true if you're a vegan or vegetarian, because plant based proteins are generally digestive less efficient, meaning your body will be able to absorb less protein from the same amount of food if it comes from plants instead of animal products. When talking about the protein intake for health, we should also discuss another extreme. Can you eat too much protein? The answer is most likely no as long as the protein comes from. Mostly unprocessed were minimally processed quality sources, and at the same time you're higher. Protein intake does not lead to critically low fat or carb intake. Studies that reported kidney or health problems related to high protein intake, for example from protein shakes usually did so only when participants had already existing health problems, where were also consuming high amounts of processed foods and saturated fats 18. How many carbs should you eat: In theory, carbs are not essential for our survival. This means there exists no minimum carp and take you need to consume every day. However, eating carbs does come with some benefits when done right. Like I said before, carbs are the most efficient energy source in food and therefore grade for physical exercise. This is why I recommend a fairly high carb diet in my muscle building and fitness courses. Next, the fiber found in many forms of carbohydrates, like whole grains, fruits and vegetables, eights in the digestion off other foods and keeps your G I tract healthy off course. In addition, these fruits and vegetables also come loaded with vitamins and minerals. Therefore, as long as the stick to quality carbs. It does make sense to consume a minimum intake of around 0.3 grams off carbs per pound of body weight per day. Going over this value will also be no problem again, as long as you stick to quality carbs. Don't overeat on simple sugars or candy, though. Those will definitely hurt your health and can lead to weight gain because of the high amount of calories 19. Macronutrients recommendation: when we remind ourselves of what we have learned over the last few lessons, there are quite a few implications to be drawn from. First of all, a wide range of different macronutrients splits can be healthy as long as you meet your protein, fat and carbs minima and are deficient in any minerals and vitamins. You will stay healthy, since these minimum are fairly low, at least when not dieting. For muscle gains, you can feel the rest of your daily calories with any combination of proteins, fats and or carbs. It really doesn't matter all that much where these calories come from, as long as the sources are mostly quality foods, this might surprise you because we're often told to eat a specific amount of protein or fed or a special combination that is way more complicated than what I outlined before. However, for the average adult and assuming you have no special health conditions, these fancy diets are not proven to do any better than some other macronutrients split. If both are made up of quality foods, this is pretty good news for fans of the flexible dieting concept. For example, if you like a certain diet style, like a high fat diet. You can absolutely follow on if your protein and carbs requirements are meant. And the fact comes from mostly Mona Unsaturated sources. Same of you love carps like I do. You can eat all the rice in the world with no problem if the rest of your diet covers your other macronutrients meats. This also explains how people who follow seemingly contradictory diets can all be healthy. Paleo, for example, vilifies carbs, and much of the diet is built around proteins and fats. Vegans, on the other hand, consume much less fat and protein because of the lack of meat in their diet, and often substitute this with more carbohydrates. Nonetheless, when implemented right, both diets can be healthy. So to conclude this section, what are my recommendations for the average person? Basically, when you're setting up a diet that fits your lifestyle again, make sure to first watch your overall calories. Then choose healthy foods that cover those calories, And third, make sure to meet the minimum requirements for protein and fat, while also consuming some healthy carbs. After you've reached these minimum daily requirements, you will still have some calories left, which can be filled with anything you like. Study after study has shown that none of the three macronutrients will hurt your health When coming from quality foods. Make sure to choose a set up that you like and that will fit your lifestyle. Most people give up on dieting because of inconvenience, which is a way bigger risk factor than any certain food off course. If you have goals like building muscle and increasing workout performance, your daily mackerel requirements will shift towards the higher protein and carb diet. I explained how to die correctly for these purposes in my courses on fitness and Trish. 20. Nutrient TIming introduction: nutrient timing is the concept of when you provide your body with certain nutrients. It could be further broken down into several aspects. Meal timing, which refers to what time of the day you eat your meals. New Frequency, which describes how many meals are eaten per day, means spacing refers to how far meals are actually space. So, for example, three hours apart of each other and your macronutrients split in each meal. So are all the meals evenly split in regards to protein carbs and fats, and lastly, you also have pre and post workout meals. So is there an ideal time to eat before and after working out? In theory, all these factors could be mixed together to result in endless possibilities for nutrient timing. You could, for example, it's six meals a day, which was the traditional advice for fitness enthusiasts for a long time. Or you could fast for part of the day and gorge during a short window of a few hours, like intermittent fasting proponents do. You could also change the size of your meals and divide them into bigger and smaller ones, or you could size them evenly off course. There's also the possibility to eat certain things before and after your workout, or maybe even during if you're somewhat familiar with the most common dieting trends, you know that they're actually advocates of all these dieting styles, even though they seem to contradict each other quite a bit. What most of them forget, however, is that nutrient timing Onley makes up a small fraction off the effect your diet will have on your house. If all the other factors beneath it on the nutrition pyramid have been accounted for, this one only makes up around 5 to 10% of overall results. This alone should be enough reason to not freak out about nutrient timing too much. It's just not worth the effort. Of course, there are still some things you want to keep in mind when designing or died, which we'll talk about in the following lessons 21. Nutrient timing facts: with all these different died recommendations and popular diets out there, it can be easy to get confused. Do not lose track of what's important and proven to work. I will now summarize what we know about nutrient timing from research and actual data. First of all, pre and post workout nutrition Do improve workout performance and recovery. This is especially true of your pre and post workout. Meals are high in carbs and protein now. Since exercise is important to health, we could say that this would be a health benefit off nutrient timing. Another possible argument for nutrient timing would be that regular protein intake supports the maintenance of muscle mess. This is because our bodies cannot store unused protein like that, can store a news carbs or fed when extra protein is consumed and not used to repair or grow tissue and will be burned up immediately and not stored for later use. If the body then needs protein at a later point and cannot find any in the digestive track , it will turn to your muscles and break down muscle tissue to provide the proteins required for vital functions. It does therefore, make sense to provide a constant supply of protein to the body to prevent the breakdown of muscle tissue while also ensuring that dietary protein is used for the formation of new tissue, for example, muscle growth. Now, with these two arguments in favour of nutrient timing, does this mean you should perfectly time your meals? Not really. First of all, the two points I mentioned before are only important. If you're an athlete or looking to build muscle mass, the average person doesn't really need to care about them unless, of course, they're pursuing such goals next. There are also a number of arguments against meal timing which I will discuss now. We know, for example, that all kinds of new frequencies and overall health, which is what this course is all about. Studies the compared different varieties of eating schedules from six meals a day on the one end through alternate day fasting on the other, found that it is possible to maintain great health with all of these setups, as long as calorie, macronutrients and food sources were controlled. So these results do suggest that notion timing in regards to health is not an important factor at all. We also know that the myth of eating more smaller meals to keep your metabolism running and therefore burning more overall calories is false. When total daily calories are equal, there is no difference and metabolic rates between eating several small wheels a day and one big meal. While researchers did, in fact find that your metabolism does slow down a bit when you don't eat for an extended time, it speeds up immediately. Once you eat a big meal again, therefore, it canceling out all the difference. Smaller meals simply create a smaller boost metabolism, so the overall metabolic rate, when measured over a day, is basically the same for both set ups. Another common myth is that breakfast is the most important meal off the day, and missing it would be devastating to your health. This is not true. In fact, most myths related to the importance of one certain meal our faults. This also includes the example that you shouldn't eat carbs at night. The study simply don't support this, and the only time where it's important to provide your body with certain nutrients is before and after your workout, as I mentioned earlier. Unfortunately, this also means that if you don't enjoy a large breakfast, you can keep it small or even skip it as long as you make up for it later in the day, saying with any other meal, of course. 22. Nutrient timing recommendations: There are a number of nutrient timing recommendations and implications based on what I presented over the last lessons. First, nutrient timing is not as important for health as many people make it out. To be off course. If you're an athlete or looking to build muscle at the fastest rate possible, then your meal timing will matter. And I recommend you take my fitness nutrition course where I explained how to do this in more detail. But if you're only concerned with general health meal, timing doesn't play a big role, and you can be healthy even when following extreme diet setups like alternate Day fasting. This is good news because it means you don't have to be meticulous about your timing and don't have to stress out about getting your nutrients at the exact time every day. Don't freak out of one day. You miss a meal, for example. It's not going to hurt you in the long run off course. This also means you shouldn't expect big health improvements when all your change in your diet is how many meals you eat or when you eat them. Focus on the lower parts of the notion. Pyramid first to make sure you read the big benefits there. None of all that being said, I do have some recommendations for the average person. They will make your meal planning easier and less stressful. First start off by planning for 3 to 6 meals per day. You can also include Cenex as long as they fit into your total calorie and macro split. Simply choose um, you plan that fits your lifestyle best next to avoid cravings, it's a good idea to spread the meals evenly throughout the day. The traditional diet plan off a breakfast, lunch and dinner with one or twos. Next one between will do perfectly. You can push the last meal of the day pretty late if you usually have hunger cravings before going to bed. Lastly, make sure to monitor your individual feelings of hunger to adjust to those times. Most of us aren't that hungry in the morning, so you don't need to eat a big breakfast. This will leave more room for larger mutes later in the date. For example, in your lunch for dinner, you can also leave more time between earlier meals so you can eat more frequently later, so eating a bit in the morning and then waiting for 4 to 6 hours before lunch might be a good idea. That way you don't have to wait too long between lunch and dinner. 23. Supplements: last on the list of the ingredients of a healthy diet are supplements. We all know that supplements can never replace proper diet, planning and nutrition, but they can still provide some benefits. This is especially true for nutrients that aren't as common and normal foods and therefore are tougher to get from our regular diet. Also, when you travel a lot or simply lead a busy lifestyle, supplements can make your life a lot easier. Which is why, even though their overall effect on your health small, they do have a place and the well rounded diet. Unfortunately, with so many different supplements on the market, it can be difficult to choose the right ones. I remember how intimidated I was after my first visit to the local supplement store, where they had literally hundreds of powders, bars and pills. It's also have full that most supplement ends make promises that are often exaggerated and sometimes even flat out lies. You should always be skeptical when someone tells you that their new product will provide health, energy or something similar if you simply take it every day. The truth is that the supplement industry is huge, huge, as in billions of dollars. It is also true that most of that money is spent on worth. Assemble mints that will have any effect on your overall health. So to help you find the ones that are worth their price take, Here's my shortlist off the best supplements that are proven to improve your health. First Vitamin D Vitamin D is a vitamin. We need to absorb and use phosphorus and calcium, and for the normal growth, development and maintenance of bones and teeth. It's involved in regulating your heartbeat and protects against muscle weakness. Our bodies main source of vitamin D is sun exposure, and this could be a problem for people during the winter where those that live in colder parts of the world. That's why a vitamin D deficiency is relatively common in adults, particularly older adults, mainly because of limited exposure of bare skin to sunlight. People who typically wear clothing that covers all or most of their skin and those who are homebound have an increased risk of deficiency. If this applies to you, consider supplementing with 1000 to 2000 you, which stands for international units of vitamin D a day next, zinc, zinc is needed for the body's immune system to properly work. And since the body doesn't have a specialized storage system for him, we need to consume zing every day. Now, even though most people get enough zing from their diet, supplement again can make sense. If you have a weak immune system and often suffer from colts, it can also help with acne and other skin problems. And it's popular in combination with vitamins E. Make sure, though, that you stay under 40 milligrams a day because too much zinc can be toxic long term. And lastly, omega three fatty acids, which are most commonly found in fish oil. Not only does fish oil eight with healthy bone growth, maintain healthy cholesterol levels and strong ligaments, it's also a great overall health supplement, so I really recommend you take it. Okay, so these air the common supplements that I recommend you get for general health. In the next lessons, I'll go into more detail on supplements for certain situations, like improving your immunity or, if you are vegan, 24. The benefits of Vegetables: when setting up a healthy diet. There are foods that are optional that you can but don't have to include, and then there are essential foods that have to be included. Vegetables are essential, and you will see them included in any healthy diet around the world. The main benefit of vegetables is that they're packed with vitamins and minerals while still being low in calories, which will keep your weight under control while also promoting healthy hair and skin. Also, vegetables have no cholesterol. Getting enough of them will benefit not only your immune system but also your digestive and skeletal system, cardiovascular health and blood pressure. Also, vegetables have high levels of antioxidants that can even keep the growth of cancer cells and check. This is especially the case for cruciferous vegetables like broccoli. What's even better is that these antioxidants will also boost your immunity and help you fight of infections and diseases, especially leafy Green vegetables like spinach, are high in coincident and nutrient that X anti inflammatory while also helping with allergies. Green, orange and yellow vegetables are especially full of calcium, iron, potassium and magnesium, all minerals that many people, especially athletes, are deficient in next. We need to talk about dietary fiber and vegetables. Fiber is nature's broom, and it is extremely important for proper digestion Besides the benefit of an efficient bowel. High fibre foods are also linked to reduce risks of stroke, hypertension and heart disease. Fiber comes in two sorts. Soluble and insoluble, which are both found and most vegetables. The soluble fiber becomes sort of a jail in the G. I tract and slows digestion while helping to lower cholesterol and blood glucose. The insoluble fibre, on the other hand, doesn't change at all but makes waste heavier and softer, preventing constipation. This is why it's so important that you get your daily dose of fiber with the vegetables being a great option for that. Also due to its volume, fiber helps when wanting to lose weight, because it literally makes you feel fuller faster without contributing to your calorie balance. When we look at cancer prevention, Chris affairs vegetables like cauliflower, broccoli and cabbage have high amounts of windows, which help protect the body against different types of cancer, like breast cancer, skin cancer and colon cancer. Another benefit is the protein and amino acid content in certain vegetables, while animal proteins are generally seen as better absorbed and more complete and regards to essential amino acids combining different vegetables with other plant based foods can also give you similar results. A common examples are beans with rice for spinach. Getting these combinations right is especially important for vegans and vegetarians that completely abstained from animal foods, and lastly, vegetables naturally have higher levels of water. This makes them more of a luminous, while still being low in fat and calories. It is very difficult to overeat on vegetables, which is why they're great for fat loss diets. Also, the more you consume vegetables, the more the water you taken will help you flesh out waste products and toxins. 25. Artichokes: If you want to get the best part of an artichoke, which is called the heart or the meat, you have to really work. But the digging is definitely worth it. Artichokes protect, deliver and bring stomach relief. In fact, most supplements specially made for liver health contain artichoke extract. This is because of its high school Ameren content, which is a plant compound that nourishes the liver. Not only that, but artichoke extract has also been shown to reduce levels of cholesterol. In one study, 75 volunteers were given 1200 milligrams off the herbal supplement and 75 took a placebo. At the end of the trial, the participants that took the artichoke extra reduced their cholesterol levels by an average of 4%. Well, this is not the world. It was definitely significant enough for the study. To gain some prominence, ask for a stomach relief. People with chronic G. I upset amazing improvements when consuming artichoke leaves. They often also experienced substantially from stomach pain, nausea and vomiting. You always want to look for heavy and compact artichokes with tightly close leaves, the colors of lesser importance because it changes with the season like green in the spring and dark green in the winter. But don't buy yellow Arctic chose. This is an indicator that the vegetable is aging. If you want to store artichokes, keep them in a plastic bag in the refrigerator. Now they should be cooked. In fact, you want to cook them very quickly, and with the lit off the pot other ways they will turn brown due to a chemical reaction. 26. Lettuce: lettuces include iceberg, and I've leave lettuce read issue or arugula. They're all virtually fed free leafy foods with a lot of vitamin A that is also provides moderate amounts of vitamin C and some iron and calcium. Besides their vitamin content, lettuces might lower the risk of certain birth defects. This is because fully deficiencies during pregnancy can be treated with remain lettuce or by taking a full late supplement. Let us might also lower the risk of heart attack. In a meta study, which included the data of over 80,000 women, it was showed that a diet providing more than 400 micrograms of full aid and three milligrams of vitamin B six possibly reduces women's risk of heart attack by almost 50%. The results most likely also apply to men. There is, however, one similar study that found no such link, So the jury is still out on the actual relationship of lettuce and heart attacks. What we do know, however, is that dark greens will benefit your ice and protect your vision. This is because they're ingredients. Slowdown H related D generations in the eyes. When buying, let his look for brightly colored heads that are tightly closed and heavy for their size. If you find any lose leaves, they have to be crisp. Avoid heads with darken or yellow leaves. Brownlee's are assigned that the lettuces old and no longer at its best. So avoid those when storing rep lettuce in a plastic bag and put it in the refrigerator. The colder, the better. There. It can stay fresh for two, or sometimes even three weeks. When wanting to consume the food, make sure to wash all lettuce even when it's sold as prewashed. Like many pre cut sell, it mixes when you cut them. Consume them right away as torn lettuce cells release an enzyme that destroys vitamin C. 27. Broccoli: broccoli is an amazing food that is high in fiber and an excellent source of vitamin A, vitamin B and vitamin C. You will even get some vitamin E and K, which eight in the clotting over blood. Besides, it's rich vitamin content broccoli might actually protect against some forms of cancer. We don't know why exactly, but it appears as if the naturally occurring chemicals and broccoli and other cruciferous vegetables either prevent the formation of carcinogens or at least blocked them from interacting with sensitive body to shoes. Now to get enough. So for Raffin, which is one of the main compounds and broccoli believed to help with cancer, you would have to eat about £2 a week. But don't worry. Broccoli seats and broccoli sprouts contain a lot more so for F ing. Five grams of three day old sprouts contain as much as 150 grams off normal broccoli, so you want to up for the sprouts of cancer. Prevention is your goal. Always buy broccoli with tightly closed butts. The leaves should look fresh and be brightly colored. As you know, broccoli is usually green, but a bit of purple is also fine. don't go for broccoli that is yellow or turning yellow, as this means it's starting to go bad. You can store broccoli in the refrigerator when it's wrapped in a plastic bag. There. It will stay fresh for up to two weeks, but make sure to keep it out of the light, which destroys the vitamin C. Broccoli should be rinsed off under cool water. What should any dirt and then put the broccoli into a pan of water. You can use salt water to drive out insects that are hiding in the florets. After 15 minutes, cut off the lease and trim away woody sections of stocks. If you want your broccoli to cook faster, divided up into small florets and cut the stocks into thin slices. 28. Brussels Sprouts: Brussels sprouts are a good source of vitamin A and vitamin C. There are also high in fiber, which will aid with your digestion. This is done through its high sina grand content, which also gives it is characteristic smell. Research suggests that Brussels sprouts are probably best for preventing colon and prostate cancer. You want to buy heavy and compact heads with bright, dark green leaves. They should be so loose so you can pick the sprouts one at a time. Make sure to avoid yellow or soft sprouts as this is a sign of age. The same goes for sprouts with holes in the leaves where insects were faster than you. You can keep them in the refrigerator, but their most nutritious if eaten soon after harvesting, store them in a plastic bag or covered bowl to protect him from moisture loss. You can put this broad's into salted cold water to flush out any small bugs hiding inside. After that, trimmed them and remove any yellow leaves. Relieves with holes. Don't throw away the darker leaves, though they contain the most vitamin A before cooking, cutting X into the stem end of the sprouts. This allows heat and water in, and we'll cook and we'll cook. This broad's faster 29. Carrots: carrots are a high fiber vegetable that also contains soluble peck teens and an appreciable amount of healthy shoulder, which is mostly sucrose, plus a little starch. Cares are also an extraordinary source of vitamin A. Imagine this one. Raw carrot has two grams of dietary fibre According to the American Cancer Society, carrots may lower the risk of cancer of the lungs and esophagus. Something to remember when buying carrots, you should look for firm and bright orange yellow carrots with a fresh increased top. The best way to consume carriage is to have them cooked. Our body actually absorbs its nutrients better that way. Lastly, before storing carrots, remember to turn off the green tops. That way, they don't willed and rot. Make sure to keep them cool to. By doing this, the vitamin A content in the carats will actually increase over time. 30. Cauliflower: cauliflower is a vegetable with quite a bit of vitamin B, and it's also excellent source of vitamin C and full late half a cup of freshly cooked cauliflower has one gram of dietary fibre, 13.5 micrograms of full eight and 35 milligrams of vitamin C. Cauliflower is known to protect against cancer because it contains sulforaphane and prevents the formation of carcinogens in your body. Therefore, it blocks cancer causing substances from reacting with sensitive body tissue. When choosing the best kind of cauliflower, pick those with creamy white heads and tight compact florets and fresh green leaves. Avoid those with brown spots or patches after choosing your calif are the best way to serve them is to do it raw or lightly steamed. Unfortunately, cooking them will lessen their vitamin C content by at least 50%. Also, when storing cauliflower for future use, store them in the cool and human place. This helps to retain their vitamin C richness 31. Mushrooms: mushrooms are high in dietary fibre and have traces of protein and small amounts of both vitamin B and fully. We need to be extra careful, though, as about 100 of the more than 1000 varieties of mushrooms are poisonous. In fact, 90% of mushroom poisoning comes from two species of amanita mushrooms. In some cultures, mushrooms have been also put to medical use, especially in eastern parts of the world. When looking to buy mushrooms to smooth plum, uniformly cream colored button mushrooms as mushrooms H, they turned darker, lose moisture and shrink, but are often considered more flavor intense than younger ones. I must warn you, though, as older mushrooms have a shorter life span than younger ones, so you cannot store them as long when storing your mushrooms, make sure they're refrigerated and putting containers to allow circulation of air. This prevents moisture from building up, which would hurt the mushrooms. That's also the reason why you shouldn't place mushrooms in a plastic bag when preparing them. Rinse mushrooms under cold running water. Rub them dry with a self paper tall. Afterwards, you can also scrub them with a mushroom brush. If you have one. When cleaning mushrooms, it's best not to peel off the cab as this will make them less tasty. Lastly, cooking mushrooms will often hard in the stem off button mushrooms, but it usually doesn't hurt their nutritional profile. For example, mushrooms are still a great source of vitamin B, even after they've been cooked. 32. Onions: onions are high in dietary fibre. Plus, they're also a good source of vitamin B, full eight and vitamin C. As you probably know, onions have so far compounds that leven unpleasant odor in your breath. But don't worry. Cooking them minimizes their smell, since it breaks down the compounds of sulfur. One medical disclaimer Consuming large quantities of onions may reduce the effectiveness of blood thinners. When looking for the best types of onions, choose those their firm and clean. They should also have a smooth, dry and chris skin, which should be free from black and mold spots. Avoid onions that have soft or wet skin as this is a sign that the onions are already bad on the inside. When serving them, I believe their best one. Edit to a Sell it in this girl's, especially for the green onions. As for left over onions, store them in a cool cabinet where the temperature is 60 degrees or lower. There should also be plenty of air to keep onions dried. This will prevent them from sprouting. If you store them properly, onions tend to stay fresh for at least 3 to 4 weeks. They can even retain their nutritional vitamin C richness for six months if stored at a low enough temperature. When preparing an onion, sliced fresh onions under running water to prevent the loss of so for compound. You can also chilled them for an hour prior to slicing. The cold temperature helps prevent the loss of sofa compound as well. When peeling and onions, outer skin heated in boiling water and then lift it with a slotted spoon before putting an under cold water. This should help. This can come off more easily. 33. Peppers: bell peppers or sweet peppers, as they're sometimes called, have moderate to high amounts of vitamin A. The riper they are, the richer they are in vitamin E. As a matter of fact, sweet red bell peppers have 10 times as much. Vitamin A is the green ones. To add to that, they're also a great source of vitamin C. When buying bell peppers, look for those that are firm, thick and fleshy. Look for brightly colored green, yellow, red or purple peppers and avoid those that look Dolan color as they tend to be unripe and immature. Also, avoid buying peppers with wrinkled skin as well as they have gone bad on the inside and have lost their moisture when preparing peppers. They do best when wash under cold running water prior to slicing and removing their seats. If you want to include them as part of a sauce, you should probably peel off the skin before cooking them. Well. Leftover peppers. It's best when they're kept refrigerated to preserve their moisture and their vitamin C richness 34. Spinach: spinach has only moderate amounts of incomplete proteins incomplete because it elects certain essential amino assets. To compensate for this weakness finishes high in vitamin A and vitamin C and, as you probably know, rich in iron. The only problem with its iron content is that it's bound toe, a naturally occurring chemical called oxalic acid that makes it difficult for the body to absorb. Therefore, we only use about 5% of the iron and spinach. When looking to buy spinach, choose the ones they're fresh, crisp and dark green and color. Avoid those with yellow leaves as this could mean that they have already lost their vitamin C nutrients. The best way to serve spinach, while also protecting his vitamin C is to have it steamed or served fresh. When preparing spinach, washing thoroughly under cool water and make sure to remove all sand and dirt. Discard damaged or yellow leaves as they do not have enough vitamin C. Trim the stems without removing them entirely, as those are also rich in dietary fibre. Now, when storing spinach, make for to refrigerate but also keep it in a plastic bag 35. Sweet Potatoes: sweet potatoes are high carbohydrate foods that are also rich and starch and fibre. They're an excellent source of vitamins A, B, C, full aid and potassium. Mind you that sweet potatoes are not actually related to the normal potato. They're sweeter in taste and darker in color, as compared to potatoes as their high in potassium. Sweet potatoes can lower the risk of stroke. Numerous studies have linked and adequate protests, um, and take to healthy blood pressure levels. Other foods high in potassium would also include bananas or oranges. For example, when looking for a sweet potatoes, choose those there are solid and well shaped look for those their thick in the center and the potato should also feel heavy for its size. It should haven't even colored skin free of blemishes, bruises and molt. The best way to serve sweet potatoes is to have them either big or boiled. To prepare sweet potatoes, scrubbed them under cool running water and to maximize their nutritional content, boil the potatoes in their skin. If you want, you can peel the skin off afterwards for baking, pews the skin with a cake tester and let off the steam. Also, consider inserting a potato nail to carry the heat evenly through as it bakes. When storing sweet potatoes, handle them carefully to avoid bruising. Bruising sweet potatoes will chair some of itself and dart in the potato. They should also not be kept in the cold because cool temperatures damage the cells and dark in the potato as well. 36. Tomatoes: scientifically tomatoes are fruits, but most people consider them to be vegetables. Tomatoes are a great source of like OPI, which is associated with significant reduction in the risk of getting prostate cancer. There are also a good source of lutein, which is important for healthy vision. What few people are aware is that tomatoes are also a great source of vitamin C. When buying them, choose tomatoes that are smooth and texture and either round or oval in shape. They should feel heavy for their size, and the flash should be firm and not watery. If you plan on using them immediately picked the ones that are already ripe with deep orange red skin. It's usually best to get them from your local farmer, but be sure to avoid Bruce tomatoes or those with mold around the stem end. Cooking tomatoes with a bit of oil or serving them fresh are the best ways to serve tomatoes. When preparing tomatoes, remove and discard leaves and stocks Wortham on their cool running water before slicing them. If you want to get the peel of their best, peeled by putting them into boiling water and then rinsing them off with cold water afterwards. When storing unripe tomatoes, keep them at a temperature between 60 to 75 F. You should also make sure to keep them away from direct sunlight as this can soften the tomato without fully ripening it. Basically, you would destroy all the vitamin A and C content. As for ripe tomatoes, they're best kept refrigerated, but be sure to use them within 3 to 4 days. 37. The benefits of grains: graze air somewhat controversial in the health and fitness community, even though humans have consumed them for centuries. Some diets, like the paleo diet, claimed that eating grains is bad for your health now. This claim is definitely true for refined grains that are found in all types of junk and processed fruits. Here, studies have linked them to health problems like obesity, inflammation and less than optimal blood sugar levels. That doesn't mean, though, that we should vilify all grades. Unlike refined grains, whole grains have all of the parts of the original colonel called the brand the germ and the inner sperm. This is why they are a completely different story. Whole grain show legitimate health benefits like Real Orvis of diabetes, lower blood pressure and better cardiovascular health. First of all, whole grains are packed with fiber. Like most vegetables, whole grains contain two types soluble and insoluble, which are both beneficial to your digestion and overall health. For example, half a cup off Uncle Brown rice will get you around 5.5 grams of fiber, which is 1/5 of your daily requirement at the whole grain options high in fiber and oats, barley and bolder. Next, whole grains can help lower cholesterol and triglycerides, which will help improve your cardiovascular health. Studies have found that those who eat 2 to 3 servings of whole grand products per day are a lot less likely. So around 30% to have heart attacks when compared to people who consume little to no whole grain products due to their high fiber content. Whole grains are also great for maintaining your weight. Just as with vegetables, they're fairly well luminess, while being low in calories, a combination that will make you feel fuller faster without adding to your calorie balance . And lastly, since whole grains are comprised of complex carbohydrates that take more time to be digested and broken down, they keep your blood glucose from spiking like in the case of more simple carbs like chocolate, this reduces your risk of Type two diabetes and keep your full for longer. In fact, studies have shown that people who regularly eat whole grains are 1/3 less likely to get diabetes than people who ate little to no whole grain products. To wrap up this video, I need to say that while whole grains are healthy for most people, certain people should be cautious. This goes especially for those with celiac disease and gluten sensitivity. Gluten is a type of protein that is present and we'd barley. And why? To which some people are sensitive or even allergic. Such allergies can't cost symptoms like fatigue, indigestion and overall dizziness. If this is the case for you, go with gluten free whole grains like rice boats or buckwheat. 38. Oats: boats are a carbohydrate source, rich and stark and dietary fibre. What we refer to as odes is actually oatmeal. This is important to know because, unlike house, for example, our body cannot digest raw grain. Therefore, we can either cook on process bolts, which can take as long as 25 hours, or we simply by the ones that have been ground into a meal and later formed into place. This is what you know as Old's boats are among the best sources of carbohydrates and a rich and vitamin B, potassium and iron. Since they're digested slowly, they only produce the slow rice in your blood sugar levels, which is perfect for diabetics. If you buy prepackaged olds, there isn't much you can do wrong off for the ones without added sugar and make sure they weren't exposed to moisture. As this can create mold, you can eat oats with fruits and milk or yogurt. Once you're done, store them in an air and moisture proof container, also to protect them from insects properly stored and dry. Oats may be kept for his long as a year 39. Quinoa: Cano is a seat originally from Latin America, primarily Peru and Bolivia. It is high in iron, zinc, magnesium and potassium and one of the few complete plant based proteins. Due to its lower overall protein content, however, you should consider it a carbohydrate rather than a protein source. Important for people suffering from celiac disease is that canola is gluten free as a complex carbohydrate. It will also keep you full for longer and is a great addition for a healthy diet. Preparing Canoa is similar to preparing rice. Rinse it off underwater to remove its bitter coating and then cook it for around 15 minutes . Cook Canoa should have a fluffy texture with a slight bite and a somewhat nutty taste. Remember that like rice Cano expanse when you cook it so it grows quite a bit in volume. You could eat canola with just about anything from meat or fish to vegetables and fruits. It's really versatile and delicious 40. Brown rice: rice is a staple in a lot of countries. And while right rice accounts for most of the rice eaten worldwide, brown rice is the more nutritious of the two. The difference is simple. Brown rice is the entire grain of rice, while right rise has had the brand later removed. The brand is also where the majority of its fiber content is located, along with many of its vitamins and minerals. Brown rice is a great source of vitamin B, phosphorus and iron, and, of course, full of dietary fibre. Since it's a slow digesting carbohydrate, it will only raise your blood sugar level gradually. Not only that, but brown rice and other whole grains are rich sources of magnesium, which ate the body in an efficient use of glucose and insulin secretion. This is very good news for diabetics and pre diabetics. When buying brown rice, look for tightly sealed packages that protect the rise from air and moisture. Avoid stained boxes of rice as whatever spilled on the box may have seeped through the cardboard. When storing rice, make sure it's stored in a moisture proof container in a cool and dark cabinet. Keeping rice dry also protects its feds from the oxygen 41. The benefits of beans & legumes: legumes and beans contain a vibe variety of nutrients and aren't extremely healthy and economical. Food. The dietary fiber found in legumes not only keeps our bouts healthy, it can also have lower blood cholesterol levels. And in fact, a meta study concluded that eating only one daily serving of legumes, which is around 3/4 of a cup, can reduce LDL cholesterol levels by up to 5%. This is because the same serving provides around 10 to 15 grand so fiber, which is almost your entire daily recommended intake. Interestingly, the combination off fiber and protein found in legumes helps to stabilize blood sugars while giving a city supply of energy. This is especially important for vegans, and those who sell only eat meat because these people are at the highest risk of getting too little protein well. Legumes are a stable of many diets in India, Mexico and Latin America. In the U. S. And Europe, they're often overlooked. Many people believe that they have to prepare legumes themselves because they can't. Alternative is not healthy enough, but this doesn't have to be the case. For example, when buying beans, just make sure to get the low sodium varieties and rinse them well. Toe. Wash away as much salt as possible. That way you get the majority of the macro and micronutrients of fresh beans without having to go from the hassle of preparing them. Another great option are dried lentils that are a lot quicker to cook them. Beans and Onley take around 20 to 30 minutes. Unlike beans, they also don't have sulphur, which means you cannot get any gas from consuming them. 42. Beans: if you're looking for a great source of fibre, beans are your best bet, especially since most of us do not nearly get enough fiber in our daily diet. Fibres often associated with lowering risks of cancer, heart disease, diabetes and even obesity being there, foods that contain not only fiber but also high amounts of complex carbohydrates and protein. When looking for means, choose the ones that are a smooth skin and free from dirt. You generally don't want to buy them in bulk, especially those sold and transparent. Materials as means are very sensitive to light, so placing them and transparent materials minimizes their vitamin B six contact. The best way to serve beans would be by cooking and serving them along. Other food groups that are rich in protein like need or vitamin C, rich tomatoes, meat and tomatoes and hands your body's ability to digest the iron and beans before cooking beans, washed them and throw out any damaged or the scholar once ask for left overs, store them in a moisture proof container and placed them in a cool, dark cabinet with little to no light. Again. Beans are sensitive to light, and you want to minimize their exposure 43. Chickpeas: chickpeas, which are sometimes called garbanzo beans, are among the most popular the goons in the world. This could be because they have been linked to a reduction off risk for several diseases, like coronary heart disease. Chickpeas also contain high amounts of fiber, which helps lower cholesterol levels and slows down sugar absorption. This is especially important for those who suffer from diabetes and high blood pressure. When buying chickpeas, choose the ones that have a nice round shape. Also their best purchase brought and dry. Now you might ask yourself if you can also get can chickpeas, and this will depend on your health. Ghosts in regards to macronutrients So fat, protein and carbs can, and normal chickpeas are basically the same, but the can version is lower and micronutrients, so minerals and vitamins. It's also higher in sodium, which you're probably already getting enough. If you opt for the natural ones, chickpeas are best served cooked. It's not recommended that you eat them raw due to their toxin and entry. Nutrient content cooking also helps make it easier for our body to absorb the vitamin K full eight phosphorus, zinc, copper and magnesium intake when preparing chickpeas washing soap them for about 8 to 10 hours prior to cooking. This will help enhance their flavor and texture. Once they have been soaked, it should be easy for you to split them between your fingers now after soaking their best cooked by, simmering them in water for a few hours. As for leftovers, keep them refrigerated and covered in an airtight container or plastic zipper bag. If you avoid contamination with liquids, they should be good for the next 3 to 4 days. But if you want to keep them longer, get them in the freezer. 44. Lentils: lentils are small in this shape, foods that are high in fiber, protein and low in fat. Technically, lentils are considered a grain legume called polls, which means they're harvested from their seats and such. They're an excellent source of vitamin B, full late and iron, the common brown, reddish orange or brownish green. And the good thing about lentils is that unlike means they don't have sulphur, which means you cannot get any gas from consuming them. When choosing lentils, look for those there a smooth skinned uniform and evenly colored. Also, make sure they're clean and free of stones like means. You want to avoid buying them in bulk, especially those that have been exposed to air or light. If you see tiny holes in the lentils, also avoid them, which means that tiny insects have made their way through to maintain their nutritional value, their best served coat and with meat, milk, cheese, rice or pasta. These combinations will highlight the protein and lentils to prepare them, wash them in water and throw away those that float or are damaged. When storing lentils, keep them in a moisture proof container in a cool and dark cabinet, make sure they're protected from heat, light and especially insects 45. Peas: he's originally come from Western Asia and are actually legumes. They're packed with Vitamins A and K and are also high in fiber, protein and carbohydrates, but low in fat. In fact, they only contained about 80 calories for every 100 grams. He's our best serve cooked and used them for race soups and dishes that need some thickening. Also, the protein and peace and the protein and grains complement each other and enhance their combined protein content. When looking to buy peace, choose the ones that look fresh, firm and bright green. Avoid buying fled or wilted pee pots because these air on ripe When preparing piece, wash the pots first. Prior to cutting off the end, Pull away strings running down the side and then take out the piece to keep them crispy, boil them quickly or stir fry them when storing peas. They're best kept refrigerated, but they need to be used quickly if left unused for a long time, the sugar and peace tense returning to starch, and they therefore become less sweet Also before storing them. Do not wash piece because then parts are more prone to mold 46. The benefits of fruits: fruits are an important part of any healthy diet and will assure optimum health and the well built body in the long run. This is because they're packed with vitamins and minerals while also being high end dietary fiber and low in calories. Benefits of switching candy or other sweets for fruits include lower blood pressure, Norris of heart disease and lower risk of diabetes. Even better foods effectively fight skin disorders and promote healthy hair roof. Unfortunately, cooking fruits mason lose much of their nutrient content, so it's usually best to eat them raw, fresh and ripe, being high and photos. Fruits also act as an instant energy supplier, which is why they make for great snakes when you're busy or about to hit the gym. The combination of powerful antioxidants, minerals and vitamins also lowers the risk of strokes in digestion, cancer and other chronic diseases. These nutrients will also help you avoid deficiencies, and we'll save you a lot of money spent on vitamin supplements as their high in water. Fruits will also help keep your digestive tract clean and your weight under control. Unfortunately, the media often propagates the myth that from intake should be limited because of their photos. Content While photos is a simple carbohydrate and can spike blood sugar, these negative effects occur pretty much only when it's added to processed foods an actual fruits. The absorption of photos will always be the late because of the regulating effective fiber . So in general, most people should eat more fruits because of the benefits and lot less because of photos. Do watch out for fruit juices, though, as they don't have to be digested, are high in calories and condemn finitely spike your blood sugar. 47. Apples: everyone has heard of the cliche. An apple a day keeps the doctor away. Well, there is actually some truth to that. According to one study, Meno Eat an apple that they reduce their risk of heart attack by at least 30%. Apples are high in fiber, but more importantly, they contain high amounts of vitamin C. Studies have linked apples with reduced risk of cancer, cardiovascular disease, asthma and even diabetes. And not only that, eating apples also means less risk of tumors, lung cancer and even osteoporosis. Even the apples peels are said to have a nutritional value because of their antioxidant capabilities that can inhibit the growth of liver and colon cancer and sales. You want to buy apples that are firm and brightly colored. Avoid buying bruised apples as they're already damaged, and you want to take advantage of the fiber and the peel and eat and keep them with appeal . This also preserves the apples. Vitamin C. Unfortunately, cooking apples reduces their vitamin C content, so really think good if you want to do this. Lastly, don't store apples for too long and keep them in a cool or even refrigerated environment. The cool storage keeps them from losing their natural moisture and keeps them crisp 48. Apricots: apricots usually come and creamy and golden color. There are a great source of dietary fibre and a great source of vitamin A. It's basically a tasty, low calorie bundle of nutrients put together in a beautiful and some colored fruit. The fruit is rich and many plant antioxidants, some of which are difficult to obtain from other fruits. This makes apricots a great and healthy addition to your diet, while adding very few calories to your data total. One of their main benefits is their high keratin annoyed content, which researchers believe to protect eyesight from aging related damage. Also, the cat chicken apricots will have anti inflammatory effects, multiple studies have shown. The CATIC in rich foods can protect blood vessels against inflammation, which will balance your blood pressure and lower the risk of heart diseases. When buying apricots, choose firm, plump or intrudes that gives slightly when you press them. Like all fruits, avoid Bruce Apricots, as this means cells are broken and that they have lost some of their nutritional content. Avoid to those that are hard or mushy as they're not as tasty as those that air fresh. You should also know that green apricots are lower and carry teens and will not ripen to its sweet taste. If you don't like the skin, don't directly peel them instead dropped them into boiling water for a minute or two, and afterwards the peel will come off more easily. Also to keep them at their best state, keep them refrigerated so as not to lose their vitamin A content. 49. Avocados: avocados are truly a superfood, and what most people don't know is that they're actually approved and not a vegetable. Not only that, but they're high and healthy unsaturated fats that many of us don't get enough of. They also contain lots of vitamins and minerals. Now, even though a regular sized avocado has around 215 calories, don't worry about this, as it is normal for foods that are high in dietary fats. Have a covers will primarily boost your health by balancing blood like butts, as most of us aren't getting enough uncirculated fits and too much saturated fats. More balance. But life months will protect your cardiovascular health and lower the risk of heart disease . Not only that, but the fat soluble vitamins and avocados will also make you prettier by benefiting your skin, eyes and hair while being completely free from unwanted chemicals. That's the reason why some people even use avocado as a topical ocean. When looking for avocados, choose those that feel heavy for their size and avoid those with soft, dark spots that indicate damage. One good trick to see even avocado is still fresh. It's to take up the little stem on the top. If the fruit is green inside, it means it's still fresh. If, however, you can only see a dark spot than you want to avoid that one. Now, when it comes to storing the food, keep unwrapped ever counters in a warm place and soft and ripe avocados in the fridge. 50. Bananas: bananas are a carbohydrate source, rich and fiber, vitamin C and potassium plus. They have long been known as remedy for upset stomachs and diarrhea. The best way to get the most out of your banana is to serve it fresh and bright, while cooked bananas will still have some potassium. Fresh ones are a lot richer in it. Do not slice for appeal bananas until you're ready to eat them, because this will expose them toe oxygen and light and makes them go back a lot quicker. One more thing. Have you ever wondered why ripen enters our so much sweeter than unripe ones? That's because the life of a banana starts with more starch than sugar. As the food ripens, starch turns into sugar and influences its taste. When buying bananas, look for firm ones that are free of roses. Their stems and tips should also still be intact. As for storing, banana should generally be kept at room temperature. If you want to speed up the ripening process, you can put them in a brown bag along with an apple or tomato. If, however, you want to slow down the ripening process, you should put them in a brown back and store everything at a cool temperature from around 50 to 65 degrees for a night. You can also freeze bananas, and for that, simply peel them and put everything in a plastic bag. 51. Cherries: Cherries are loaded with anti inflammatory, anti aging and anti cancer compounds that don't show up on your average nutrition facts label. Add to that there vitamin A and C, and you have a delicious and healthy super fruit. Interestingly, Cherries have the highest antioxidant level off any food. They will ate the body and fighting for you radicals, and we'll keep you looking younger and fresher. One study from the Michigan State University has shown that drinking a glass of cherry juice a day can lower the signs of aging. And this is also why cherry extract is used in many skin lotions and creams. They're high. Potassium content also helps regulate blood pressure and heart rate while reducing the risk of hypertension. When looking to buy Cherries, choose the one Thera plum firm and brightly colored. They may range in color from pale golden yellow, two D bread toe almost black, depending on the type and variety of Cherries you want to purchase. But make sure to avoid sticky trees as they have been damaged and are often leaking. Handling Cherries is a delicate matter, as this has to be done with care when you peel or a slice of cherry. You tear open its cell walls, releasing chemicals that will dart in the fruit and lower its nutritional contact. Remember, to the Cherries will go bad very quickly, and so you should not store them for too long. 52. Dates: states are high couple 100 fruits, rich and fiber there, also a good source of iron and potassium. Dates are often used as a laxative food eaten by people with constipation. If this is your goal, soak them in water overnight and consume them in the morning once they've turned into kind of a syrup. Other health benefits include the strengthening of bones and lowering the risk of diseases like osteoporosis. This is because of their high mineral content, especially selenium, copper and magnesium, all of which are vital to healthy bones, especially as we age. One more interesting feet of dates is their presence of organic sulfur in them, which is linked to less extreme allergic reactions and seasonal allergies. These benefits were actually proven and in 2000 to study. So if you suffer from seasonal allergies, make sure to give dates a try. When looking for the best states, look for those that are soft, shiny brown and sealed in a tight package. The best way to serve dates is with foods rich and vitamin C, which dates unfortunately like, but which is vital for the absorption of some of its nutrients, like iron. Also, when storing dates keep them refrigerated in a tightly wrapped container to avoid drying out 53. Figs: figs are a bit different from most fruits, as they aren't as juicy as you would expect when you bite into a piece of fruit. Most people prefer them dried, but they can also be eaten. Fresh figs go bag as faras Bible times and are a great addition to any diet plan. As a healthy source of dietary fibre, natural sugar, iron, calcium and potassium, they make for a great snack that can substitute less healthy options like chocolate or high sugar. Tooling them's both options. Fresh and dried. Contains powerful antioxidants that fight free radicals in your body and prevent many diseases. Thanks also supply healthy amounts of dietary fiber, which aids under the digestion of other foods and has been found to reduce breast cancer risk among woman when compared to women who ate the least fiber foods. Figs are at their best when they're plump, self and fresh. The skin should be either green, brown or purple, depending on the variety. One thing you should know is that as they ripen, fix, grow softer and when buying, fix, avoid those that air so in smell is this indicates that they've already gone bad. Unfortunately, fresh figs Paris rather quickly, so you want to eat them within a day or two after purchasing. If you store them, make sure to keep them in an air proof and moisture proof container to keep them from losing their moisture and becoming hard. 54. Grapefruits: Interestingly, the common grapefruit is the result of crossing Mpumelelo and an orange. It was given the name Great food As a tense. We grow in clusters just like grapes. They are low in calories but full of nutrients like vitamins A and C. The combination of fiber potassium, like coping and vitamin C found in grapefruit, will help you to keep your heart healthy and strong. One normal great food contains around 140 milligrams of potassium, and the high potassium intake is proven to lower the risk of heart problems and similar cardiovascular diseases. Not only that, but a healthy potassium and take is also linked to little brought pressure because it widens the arteries. A word of caution, though. Don't take grateful with medicine as the medicine will stay in the bloodstream longer, and this may boost the amount of medicine in your bloodstream above your normal dose. So before you decide to take rape with your regular dose of medicine, it's best that you talk to your doctor. Like any fruit. Grapefruit is best served fresh When looking for a great food. Choose one that is firm and heavy for its size. This means not only that it's fresh, but also juicy and delicious. The skin of a great future. Be thin, smooth and fine grade, and in regards to color, go with yellow. Avoid those with puffy skin as they tend to be dry and without juice. Lastly, you should also know that while most people prefer to remove the bitter white membrane within the great food, this will also remove much of his vitamin C content. 55. Grapes: grapes are best known for potentially extending life. This is mainly due to a compound named resveratrol, which is most often found in red wine. Grapes produce resveratrol, which protects against attacks by pathogenic microorganisms. For us, this helps reduce the risk of cardiovascular disease and the risk of cancer. When choosing graves, look for those there. A plump and well colored great should be firmly attached to green stems that been easily and snapped back when let go. If you prefer green grapes, they should be slightly yellow. Intend or with a pink blush. If red grapes are more your style than they should be deep, dark red or purple in color. Avoid mushy grapes with wrinkled skin and those that feel sticky. Those grades are usually override and are past their prime. When preparing graves, rinse them on the running water to remove any dirt. Grain the graves and pick them off their stems and leaves for leftovers. Placed them in a plastic bag and keep them in the refrigerator. It would be best to not wash grapes until they're ready for consumption. Hot water makes their skin swell, while cold water makes them shrink 56. Lemons: lemons and limes have high vitamin C contents, very little sugar and a trace of protein. Because of their vitamin C content, lemons act as a powerful antioxidant and a great anti inflammatory agent. What very few people know is that lemons also contain lemonides, which reduce the risk of cancer. There are two basic types of women's. They can either be sweet or acidic. Well, they are now via Lee, available pretty much everywhere around the world. The best way to maximize the nutritional contents of lemons and limes is to serve them freshly squeezed, as in a drink. Fresh juice has the highest vitamin C content. When choosing your lemons, choose those that are firm and heavy for their size. The heavier the fruit, the juice. Here it will be. Check the skin and make sure that they're smooth and fine. Grade. Lemon should be shining yellow and lime should be shiny green. Those they're more deeply colored have more flavor than those their pale. As for storing, wrap them tightly in a plastic bag and keep them refrigerated. This will keep them fresh for at least a month for limits or eight weeks for alliance. Do not slice either of them until you actually want to use them. Oxygen will minimize their vitamin C content and make them lose their flavour. 57. Oranges: oranges are one of the best source of vitamin B C and full late. Like lemons, oranges contain lemonides, which have been used for quite some time now for traditional healing. Currently, studies are being conducted for a wide variety of its therapeutic effects, such as anti fungal, antiviral, anti bacterial and anti Melanie riel. Some early studies suggests that lemonides and oranges can help reduce the risk of mouth, skin, lung, breast and stomach cancer. On top of that, oranges are also rich in calcium that promote strong bones and teeth. Vitamin C is rich in concentration in the white tissue just under the skin of oranges, which is why it's best to serve oranges when they're either squeezed or freshly sliced. If you plan on grating or unjust uses, grew up first to remove the wigs. The Lexx is often used to avoid moisture loss during shipping. When choosing oranges, look for those that are heavy for their size. The heavier the juicier. Keep them refrigerated to keep them fresh for longer than a week or two. Also avoid heating them to preserve their natural vitamin C content 58. Papayas: papayas are high in fiber, vitamin B, C and fully. They also contain moderate amounts of vitamin A. Interestingly, even unwrapped, a pious in their leaves contain nutrients, especially paying an enzyme that breaks long protein molecules into smaller fragments, which it's the body and protein digestion. For that reason, there even recipes online that use papaya leaves for its nutritional content. When looking to buy papayas, look for those that are medium and size, pear shaped and whose skin is turning yellow. One true indicator that a papayas right is the color of its skin. The yellow er, the empire, the riper and more flavorful. Also, keep in mind that papayas writing from the bottom up towards the stem but pires that are yellow at least halfway up or the best choice When preparing the pious. Wash them under cool and running water and cut them in half and spoon out the seats for storage. Keep them at room temperature until they're fully ripe. Once they have ripened completely, keep them refrigerated. 59. Pineapples: pineapples are high in dietary fiber and vitamin C. They also contain Brahmi Lane, which is a natural meat tenderizer. It breaks down the protein molecules and meat and adds to their flavor and AIDS digestion. Vermillion can also reduce heartburn, act as a nasal congestion, speed up the healing process of wounds and reduce inflammation. Studies have shown that chameleon is effective in treating bruises, sprains and reduce the swelling, tenderness and pain. Furthermore, as a natural blood thinner, it could relieve indigestion. When looking to buy pineapples, go with the large ones. The leaves in the crown on top should be fresh and green. It should also feel heavy for its size. The heavier pine nable, the juicier it is pineapple should also have a rich smell, and when tapping your finger against the sites, you should hear a solid thunk. To prepare a fresh pineapple, peel and slice the fruit. You can also cut it into chunks, and if you want, you can Sprinkle it with some sugar. Small amounts of sugar might do. Once done. Refrigerate to chill 60. The benefits of berries: When it comes to health, the Berries have a fabulous reputation. They will primarily benefit your memory and mental fitness. This is also why studies show that they play a big role in the fight against Alzheimer's disease. But what makes very so beneficial? I have several different nutrients that all play a role here. First antioxidants. These chemicals, which includes some vitamins like a C and E, protect cells from damage and possibly from disease. Berries are loaded with them. Next is resveratrol, which is found in grapes and some other Berries, as well as in red wine and dark chocolate. It may help lower inflammation, prevent clock arteries and offer cancer protection. And, lastly, flavonoids, which give buries their brilliant color and may help protect against cancer, inflammation and heart disease. All these nutrients packed together will lead to multiple health improvements. The fiber and them slows the rate at which with Putin's three or G ay trek and can diminish hunger. This can help keep your calorie intake and check. The antioxidants can reduce wrinkles and skin damage from free radicals and even blocked the production of enzymes that break down collagen. There is very actual has been shown to protect against cancer, especially colon cancer, while also having beneficial effects against liver cancer cells and lastly, better heart health and artery function because Barry's can prevent blood from clotting. 61. Blueberries: blueberries are known as one of the best brain foods available that help with memory improvement and mental fitness. Studies have shown that as we get older, we slowly start to decline and mental performance, and this is where blueberries come into play. They contain Aunt Assign and that is anti inflammatory and acts as an antioxidant. Blueberries are even said to help prevent Alzheimer's, Parkinson's, diabetes, heart disease and improve conditions of aging like arthritis. When choosing blueberries, choose those there a plum firm and dark blue. Don't worry too much if you see some white ish color on them, as that is the blueberries natural protective coating. Avoid blueberries, however, with juice stains or liquid leaking out of them. Stains and leaks are a sign of mold. Once ready for use, rinse blueberries under cool running water. Drain and picked them carefully. Each room stems, leaves and those that are either too hard or too soft. Blueberries are super easy to store. Simply keep them refrigerated. Do not wash them before storing, though, as this will destroy their vitamins. Avoid using metal containers as well, and make sure to eat blueberries a day or two after you buy them 62. Cranberries: cranberries are mostly associated with the annual Thanksgiving dinner, but there's so much more than that. The alluring calories and sugar and high in fiber. They're said to help prevent urinary tract infections or U T I. This is because cranberries prevent bacteria from sticking to the lining of the urinary tract, where Mary's even contained answer cancerous properties, which is always a good thing. The same properties also helps strengthen your teeth as they help reduce material and dental plaque. Like most fruits, the best way to maximize the nutritional value of cranberries is to serve them fresh and uncooked. This is one way of preserving their natural vitamin C content. Look for firm around plump and bright red cranberries. When choosing your stock, they should be cool and dry to the touch. Avoid shriveled, damp and mouldy cranberries. These are all signs of mold When storing Kremer's, keep them refrigerated. Avoid Washington prior to use as this may cause them to mature faster, store them in a sealed plastic back and keep them refrigerated to make them last for up to a year. 63. Raspberries: raspberries are known as a high fiber powerhouse. As you probably know, fiber is nature's broom and will eight in the digestion of pretty much all types of food. Other than that, rest, Berries have calcium, magnesium, phosphorus, potassium, vitamin C and K. They might also inhibit the growth of tumors. After that, they contain anthocyanins, which help reduce arthritis. When choosing raspberries, choose those. They're shiny and plump. Avoid those that have stains or leaks. As this might be a possible sign of mold. It is best to run them cool water as preparation grain and carefully remove dirt and anything else you don't want to eat. Raspberries. Air fragile fruits that easily turn into pulp if you hold him for too long in your hands. So if you buy fresh raspberries, be sure to consume them almost immediately to avoid losing their nutritional content. Like most Berries, do not wash respirators before consuming them and keep them cool and refrigerate. Washing them increases the possibility of mold and minimizes nutritional content 64. Strawberries: strawberries are real health bonanza. They're high in dietary fibre that is in green in the tiny seats that dot serves off the fruit. There are also a good source of vitamin B, full late and vitamin C. Like all other Berries, strawberries contain chemicals that help protect ourselves against cancer. Specifically, breast and cervical cancer. Studies have shown that chemicals from strawberries and blueberries inhibit steps and tumor initiation that's also reducing the risk of cancer Growth. Stories like raspberries also contain alagic assets, which helped inhibit certain carcinogens. In our daily food consumption, strawberries are best served fresh and right to preserve their natural vitamin C. So when choosing strawberries, look for those their right red and with fresh green caps. Avoid pale Berries with dark red and wet spots as those tend to be overripe. Look, too, for smaller strawberries, as they generally have more flavor than the larger ones. For preparation, rinse them thoroughly under cool running water before removing their caps. Removing their caps before rinsing them with water may risk water, running into the Berries and removing their flavor if not yet ready for consumption. Do not sliced or Berries because this will break down their vitamin C content the same set for storing strawberries simply keep them refrigerated without slicing or removing their caps. This seals their freshness and nutritional content before they're served. 65. The benefits of nuts & seeds: nuts and seeds are packed with healthy nutrients, vitamins and minerals. At the top of their health benefits is definitely there. High amount of Mona and Polian saturated fats, which most people do not get enough off. Not only are these fats extremely good for our hair and skin, they also promote heart health and lower blood pressure. Unfortunately, most people consuming excess off saturated and transfats, which in a combination with an overall poor diet, can lead to all kinds of problems and diseases. Therefore, choosing healthy fence, for example from nuts is a great way to protect your cardiovascular health and lower your risk of heart attacks. Another big advantage of nuts and seats. Is there high protein content. For example, an ounce of almonds provide six grams of protein. What you should keep in mind, though, especially if you're a vegan, is that plant based protein sources usually like one or more of the nine essential amino assets, so it makes sense to get your protein intake from a variety of sources which complement each other. Not since seeds are also high. An important minerals such a zinc, magnesium, calcium and phosphorus. They're necessary for healthy bone development, strong immune system and energy production. Hormone production is also affected by lower than normal mineral intake, especially in regards to zinc. Athletes will want to look for a nuts high in calcium and magnesium, such as elements which have 75 milligrams of calcium per house. And lastly, nuts and seeds are ideal for lowering the risk of diabetes. Not only are they low in carbs, but they also regulate the level of insulin and glucose in the body by slowing down your digestion. This means consuming seeds and nuts can prevent the spikes and drops and blood sugar that are so characteristic of pre diabetes and diabetes. Even better, some nuts like walnuts are also picked with omega three fatty acids, which act anti inflammatory and are great for brain health. 66. Almonds: almonds are oldest cultivated type of nuts, and by now we should be thrown away. The common belief that almonds are fattening because that is simply not the case. Almonds, in fact, help lower cholesterol because they're rich in mono unsaturated fat. In fact, almost 70% of the fat content and almonds is mono unsaturated fat. Almonds also contain phosphorus and vitamin E and are excellent source of magnesium. After that. Almonds contain virtually no carbohydrates, making them a perfect food for diabetics and those with blood sugar issues. In general, almonds are best served with beans. In fact, they complement each other in regards to protein content. Where is beans and almonds by themselves? Are incomplete proteins, meaning they like one or more essential amino acid. Together they become a complete protein. We're looking to buy almonds. Look for fresh nuts with clean and undamaged skin. They should feel heavy for their size because whether nuts are usually lighter, avoid moldy, shriveled or discolored nuts. These air no longer fit for consumption. To peel almonds, boil them prior to draining them. One strain. Put them into cold order, and afterwards it should be a lot easier to peel them store almonds in a cool, dry and dark place and then container that protects them from air, heat, light and moisture, exposing them to air. Heat, light and moisture usually spoils them a lot faster. 67. Brazil nuts: Brazil. Nuts are among the foods with the highest content of selenium in the entire world. Based on scientific research, selenium has been shown to have a protective effect on ourselves, which helps fight against cancer. Selenium also boosts the immune system and lowers the risk of heart disease. Like almonds, Brazil nuts are best served with beans and again because of their complementary proteins. They're super easy to prepare to slice through their shell, boiled in nuts and water for five minutes and then cool before slicing. Another way, it would be to use a potato peeler to shave off their shells. But obviously most people will buy the Brazil that's already ready for consumption and taken out of their shows. When buying Brazil nuts, look for those that air heavy for their size because whether that's a usually light again, avoid moldy shower room and discolored nuts and make sure to store them in a cool, dry and dark place. 68. Cashews: cashews, like all nuts, are good for the heart. People who eat nuts are less likely to suffer from heart attacks or die from heart disease . Around half of the fat found in cashews are Mona unsaturated fats, which are generally regarded as the healthiest type of fit. Higher intakes of mona on saturated fat are linked to lower levels of heart disease and cancer and lower a role Life spans. Cashews, especially raw cashews, are best cooked before you remove them from their shelves. Cooking removes their oil that is present between the shell and the raw nut. This needs to be removed to avoid allergic reactions. Also as a tip when adding cashews to your recipe at them to the mix, just as you're about to finish cooking as cashews tend to soft and quickly when cooked. When looking to buy cashews, look for freshness with clean and undamaged shells. They should feel heavy for their size because whether nuts are usually lighter, avoid moldy Cheryl or discolored nuts as these air no longer fit for consumption. Also again store them in a cool, dry and dark place in a container that protects them from Aaron Heat 69. Coconuts: If you're looking for something that is high in fiber, the coconut is one of your go to foods of choice. While it is known to behind fiber, it's even more popular for its coconut oil, which is about 90% saturated fat. Coconuts are also a good source of iron, zinc and selenium. The best way to serve coconuts is in small servings and as a condiment. When preparing your coconut, puncture the shell with a sharp tool. Once done, pour out the liquid. Once all the liquid has been drained, crack the coconut in the middle with a hammer to separate it. And Hafs you can then private meat out of the show juice coconuts that air heavy for their size When shaking them. You should be able to you the liquid sloshing around inside. Otherwise, that had already dried out. Store fresh coconuts and the refrigerator, but be sure to use them within a week. If you have already shredded the coconut, it should be covered in a container and used within a day. Make sure that the container is moisture proof and tightly lids 70. Hazelnuts: Hazel. Let's do not have a very good reputation within the fitness community, which is a sad thing because they have such a great nutritional profile. Hazel. Let's contain a plan. Sterile cold baiters into Sterile, which lowers cholesterol and lessons. The symptoms of hybrid plasmids. Hyper plasma here is most commonly experienced by older men in their forties. It causes multiple bathroom visits at night, and while it may be harmless, it can be quite uncomfortable. Hazelnuts are best served with beans, since both are legumes. They complement each other by highlighting each other's protein content in regards to preparation. Hazel. It's our best cooked before we remove them from their shell, which makes it a lot easier when looking to buy hazelnuts. Look for fresh nuts with clean and undamaged cells. They should feel heavy for their size because whether nuts are usually lighter, avoid moldy, shoveled or discolored nuts. As these air no longer fit for consumption. Story hazel. It's in a cool, dry and dark place in a container that protects them from air, heat, light and most, your 71. Macadamia: macadamia nuts contain calcium, phosphorus, magnesium and potassium. Magnesium is especially important for strong bones and teeth. They also contain selenium, which helps reduce the risk of heart disease and cancer. Like Hazel, it's. They also contain bater success. Toral, which has been set to promote prostate help when looking to buy macadamia nuts, look for fresh nuts with clean and undamaged shells. They should feel heavy for their size because whether nuts are usually lighter, avoid moldy, shriveled and discolored nuts as they're no longer fit for consumption to open, make a demon. It's wrapped them in a heavy cloth, one at a time. Then, on a wooden brad board, hit the nut with a hammer store. Make a demon that's in a cool, dry and dark place in a container that protects them from air, heat, light and moisture. 72. Peanuts: peanuts, despite the common misconception, are not actually nuts. They are, in fact, legumes similar to beans and peace. Another fun fact about peanuts is that, like legumes, they grow underground. Surprisingly, Peters are high in antioxidants and can be put on the same antioxidant level as strawberries. They also contain a high concentration of peak America acid, an antioxidant that is known to help reduce cancer. Lastly, peanuts are known for their high dietary fibre, vitamin E and vitamin B. When choosing peanuts, look for those they're tightly sealed in jars. For a Kant's, those are the ones that are protected from air and heat. This is important because peanuts easily lose their Freddie assets when exposed to air and heat. The best way to maximize the peanuts natural content is to serve them with greens. Together, they complete each other's deficiencies and protein. When storing peanuts, keep them in a cool and dark cabinet away from exposure to heat and light. If you plan to hold them in storage for more than a month, keep them refrigerated in a cool and tight container 73. Pecans: pecans are best known for their motor and saturated fat content. Mona and saturated fats are the same heart healthy fats that can be found in oil of oil and is known to reduce the risk of heart disease. They're also loaded with nutrients like potassium, vitamin E and beta sinister role, all of which are known to lower cholesterol and again reduce the risk for heart disease. Pecans, like all other nuts, have also been known to reduce the risk of diabetes. Pecan nuts are best served with beans, since both are legumes. They complete each other by highlighting each other's protein content. When looking to buy pecan nuts, look for fresh nuts with clean and undamaged shells. They should feel heavy for their size because whether nuts are usually lighter, avoid moldy, shoveled or discolored nuts. Screw them in a cool, dry and dark place in a container that protects them from air, heat and light. All of these spoke pecan nuts a lot faster 74. Pumpkin Seeds: pumpkin seeds contain NATO citizen roll and can be used to treat BPH or benign prostate hyper plans. Mia BPH, although not dangerous, is a condition most commonly experienced by men over their forties, causing them to go to the bathroom several times at night. To add to this better citizen role is also known to lower cholesterol. Pumpkin seeds are best served dry or with peanuts and beans. Combining these three together complement each other's protein content. When looking to buy peanut seats, look for seats and sealed packages that help protect them from air and moisture. Store them in a cool, dry and dark place in containers that protect them from air, heat, light and moisture. All of these spoken conceits a lot faster. 75. Sunflower Seeds: Some floor seats are known as a functional food. They're rich in a number of components that act as antioxidants and anti carcinogens. They contain fight tosta roles, which are well known for the capability to lower cholesterol. They also contain detain, which helps reduce the risk of heart disease. Sunflower seeds are best served with beans, Since both are legumes. They complete each other by highlighting each other's protein content. When looking to buy some flores seas, look for fresh nuts with clean and undamaged shells. They should feel heavy for their size because whether nuts are usually lighter, avoid moldy, shriveled or discolored nuts. Store them in a cool, dry and dark place in a container that protects them from air, heat and light. All of these will spoil some floor seats a lot faster. 76. Walnuts: walnuts contained the highest amount of omega three, as compared to its other sister nuts. Omega three helps reduce plaque formation and also supports brain function specific to mood and feelings. Which is why they say that eating walnuts can help improve your moved. To add to that walnuts are a great snake, especially for Children. They have been set to help improve attentiveness and reduce behavioral problems. Lastly, for those trying to lose weight, wallets have been known to reduce levels off hunger and reduced food intake during meals. But keep in mind that there high infant, which has nine calories per gram Walnut seats are best served with beans since both our lady ums, they complete each other by highlighting each other's protein contact. When looking to buy Wilner's look for fresh nuts with clean and undamaged shells, they should feel heavy for their size because without nuts are usually lighter. What moldy, shriveled or discolored nuts store them in a cool, dry and dark place in a container that protects them from air, heat and light. All of these will make will not spoil a lot faster 77. The benefits of meat, poultry & eggs: animal proteins like lean beef, poultry and eggs are generally regarded as the most complete source of protein. That is because they include all nine essential amino assets, while also being digested more efficiently by the body than plant based proteins. Besides that there high in many vitamins and minerals, lean red meat is a great source of iron, zinc and vitamin B. For example. Iran is especially important during infancy and for menstruating women and endurance athletes. Make sure to consume some vitamin C's, for example, in the form of tomatoes along with your meat, though, as this aids in the digestion of the iron. As you probably know, though, many forms of animal proteins have come under quite some criticism over the last years, especially because of the growing trend and vegan diets. So the question arises. Are animal proteins unhealthy? And does meat cause cancer? Well, here's what the reason says. First of all, cancer is a particularly difficult disease to discuss in absolutes. After all, almost everything we eat has the potential to be involved in cancer development. For example, antioxidants can both promote and Hendra cancer growth, but the effect is usually too small to notice. Some compounds found in smoked meats have been found to damage cells, which is the first step to potential cancer. Current evidence suggests that red meat campos cancer risk for people with poor diets and lifestyle choices. What this means is that people who are overweight and don't exercise will be under a lot greater risk of getting cancer for meat. Why is that? Various compounds, produce and meats during cooking and processing have possible cancerous effects when consumed by humans. However, the amount of these compounds and their aggressiveness depends on the preparation method of meat. This is because these harmful compounds are not inherent to the meat but our side effects from treating it with fire. Now, is there anything you can do to reduce these harmful compounds? Yes, definitely. First of all, smokers and people following a one sided and generally unhealthy diet where the highest risk group and all studies, so make sure you start with the basics, stop smoking, set up a balanced diet with more vegetables and start exercising. This alone will reduce the risk of cancer from need and a general be a lot more healthy when it comes to meet preparation studies have shown that marinating it before cooking reduces harmful agents in the meat. Also, preparing meat under higher temperatures such as grilling and directly above the fire seems to create more heartful agents than baking or broiling it. With this in mind, what's the bottom line on meat and cancer? Fears of cancer red meat have probably been exaggerated. Making healthy lifestyle choices such as staying at a healthy weight exercising and not smoking, is a lot more important than micromanaging your meat intake. If you're going to lay of red meat, start with avoiding too much process cured or smoked red meat. 78. Eggs: today, eggs are known as a dietary powerhouse, but it wasn't always that way. For years, eggs have had a bad reputation because of their high cholesterol content. But things changed when studies prove that dietary cholesterol does not necessarily lead to an increase in your body lead cholesterol. Besides that, eggs have many health benefits. They contain high amounts of protein along with vitamins and minerals. Eggs also contain nutrients that help reduce eight related muscular degeneration, which can lead to blindness as we h. They're also known for their nutrients that can help with brain development and memory enhancement. Eggs come in different colors brown, wide, blue and even green. However, the most come ones that you will see in the supermarkets are usually white or brown. There is no difference in nutritional benefits, and brown does not equal healthier egg. In fact, the colors of the eggs are purely based off of the genetics. Off the chicken, you can maximize the nutritional content of eggs by refrigerating them. Once you're ready to use them, cook them thoroughly to kill any potential bacteria 79. Free range poultry: poultry is low in fat and calories and high in protein, which makes it an ideal food for weight loss and weight maintenance. Not to mention that chicken is jam packed full of central nutrients and vitamins like calcium, magnesium, zinc and iron. If you're trying to lose weight, remember that there is a difference in fat content between skinless and skin chicken, so removing it makes sense when looking for the best type of poultry. It look for those with fresh and unblemished skin. When buying whole chicken, choose those that are fresh and have not been prepackaged. The more flexible the breastbone, the younger, the bird and the leaner the flesh. How you want to prepare poultry is really up to you. You can broil it, cook it in a pan or fry it off course. I'd advise against Frank, as this adds a considerable amount of calories and transfats. When storing poultry, keep it refrigerated. This helps prolong freshness by slowing bacteria from multiplying 80. Grass fed beef: beef is full of protein and essential amino acids. Beef. It is slightly more saturated if you compare to pork fed, but less when compared to lamb fat. Besides, that, beef is an excellent source of zinc earn and vitamin B six and B 12. When preparing beef, it's best served with food that is rich in vitamin C. Vitamin C contains absorbing acid, which helps your body digest the iron that can be found in the beef. When choosing your beef, look for beef that is fresh and red. Also, take a look at the fed in the beef. It should be white and not yellow. When choosing lean cuts of beef, choose those with little internal streaks of fat. When storing raw beef, keep it refrigerated. This helps belong the freshness of your beef. Simply make sure that they're carefully rep to prevent drippings from contaminating other types of foods in your fridge. 81. Lamb: lam is a good source of protein and essential amino acids. It is also an excellent source of vitamin B and hem are heme. Iron is the type of iron that is most easily absorbed by the body. Keep in mind, though, that lamb is high in saturated fat and cholesterol. When looking to buy lamb, choose lamb that is pink to light red and color, with a smooth and firm texture and little fat. The more important of the two factors is the texture, though when serving lamb, the best way is to have a broiled or roasted to allow fed to mount. If you prefer to include lamb in your soup or stews their best skimmed. Other than that, Elam is best served with tomatoes, potatoes or other food that is rich and vitamin C. This helps the body absorb the iron more easily. When preparing your lamb, cut away all the visible fed. This will help reduce your fat intake and cholesterol significantly like beef. Keep your lime carefully wrapped and refrigerated to avoid drippings from contaminating the rest of your food stored in your fridge. 82. Liver: liver is a good source of protein and is moderately high in fiber saturated fat and cholesterol is also one of the best sources of vitamin A and vitamin D. Liver is best served fresh when preparing liver wiped with a damp cloth and pull up the outer membrane. Then you can cut of the veins. Depending on the kind of liver that you have. Soak it for several hours, either in cold milk or water prior to cooking. Deliver sheep, pork and beef liver have the strongest flavor and need to be soaked in either milk or water longer than other types of liver. Liver goes bad, extremely fast and should be refrigerated no longer than a day or two. 83. The benefits of fish & Seafood: seafood is not only extremely delicious, at least in my opinion, but also full of protein, important nutrients and rich in omega three fatty acids. You're a few of the many benefits of eating seafood. First of all, fish and seafood in general provide essential nutrients, especially vitamin B and vitamin D. The different types of vitamin B, such as B one B three B 12 perform a number of different functions, like improving energy production, metabolism, mental fitness and skin and hair. Vitamin D, on the other hand, is important for our immune system and hormone production. Besides that, certain fish like Solomon Origen vitamin eight, which protects our vision and also helps us maintain a proper immune system. Another huge benefit of seafood is it's omega three fatty acid content, which promotes heart health big time. Several studies have shown that omega three fatty acids can significantly reduce the risk of cardiovascular disease, like heart attacks or strokes. There are also important for healthy joints and have been shown to reduce the symptoms of arthritis as well as morning stiffness. So if you feel your joints could be in better shape, make sure to eat enough eddy fish or get your omega three fatty assets through supplementation. As mentioned before. Seafood also helps preserve moisture in the skin. Even though most people use all kinds of moisturizers and lotions, your skins appearance is actually affected a lot more from what you consume them. What you apply directly to it. Omega three fatty assets can protect your skin against UV race and fish. Oil supplements have been shown to reduce acne and some people mental benefits are also huge seafood. Omega threes can not only reduce the risk of developing Alzheimer's disease, they also promote healthy brain growth and infants and Children. It's protective effects on the brain may even go so far as to lower the risk of depression or even reduce the symptoms off light depressions. 84. Clams: clams air, one of the richest sources of iron, even more so than beef liver. They also provide you with magnesite, which is an important mineral essential full sell girl and reproduction. The same mineral also helps heal wounds, faster approved brain function and increased metabolism. When looking to buy clams, choose those they're tightly shut or close with the snap when touched. Fresh clams are usually plump and trying, and they also smell good when checking on clams. There should be very little water where they're sold. Those were the ones that are fresh and most full of flavor. The best way to serve clamps is to make sure that they're cooked thoroughly to avoid food poisoning. When preparing claims, watch them on the cold running water once, then put them in lightly salted water to remove dirt and sand. Do this for about half an hour. As for storing the same goes as with all other shellfish. Keep them refrigerated to ensure that there are the best state used them quickly. They're extremely perishable and should not be stored for too long, 85. Lobster: lobsters have hard shells and 10 legs off, which to have developed to become pincers. They have for rich meat inside their bodies, tails and even their legs. One thing very few people know is that even lobsters livers are edible. Lobsters are high in protein and contain the nine essential amino assets. They're also contain selenium, which helps fight cancer. When choosing lobster and look for those they're fresh and smell good. It is better if they're moving actively upon purchase. Lobsters Gobet extremely fast, so it's best to cook them before storing to increase their shelf life for storing lobster, same as all other shellfish. Keep them refrigerated to ensure that they're the best state. Used them quickly. They're extremely perishable and should not be stored for too long. 86. Salmon: sown is one of the healthiest foods out there. It is rich in omega three fatty acids, which are good for the heart and the brain. Someone also helps with inflammation, circulation, memory thought and controlling your blood sugar. When choosing Solomon, choose those that are fresh with a nice smell and Chinese skin. It should be reddish pink and color. Asked for a piece that is sitting directly on ice or is on the bottom of the refrigerated case to help ensure that the fish you bring home is fresh. If it takes you longer than 30 minutes to get home, ask your fish seller to package the Solomon and Ice or with a freezer package. If you plan to cook salmon on the same evening, you buy it. Rewrap it and plastic if it's only wrapped in paper and place it in the refrigerator or a nameplate to catch any errand drips. Whole salmon steaks and fillets stay fresh in the fridge for up to two days in the freezer . Salman retains its quality for up to three months 87. Shrimp: shrimp are one of the most popular types of shellfish in the world. There lean high in protein and low in calories. Like all animal proteins. Shrimp also have all the nine essential amino acids. They're high in selenium, and recent research suggests that the selenium and shrimp is extremely well absorbed. Estimates goes highest 80 to 85% off total selenium absorption from the shellfish. Since selenium deficiencies have been shown to be a risk factor for heart failure and other forms of cardiovascular disease, as well as other problems including Type two diabetes, compromise, cognitive function and depression Dream may have a unique role to play in your meal plan. If your health history places you have a special risk for any of these areas. When preparing shrimp or prawns, run them through cold water to clean them from dirt and sand cooked shrimp in their shell or peel off their show and remove the black mane found running down there back once, Then you can use it as you will based on your Children recipe. Keep from refrigerated for optimal storage 88. Tuna: second to shrimp tuna as one of the most popular seafood in the United States. Tunas high in omega three fatty acids, which help in bringing balance, and the blood vessels, thereby reducing cholesterol in the arteries. As such, the heart is able to efficiently carry out its function of pumping blood throughout the body while maintaining good health. Tunas, also high in potassium, which is known for lowering blood pressure. Army Guthrie assets in combination with potassium, bring an anti inflammatory effect to the cardiovascular system, which in turn benefits us by lowering blood pressure, risks of stroke and heart attack. Tuna can range in color from deep red to pink. Ideally, tuna will be displayed as a whole. Loin and steaks will be cut at your request. But if your store the place takes already cut, look for moist but not wet or we be shiny, almost translucent meat. This means the steak is fresh and recently cut cut steaks will begin toe oxidize and turn brown fairly quickly. If they look dual or very brown, then you should probably avoid them before preparing. Tuna steaks runs with cool water and pet dry with paper towels 89. Dark Chocolate: dark chocolate consists mostly of cocoa, which is full of carbohydrates and protein. It also contains a number of vitamins and minerals that can support your health, like potassium, copper, magnesium and iron. Eating. Dark chocolate can help lower blood pressure if you've reached a certain age and have mild high blood pressure. But since it's so energy dense, you have to balance the extra calories by eating less of other things. Also, study suggests that milk may interfere with the absorption off antioxidants from chocolate . This means the higher the cocoa content and the lower the milk content, the better. When looking to buy it are chocolate. Choose those that are in tightly sealed boxes or bars. When opening dark chocolate, the chocolate should be shiny and glossy. 90. Olives & Olive Oil: olives come in green and black. Green olives are picked before they're fully ripe, while black olives are picked when they're ripe and dipped into an iron solution to stabilize color. Olives contain high fiber and low fit and are best served with food that has less sodium. When buying olives, look for those that are in tightly sealed cans, as olives can be quite salty. Made them in olive oil prior to serving to make them less salty. Once you open a can of olives, take them out of the can and refrigerate in a clean glass container. As for olive oil, it is extracted from olives and is comprised of about 1/4 of saturated fats and 3/4 of extremely healthy Mona unsaturated fats. Olive oil is believed to help reduce inflammation and may have beneficial effects on genes linked to cancer. Apart from its beneficial fatty assets, it contains modest amounts of vitamin E and Kate. All this put together, it makes olive oil one of the healthy sources of pets. But keep in mind that it is nine calories per gram were then doubled out of protein and carbs 91. Cancer fighting foods: cancer is a difficult subject, not only because it's a major global health problem affecting millions of people each year , but also because there isn't one single cost we can point to when it comes to how cancer cells develop and grow. Therefore, cancer. It's a systematic disease with numerous causes that usually interact with each other. Important factors include your environment, your genetics and, of course, your diet. Even though there doesn't exist a food that will completely eliminate your best of cancer, we can lowered, often drastically through a balanced diet, an active lifestyle and a focus on the following fruits. First, leafy greens. Leafy greens should not only play a big part in any healthy diet because they're full of vitamins and minerals. They're also ricin in Del's Bioscience mates and Eyes Elias I inmates, which are biologically active compounds that hinder the formation and growth of cancer cells. Now, basic dietary guidelines advise adults for teenagers to consume at least two cups of dark, leafy greens per week and around one cup for Children between the ages of four and eight. However, these air just guidelines, and you can not overdose on greens as their Origen nutrients while also being low in calories. So if you want to include them in your diet, you can actually get a lot more than that. Next is broccoli, broccoli and other cruciferous vegetables are not only in good fiber source but also rich in vitamin C, E and K minerals and different kerak noise that echoes antioxidants in the human body. Also, broccoli contains a group of substances called glucose stimulates, which contained sulfur and are responsible for the characteristic Roman flavor off the vegetable. When you eat broccoli, glucose simulates are broken down in your G I tract and form biologically active compounds like Kindle three carbon all or sulforaphane, which have been examined for their anti cancer effects. Besides that, these compounds protect cells from the in a damage, prevent carcinogens from forming and two more cells from migrating another food category. You should definitely consider our Berries. Not only will you get quite a bit of vitamins a C and E out of them, they all have high anti oxidant effects, some of the highest of all foods in the world here. Raspberries, blueberries and cranberries should be mentioned, in particular because a study suggests they have the most potential to help prevent cancer . This is due to an antioxidant quality were still being, which seems to combat cancer cells and protects healthy cells. In one study, laboratory animals that consume black raspberries had a 60% reduction in tumors of the esophagus and 80% lower risk of getting colon tumors. Next garlic there. Several studies suggesting a link between higher garlic and take and reduce risk of different types of cancers, especially breast, colon and pancreas. The's positive effects from garlic may stem from its antibacterial properties or from its ability to prevent the formation of cancer cells. The World Health Organization's recommendation for general health promotion and adults is a daily dose of 2 to 5 grams of fresh garlic, which is about one club or 300 to 1000 milligrams of garlic extract and, lastly, tomatoes. Tomatoes air not only awesome for pasta sauce there, red coloring might make them a good preventative off cancer, especially prostate cancer. The color actually comes from a pipe chemical called like a peen, which is most concentrated into madness and X, as a strong antioxidant like a peon, has been observed to stop the growth of tumors by blocking abnormal cell growth and boosting the immune system. Interestingly, to consume as much like a Pena's possible, you want to eat, cook or process tomatoes like tomato juice as this makes the compound more available to your body. Basically, the heat will break down the tomato cell walls and make it easier for your body to absorb the substance. 92. Foods For More Energy: foods for energy is a tricky topic. Why? Because in theory, all foods provide calories and therefore energy. This would mean that high calorie foods like a cheeseburger or other types of junk food, should be best for energy. But obviously, this is not the case. If you're also concerned about long term health, so what foods are healthy and provide you with an energy boost? Here's a quick list with the best options first, all types of quality carbs, even though carbohydrates are vital to your survival. There in the body's preferred energy source. When you consume carbohydrates, there quickly turned into blood glucose and provide immediate energy. They will then be converted and took glycogen for later use or to fit. If you consume more calories than you expend, our rain also almost completely relies on glucose. For energy. Cars become especially important, the more intense your exercise. Obviously, during physical activity, your energy needs increase, while feds provide 80 to 90% of your energy during normal daily activities. Carps takeover. When you start doing moderate to high intensity exercise when consuming carbs, make sure to focus on unprocessed for minimally processed sources like sweet potatoes, brown rice and whole grain breads or pasta. These are more nutritious and also high in fiber, which is important for digestion. Next fruits, while foods are also carbs, I want to mention separately because they're more quickly digested than the carbs I mentioned before. So if you need a quick boost of energy, go with an apple or a pear to get you going. The high abundance of vitamins and minerals will also benefit your health, and his wife routes away better for quick energy than process sources of simple carbs like chocolate, coffee and tea. Thes two options won't surprise you. We all know that caffeine can provide a quick energy boost to get you through the work day if you prefer a steady supply of caffeine tried to you rather than coffee, which the body takes longer to break down. You can also use these Catherine sources before you work out, which will increase your performance quite a bit. Make sure, though, to not overdo this as your body gets used to the caffeine intake and will require larger and larger doses over time and lastly, anything that you are deficient. A lack of energy is often due to a nutrition deficiency, which is why my last tip is to do a blood test if you believe this could be the case, many people that live in colder parts of the world are deficient in vitamin D, for example, among athletes, common deficiencies are vitamin C, iron and magnesium, which can all be treated with simple diet adjustments or by taking the right supplements. Vegans and vegetarians are prone to let calcium and vitamin B 12. So if any of this applies to you, make sure to check for deficiencies. Bring your nutrient level back to normal. We'll give you a huge energy boost and will definitely improve your quality of life. 93. Foods For Good Skin & hair: even though beauty products nowadays get more, more sophisticated, some of the best ways to get glowing skin and hair are still natural foods. There is an increasing body of evidence that nutrients and certain foods will help with wrinkle reduction, radiance and acting prevention. I will now show you the best ones so you can feel younger on the inside and look younger on the outset. First olive oil Olive oil is a great provider off mono unsaturated fatty acids, which are some of the best dietary fats you can consume. There are also important for home own production and ensuring a healthy hormone balance. A 2012 study with 1200 women showed that a consumption of at least two tea spoons of olive oil day led to 31% fewer signs of aging when compared to people who consume less olive oil . Olive oil also has anti inflammatory effects. This is due to a compound called Olio Cancel, which works similar toe ibuprofen to stop the activity off inflammatory enzymes. Using olive oil in and on your body can therefore help reduce certain inflammatory skin conditions like dermatitis and dandruff. Green tea, which originally came from China to Europe has been used for centuries to treat all kinds of help conditions. It's high in antioxidants, B vitamins and, of course, caffeine. Besides its health benefits, green tea has an impressive list of hair and skin benefits. To enhance your beauty, you can drink a few cups of green tea or even applied to your skin and hair. One example would be for hair growth. The antioxidants in it have properties that book DHT, which is one of the key factors and hair loss. So after washing your hair, you want to rinse it with freshly brewed green tea, which has cooled down. Of course, there should be done for 2 to 3 times a week for a few months to enjoy its benefits. Kidney means kidney beans are packed with sink, and studies indicate a correlation between blemishes and low zinc levels. In fact, any food high in zinc and also sing supplements will likely help you with skin and hair conditions, especially if you're a zinc deficient or close to it. That's also why they're quite a few topical lotions that contains ink. A four ounce serving of kidney beans will help you get a good dose of sink. But if you take simplemente, don't go are 40 to 50 milligrams of zinc per day as it can be toxic in higher doses. Fish and fish oil, the fatty assets and fish and fish oil will hydrate your skin and help with inflammation. This is mostly due to its high amount of omega three fatty acids. Most of us aren't getting enough of Army got three, and this can lead to a hair color changes or loss. Even. That's why most people should consider eating more fish. Or, if you're concerned about the mercury in fish and one of more practical solution. Fish oil capsules. If you're Regan, try flax seed oil or walnuts, which are also high in omega three fatty acids. And lastly, dark chocolate. Dark chocolate is filled with planned compounds that have antioxidant properties. The's help hydrates skin and improves circulation. The problem is that dark chocolate has quite a few calories, so you want to stick toe a one ounce portion, which has around 150 calories. This will help you reap the good benefits of it without the weight gain. Also, the chocolate should be at least 70% Ochoa. Otherwise, you will likely see no benefits 94. Foods For healthy bones & ligaments: When you want to build stronger bones, you want to focus on two key nutrients. Calcium and vitamin D. Why? Because calcium is vital to the structure of your bones and teeth. Where's vitamin D house? Absorb calcium while also aiding in the growth of bullets. Both nutrients are super important during puberty, when your body needs them to support your faster than normal growth. But they also help as you age. For example, calcium and vitamin D deficiencies increase the risk of osteoporosis and make bones more prone to fractures. So when looking for foods to improve your bone health, we have to look at those that provide these two nutrients. Milk would be the first on our list. This is because it is packed with calcium. For example, eight ounces of fat free milk have only 90 calories, or provide about 30% of your daily calcium requirement. They're even certain mills that are fortified with vitamin D so you can get both in one glass. Other dairy products, like cheese yogurt, are also great sources of calcium. Just make sure to keep your total calories and check as some products out there are friendly calorie dense. If you're a vegan or don't like dairy products, you can either supplement calcium or consume a lot of kale, broccoli or spinach. One cup of quotes. Finish contains almost 25% of your daily calcium, plus some fiber iron and vitamin A. Next, our Freddie varieties of fish like salmon, mackerel or tuna. The's air full of vitamin D and three ounces of canned tuna contain about 150 international units. As with all types of fish, there's always the risk of mercury, so make sure to not use it as your one and only vitamin D source. Of course, you also want to make sure to get enough sun exposure. Our body can produce vitamin D through ultraviolet race, which is why it's so important we get enough sunlight every day. If you supplement vitamin D, make sure to take the supplement along with a meal as vitamin D is fed solvable. 95. Foods to prevent Heart Disease: heart disease is the number one killer in America. While the prevention of heart disease was fairly difficult a few decades ago, we now know that your diet and a healthy lifestyle will play a huge role in keeping your heart health. For someone who already has heart disease, the right date is even more important. It can slow or sometimes even reverse the narrowing off the heart arteries and help avoid further complications. The most important steps in preventing heart problems from a diet perspective are always the same. You want to lower your LDL cholesterol, lower blood pressure, lower blood sugar and lose weight if you're overweight. While all these steps might require bigger changes in your diet plan than just adopting the following foods, these options can do their part in getting you on the right track First on the list Salman , Salman and other types of fatty fish contain large amounts of omega three fatty acids, which lower the risk off plaque buildup in the arteries and irregular heartbeat. Most people are recommended to eat fish twice a week, but if this is not an option for you, think about supplementing omega three assets through fish oil capsules. Next is oatmeal, all meals high in soluble fiber, which potentially lowers cholesterol and works like a sponge in your G I tract. Basically, oatmeal soaks up the cholesterol, making it unavailable for the blood stream. But avoid instant and flavored volts. Is there often high in processed sugars? You want to go with old fashioned oats without sugar or, if you don't like oatmeal, other types of minimally processed whole grains like bread or pasta. Citrus fruits are also good choice. Oranges and grapefruits can actually lower your risk of strokes. Not only not only that, but they're also packed with vitamin C, which will boost your health and reduce the risk of any heart disease. You probably want to up for the whole Bruto instead of juices, as they often contain added sugars and aren't nearly as filling. Also, talk to your doctor about great for products that might interfere with your cholesterol lowering drugs. And lastly, avocado and olive oil, avocados and olive oil provide the body and heart with healthy mono unsaturated fats. These lower heart disease risk factors like cholesterol and are also high in anti oxidants and potassium. I personally like my avocados on bread, but you can also eat them on their own or blended into guacamole 96. Foods for faster muscle gains: like fat loss foods. The term muscle gain foods or foods from muscle growth is misleading. There aren't any individual foods that will make your body rule muscles like it's magic. Muscle growth is actually achieved through resistance training and by progressively lifting heavier weight loads. This is called progressive overload now, assuming you already do this, what you can do, however, is set up and died that provides your body with the necessary building blocks to grow new muscle tissue. Because even if you lived it enough weight but didn't supply your body with the necessary nutrients, you would still see little to no results. So in this case, what does it muscle growth or bodybuilding diet look like? Explain how to do all this in my muscle building course, but to give you a short overview, you would first have to calculate your optimal calorie intake. This will be your total daily energy expenditure, also called Tedy, plus 20% of additional calories to create weight gain. Then the next step is finding the right foods for a dye plant. A good starting point is having your daily calorie breakdown to be 40% carbohydrates, 30% protein and 30% fat. Now here's a list of the perfect foods to cover your carbs. Protein and fat intake. As for carps, really, any quality source will do. This includes rice and brown rice, whole grain pastors, breads and cereals, sweet potatoes and normal potatoes and things like to know it. As for protein, my preferred sources are chicken breast, all types of fish, dairy products, lean beef and, if you are vegan, things like beans or lentils. And for offense is always you should favor unsaturated types of fits like avocados, olives and olive oils. We're nuts and nut butters. Of course. These are just examples in regards to muscle growth. Your body actually cares very little where it's macronutrients come from as long as you provide enough. If you want to learn how to set up your ideal fitness meal plan, check out my nutrition master class, where I teach everything in a lot more detail. 97. Foods to fight Stress & Depression: When you're stressed, life becomes more difficult. But reducing stress can also be difficult in our busy everyday lives. Nonetheless, when it comes to your diet, there quite a few things you can do to lower stress levels and calm down. Now some people might think that all foods are calming foods, and just eating will make them feel better. The problem with most comfort foods, though, is that there are also high in calories and do not promote health. So there is a huge difference between using a foods inherently calming properties and eating any kind of food to feel better. The latter. It might give you a temporary sense of calm, but it's a quick fix that wears off way too fast. So what are some foods that will boost your mood and promote health? Here's a quick list that will help you get started first. Anything with omega three fatty acids. So fish, fish, oil, walnuts or flax seed oil. Omega three assets provide building blocks for healthy brain development and function, and might even help prevent mental diseases like 80 80 or Alzheimer's. Since many people get too little omega three assets, he should definitely be included in a well rounded, stress reducing diet. Some studies even suggest that they held fighting oppression. However, the findings aren't definitive, so we can't be sure next anything with B vitamins, especially B 12 so meat, seafood, eggs, green leafy vegetables or legumes. Vitamin B 12 deficiencies are fairly common among vegans and have been linked to increased stress levels and a reduction in overall health. The problem is that animal proteins like meat and eggs are the best sources of vitamin B 12 so answer vegan. You would probably want to consider supplementing, even though you could theoretically get it through plant based sources. This would be impractical as the required amount is simply too high. If you're not a vegan, make sure to get your vitamin B 12 from quality beef like rescue. Brazil Nous Brasiliense are the world's best source of selenium, which is an essential mineral, so our body cannot produce it from other minerals and we have to get it from food. Selenium is not only vital to hormone production, but it also works with other nutrients to balance antioxidants in our body cells. Several studies have shown a relationship between lower than normal selenium levels and depression. So if you feel down or even suffer from depression, check for selenium deficiencies and get some Brazil nuts. One or two a day will be enough to bring a selenium, Vectra Normal and Leslie blueberries. Blueberries are not just a delicious fruit. They're higher moment. Vitamins, plant nutrients and antioxidants are extremely beneficial when wanting to reduce stress. In fact, anthocyanins, which are the pigments that give them their deep color also, and your brain in the production of dopamine dopamine is critical for your memory function and your mood, so make sure to stock up on blueberries. 98. Foods to boost testoerone: one of the most common questions asked by my students is how you can increase testosterone levels without using steroids. This is a very valid question because we all know that testosterone is the primary hormone responsible for muscle growth, sex drive and oftentimes overall well being in men. So no wonder guys want more of it. What's interesting, though, is the fact that they're also quite a few women who prefer to have higher testosterone levels. Their bodies, of course, also produced testosterone, but in smaller amounts. So the question then is, Which foods can we use to naturally increase our testosterone levels? There are quite a few, but what you have to understand is that these strategies have limits. Many people who asked how to increase their testosterone are beginners looking for a fast and easy way to build more muscles. Even though the strategies I'm going to talk about our proven toe work, they will not make you look like a bodybuilder or doubled the amount of muscle you can build within a month. Much of your body's ability to produce testosterone is limited by our genetics, so what we can try to do is take advantage of your full potential, which will have a positive impact on your muscle games and overall mood. But don't think of this as some sort of diet. Heck, that will make you become the Incredible Hulk just from eating certain foods. With that being said, here's some foods to increase your testosterone level. Number one is any food high in unsaturated fat. This includes foods like olive oil, most nuts and avocados. Dietary fed is extremely important for the production of hormones, including testosterone. We know from various studies that diets low in fat can lead to lower testosterone levels, and that's hiring. Fed can increase testosterone levels. Therefore, you want to make sure to include enough healthy sources of unsaturated fats in your meal plan. So how much fat should you eat per day to make sure you're getting enough? Most people want to get at least 15 to 20% of their oral calories from fats. This will enter optimal health and performance. But if you want to test things out, you can go a little higher until 30% to see if you notice any differences Now. In theory, this fed could come from all kinds of fat sources, but most of us are getting too many saturated fats and too little unsaturated fats, So stick to the sources I outlined above. Number two are foods high in vitamin D. Vitamin D is important for your immunity, bone health mood and, of course, testosterone production. Unfortunately, many Europeans and North Americans have vitamin D deficiencies, especially during the winter. So bring your vitamin D levels. Spectra normal can help with testosterone production. This could be done either through supplementation or by consuming high vitamin D foods like fatty fish, beef, liver, cheese and eggs. The only problem with these foods is that while they're high in vitamin D, their content usually is not enough to overcome a full blown deficiency, even if you consume them in high doses. So if you have a true deficiency, check with your doctor and maybe up for supplements. Also, number three on the list are foods high in zinc. Studies have shown a link between zinc deficiencies and decrease testosterone levels, increasing your zinc levels either through supplementation or by consuming more high zing foods like red meat. C four or dairy products will also raise your testosterone levels, but only if you are deficient in case you're already getting enough zinc, this strategy won't benefit you much, at least not in regards. Student starts room next on the list or Brazil nuts. Brazil Nuts are technically seats, but most people refer to them as nuts because of their shape and taste. Brazil nuts are packed with selenium, which is directly linked to increase testosterone production. And eating a few Brazil nuts a day will be enough to cover your selenium needs naturally and last on the list of alcohol, which I want you to avoid. Of course, as you can probably imagine, large and excessive amounts of alcohol can potentially Harmer testosterone levels. So my advice is pretty straightforward. Here. Try to limit alcohol. You don't have to stop drinking entirely, but when you're going to drink, stay within the realm of moderate alcohol consumption and you will probably be just fine. But the morning exceed moderate, the more harmful it is going to become 99. Metabolism boosting foods: eating the right foods when wanting to lose weight is important. Therefore, when setting up their meal plan, many people not only look for foods which are filling while also low in calories, but they also look for hoots that can boost their metabolism. It's a pretty awesome thought. Imagine eating and great food here and there, or adding some spicy curry to your dinner, and you would magically burn a few 100 calories Maura Day. But does this idea hold any truth? And what are the true medical ism? Boosting fruits first to the basics. Weight loss always comes down to a proper calorie deficit. This has been proven in hundreds of studies and can be considered a scientific fact for lack of a better term. No diet in the world will make you lose weight unless it also includes a color deficit. Now, what exactly is a calorie deficit anyway? From a scientific standpoint, whether you gain weight or lose weight is determined by the first law of thermodynamics, which says that energy cannot be created or destroyed. It can only be transformed from one type to another when applied to dieting. The first law of thermodynamics states that your body weight is dependent on Lee on the difference between the number of calories that you consumed versus the number of calories that you burn, which is known as your calorie balance. Okay, lets say you already have a calorie deficit in place, so you already fulfilled this requirement, and now you're wondering of certain medical ism. Boosting foods would get you to your target weight faster. The answer is yes, but they're not the foods you're thinking about. The idea of medical ism boosting foods is usually based on either acidic or spicy foods like lemons, grapefruits or curry and saffron. People assume that since our body often reacts with a stronger than usual reaction to these foods, for example, think of the hot feeling in your mouth when you eat spicy curry that these fruits will also boost your metabolism. Now, while this is kind of true, the effect is almost too small to notice. Studies actually measured the effect of spicy food and only saw about an 8% increase in medical ism right after the participants ate their meal. This means that the increase will result in only a few calories that you probably won't notice in the long run now. With that being said, there are other foods that you can use to lose weight because they require more energy to be processed by the body. The phenomenon I'm referring to is called the thermic effect of food, and it basically describes how many calories are burned to digest certain foods. While the thermic effect of food also won't do wonders by itself and without the proper calorie deficit, its impact is a lot greater than that of spicy or acidic foods. Now what foods have the largest thermic effect basically all types of protein, followed by all types of unprocessed carbs, followed by fats, both food categories. So protein and carbs are also more feeling than fence, which helps prevent overeating. And they're also great for fitness diets to build muscle. So the bottom line is that the common notion of medical is in boasting foods is mostly hype , and you should instead focus on proper meal planning. And the calorie deficit. Proteins and unprocessed carbs should make up a big part of that meal plan, and we'll give you a small advantage because of the thermic effect of food 100. Should men and women eat differently?: When setting up your diet and looking at the foods you want to include, you might ask yourself, Should men and women eat or die it differently? This is an interesting question. And while some people might think the answer is a clear no, because men's and women's bodies process nutrients the same, it's actually not that simple. But let's start with the obvious. Yes, the essentials of a healthy diet are pretty much the same for men and women. Both should eat when they're hungry. Stop when they're full and make sure to get the bulk of their nutrients from quality sources like fruits, vegetables, whole grains and proteins, while also minimizing transfats and other harmful substances. But besides that, there are a few fundamental differences between the proper diets for men and women somewhere obvious than others. First calories. Since men have generally more overall body mess than women, they need to consume more calories to maintain the body mass off course. The larger the difference, the greater the difference in calorie needs. But even if we take a woman and a man of the same height and same weight, there will still be a noticeable difference in calorie needs. Why? Because men have more muscle mass than women. In fact, men tend to have approximately 40% muscle mess, while women tend to be around 30%. And since muscles burn more calories than body fed, you get the difference in calorie needs, even for the same body mess. Next are the macronutrients, so protein fed and carps. In general, the macro nutrient needs will also be higher for men than for women, simply because optimal intakes are usually calculated as either a percentage of body weight or daily calories. This means men require more total protein fat and carbs than women, but the same goes for heavier. Worse is lighter people of the same sex. So this difference isn't due to gender itself, but because of the larger overall weight. Now, what about micronutrients and minerals? Are there any differences between men and women to come to mind? Iron and calcium men actually need less iron than women due to the monthly blood loss during menstruation, the average woman needs around 18 milligrams of iron per day, compared to only eight milligrams for men. This is also why iron deficiencies are more common among women in regards to calcium. Older women are more susceptible than men to weaken bones and osteoporosis because of the hormonal changes that said in when menstruation stops. Therefore, the average postmenopausal women needs more calcium than men of the same age Daily. Calcium intakes at other ages are the same for both genders, however. Lastly, there selenium. Many people believe that men need more selenium than women, which is false. But there are some studies suggesting that a higher selenium intake can help prevent some cancers or common among men like prostate or lung cancer. Women do not see a decline in cancer rates with higher salami in intakes, so it might make sense to call this a notice. Will nutritional requirement difference between the genders? 101. Foods for a high calcium meal plan : calcium is an important macro mineral, which we need quite a bit of it supports muscle function, transmits nerve impulses, helps cells to communicate and is involved in the release of certain hormones. Most of the calcium stored in our bones and teeth where is used for structural purposes. We get calcium, mostly from yogurt way protein supplements, milk, cottage cheese and dark, leafy greens. And if you eat those regularly, you most likely don't need to supplement it. One problem is, however, that it's difficult to detect a calcium deficiency because in the short term, our body will simply use the calcium stored in our bones to maintain normal blood calcium levels over time. Then your bone density will suffer, and you will feel the consequences in general, vegetarians and people with lactose intolerance at the greatest risk for calcium deficiency because they don't consume enough or no dairy products. Here's a list of both normal and vegan foods that are high in calcium cheese, yogurt, milk, spinach, kale, collards, soy beans, white beans and calcium fortified foods like orange juice, old meal or certain types of breakfast cereal. 102. Foods for a high fat meal plan : feds are an important part of your diet, and people require around at least 15% of your daily calories to be fete this insurance proper hormone production and to keep your skin and hair health. That also helps you absorb vitamins A, D, E and K, the so called red soluble vitamins. Now, even though the minimum requirement for Fed is fairly low, people might opt for higher fat intakes for a number of reasons because they follow a specific diet like Kato Atkins prepay Leo or simply because they prefer the taste of fatty foods. If this applies to you, you want to make sure you get your facts from the right sources. Unfortunately, most processed foods are extremely high and unhealthy transfats and should therefore be limited or avoided completely what you want to aim for instead, our sources of mostly unsaturated fats, along with a few sources of healthy saturated fats. Here's a list of a couple of great options, starting with sources of unsaturated fats, avocados, avocados are different from most other fruits and that they're primarily comprised of fence instead of cards. More than 2/3 of an average avocado will be fit and In fact, the main type of fed es it will be a moon on saturated fat called a leg S it, which is also found in olive oil and is extremely healthy. The next choice, then, is obviously olive oil or extra virgin olive oil to be specific. Olive oil is a staple of the Mediterranean diet, which some people cite as the reason for the long life span off certain people's living in Italy. In Greece, extra virgin olive oil is high in vitamins E and K, while also containing powerful antioxidants which help fight inflammation. Olive oil can also decrease blood pressure and reduce the risk of heart disease. This makes it a perfect addition to your diet. Almonds and other nuts. Almonds and nuts in general are extremely healthy while being high in unsaturated fats and protein. In regards to vitamins and minerals, you will get quite a bit of vitamin E and magnesium, something many people are deficient in. Studies have indicated that people who eat nuts report lower risk of obesity, heart disease and type two diabetes. Last on the list of healthy sources of unsaturated fats is Salman Salman is packed with heart healthy omega three fatty assets, essential amino assets and various important nutrients. Most people do not get enough omega three fatty acids, so make sure to check your diet and adjust if necessary now to healthy sources of saturated fats. Saturated fats have a bad reputation in the health and fitness community because they were long thought to directly increase your risk of heart disease and bad cholesterol. Recent studies have suggested, though, that they might be a lot less harmful if not harmless. If the rest of your diet is based around healthy foods, In either case, it makes sense to consume quality saturated fats like the ones I'm about to show you first . Lean grass fed beef lean steak is a lot lower, in fact, than many people think. In fact, a three ounce serving will have around five grams of fat and less than two grams of saturated fed while being packed with protein, iron and zinc. Of course, you want to make sure to get high quality meat, so I recommend you up for grass fed lean beef. Ground beef is usually not as high quality and will be a lot fattier and less healthy. The same goes for pork, which can be part of a healthy diet but should be eaten in moderation and not in the form of process pork like bacon. Next is full fat yogurt, which combines all the important benefits of other high fat dairy products while also being full of probiotic bacteria. If you have digestive problems, probiotic bacteria can really help you and improve your oral health and mood. You want to make sure, though, that you get the real full fat yogurt without any added sugars. And lastly, coconut oil with 90% saturated fatty assets, coconuts and coconut oil are the richest sources of saturated fat. We know off this doesn't mean that they're unhealthy. Though the populations that consume the most coconut are generally in excellent health and coconut, feds are medicalized differently than other saturated fats. While much of the fitness community either hypes or completely hates coconuts and coconut oil, actual research suggests that it is a healthy source of fed when consumed in moderation. 103. Foods for a high fiber meal plan : fiber is nature's broom, and it is extremely important for proper digestion. But besides the benefit of an efficient bowel, a high fiber diet is also linked to reduce risk of stroke, hypertension and heart disease. Before we go over the best high fibre foods, let's first talk about what fiber actually is. Dietary Fibre is a nutrient phone and plant based carbohydrates that, unlike other carbs, cannot be broken down by the body. Since your stomach cannot convert fiber inter digestible sugar molecules and passes through the internal track, pretty much as is this doesn't mean, though, that fibers useless far from it fiber comes in two sorts. Soluble and insoluble, the soluble fiber becomes sort of a gel in the G. I tract and slows down digestion while helping to lower cholesterol and blood glucose. The insoluble fibre, on the other hand, doesn't change at all, but makes waste heavier and softer, therefore, preventing constipation. This is why it's so important that you get your daily dose of fiber from the right sources . Also due to its volume, fiber helps when wanting to lose weight, because it literally makes you feel fuller faster without contributing to your calorie balance now. While you can also consume too much fiber, which will hurt nutrient absorption and can lead to bloating and cramps, most people get too little of it. As a general guideline, men under 50 should eat around 38 grams of fiber each day and women around 25 grams. The older we get, the less fiber we need. So men over 50 need about Onley, 30 grams and 21 grams for women to help you reach your daily intake years, a list of common fiber foods that are also high in vitamins and minerals. Foods with one or two grams of fiber per serving include asparagus, blackberries, celery, grapefruit, peaches and peppers. Foods with true to five grams of dietary fibre preserving include apples, bananas, carrots, corn, oatmeal, onions, oranges, piece green beans, strawberries, sweet potatoes and tomatoes. And lastly, foods with more than five grams of dietary fibre per serving include Florida avocados, barley beans, broccoli, lentils, nuts, EC plans and pumpkin 104. Foods for a high protein meal plan : protein is important not only for building and repairing muscle fibers, but it actually has thousands of other essential roles in the body, including producing antibodies for the immune system, manufacturing hormones and enzymes that are involved in most reactions in your body. Eating in the digestion and absorption of food. Maximizing the transport oxidant to tissue and providing structure for muscles, tendons, ligaments and organs. If you follow a fitness diet, protein is actually the most important dietary macro nutrient. The reason for this is that muscle is literally made out of it. If muscle is the car than protein is the metal out of which the parts are built, Brody not only provides the building blocks for muscle growth, it also supplies the meaner assets needed to reduce muscle breakdown In essence protein. Both builds new muscle and saves existing muscle from being lost. Both functions are very important and maximizing muscle and minimizing fit. Here's a list of good protein sources. Foods that have 5 to 10 grams of protein per serving and cold beans, broccoli, mozzarella, whole eggs, figs, lentils, milk, peas and soybeans. Foods with 10 to 20 grams of protein per serving include most Jesus tofu, yogurt, cottage and recorded and foods with more than 20 grams of protein per serving include beef , pork, fish, poultry, veal and seafood.