9. Almonds- Just one ounce of almonds has over 35% of the Recommended Daily Allowance (RDA) for manganese and vitamin E and over 20% of the RDA of for magnesium. Almonds are also a good source of phosphorus, vitamin B2 (riboflavin), and copper, as well as a decent source of potassium and even calcium.
8. Oatmeal- Oatmeal is high in fiber, including the soluble form of fiber than can help sweep cholesterol from the body. Great to start your day off with because it has a slow digesting carb, this carb keep you feeling full longer and gives you energy throughout the 1st half of your day.
7. Salmon-Salmon is loaded with protein and muscle-building amino acids. High in Omega-3 fatty acids, which help your body make anti-inflammatory compounds that soothe body aches and pains, as well as support fat-loss. Salmon is high in Vitamin D, which supports strong bones and can help ward off colon cancer. Salmon is high in Selenium, which can help lower your risk of prostate cancer.
6. Beans- Like oatmeal, beans are extremely high in fiber, which keeps you regular and may also reduce the risk of certain cancers and heart disease. Beans are also a great source of protein, this makes beans a complete dish. Best beans: Navy beans, black beans, pintos, kidney beans, cannellini beans and Garbanzos (chickpeas).
5. Apples- High in fiber, especially soluble fiber which is a natural appetite suppressant. High in antioxidants, vitamins and trace minerals. Apples hold water for cleansing and sweeps food effectively through your system. An apple a day can really keep the doctor away & also the dentist because Apples help whiten your teeth.
4. Garlic- Does a long list of things, from preventing cardiovascular disease, preventing and fighting the common cold, preventing intestinal worms, and preventing infections (especially chest problems), digestive disorders, and fungal infections. Garlic contains a compound called “allicin” which is a powerful antioxidant. Antioxidants, like “allicin”, help protect the body from damage by removing free radicals that are produced as part of our body’s natural metabolism.
3. Spinach- known as a “power food,” containing a lot of nutrients. It is high in calcium, folic acid, potassium, iron, magnesium, vitamins C and A, lutein, and zeaxanthin. Reduces your chances of getting cardiovascular disease including stroke and coronary artery disease, cancer including colon, lung, skin, oral, stomach, ovarian, prostate and breast cancer
2. Blueberries- Perform a long list of benefits. -Slow the aging process -Reduce cell damage that may lead to some forms of cancer -Prevent and even cure urinary tract infections -Clean our blood vessels, our arteries and veins -Benefit the nervous system and may help to prevent mood swings -Maintain good vision Improve complexion -Help you stick to that “diet” and aid in weight control.
1. Avocado- It is a great antioxidant. Avocados contain 25 nutrients! Including vitamin C, folate, vitamin E, fiber and unsaturated fats and no tran fats. Avocados contain monounsaturated fats which help lower “bad” LDL cholesterol. Ohio State University researchers discovered avocado helps increase the absorption of carotenoids, chemicals which help lower risk of heart disease and macular degeneration. It is also used to help people who have sexual problems.
Siddiqu “The Personal Trainer” is a CPT, motivational speaker, author of How Are You Fat and Saved?! He is also the Co-creator of the largest bootcamp in Chicago The No Excuse Bootcamp and the exercise series “You Would Think I Invented Sweat” for booking information or more fitness tips visit www.chicagofit4life.com