You must have heard the phrase “Power foods”, and you might be wondering what power foods are? Well, power foods are notifying but those foods that contain a rich quantity of nutrients. These nutrients are potassium, fibers, and various minerals that will help you fight against heart-related diseases, and on the other hand, they rarely have calories in them.
You must add these power foods to your diet plan if you are concerned about your health and want to live a happy and disease-free life. That is not a tough job, though; you need to gather up your favorite ones.
1.Blueberries
Lots of vitamin C helps to heal wounds. A good source of fiber helps you feel fuller. Add grains or yogurt! Blueberries are believed to have the highest level of antioxidants among all common fruits and vegetables. The main antioxidant elements in blueberries belong to the family of polyphenol antioxidants called flavonoids.
2.Salmon
Salmon provides around 25 grams of protein per 3.5-ounce each. Salmon is a fantastic source of B vitamins required for the production of energy and inflammation control, and it also protects your heart and mental health. Astaxanthin takes care of your heart, brain, nervous system, as well as skin health.
3.Walnuts
Walnuts are a fantastic source of antioxidants that help you fight the oxidative damage in your body caused due to “bad” LDL cholesterol, which encourages atherosclerosis. Walnuts are a good source of plant oil for omega-3 fats, which will help you to reduce the risk of heart disease.
4.Kale
Kale has many nutrients and has meager calories, making it one of the most nutritious foods in the world. Various effective antioxidants are present in Kale, like quercetin and kaempferol, which give you many health benefits. A high amount of vitamin C, an antioxidant with various essential roles in our body, is present.
5.Broccoli
Broccoli contains a considerable amount of various vitamins, fiber, and minerals. A variety of recipes can affect the composition of vegetable nutrients, but Broccoli is a healthy addition to your diet, whether cooked or raw. You can add this to any of your favorite dishes and try something new yet delicious.
6.Quinoa
Quinoa, an edible seed, has become very popular these days among health-conscious people. It is packed with many essential nutrients. Quinoa contains a large number of antioxidants like flavonoids, including quercetin and kaempferol. Quinoa is gluten-free. It increases the number of antioxidants as well as nutrients in your diet while preventing gluten.
7.Black Beans
Selenium is present in black beans that plays a role in liver enzyme activity and helps eliminate toxins from the body. Iron, copper, magnesium, phosphorus, manganese, calcium, and zinc in black beans help build and maintain bone structure. Beans, black has low sodium, calcium, potassium, and magnesium, which naturally lowers blood pressure.
8.Sweet Potatoes
Sweet potato is naturally a rich source of Vitamin A and beta-carotene. Vitamin A is critical in helping the body fight infections and is always resistant to any other infections. They contain essential fiber and magnesium, which are very important in preventing and controlling diabetes. Sweet potatoes can boost the magnesium level and help reduce the symptoms of depression and anxiety.
9.Avocados
Avocados are packed with good fats and fiber, which means they help you stay full longer and are a great source of vitamins. An excellent source of monounsaturated fats — it promotes heart health by lowering blood levels. It is rich in vitamin E, which helps to improve body function.
10. Greek Yogurt
Greek yogurt can enhance bone health, as it has an enormous amount of calcium and protein. Calcium stimulates bone health and can also bring down the risk of osteoporosis. Greek yogurt is rich in protein, so it can help people feel full for a long time, including enough protein, saturated carbohydrates, and healthy fats that can help lose weight and boost metabolism.
11. Bananas
Bananas are one of the best energy foods. They are a fantastic source of potassium, complex carbs, and vitamin B6, which can help boost up your energy levels. What can use bananas with milk to form banana shakes or with yogurt to form banana smoothies? And it is perfect for a healthy start in the morning.
12. Eggs
Eggs are one of the best foods if you are looking for proteins. Leucine is a protein in eggs that can help cells absorb more blood sugar, promote energy production, and increase the fat loss to produce energy. You can have it as your breakfast for a perfect morning.
13. Oatmeal
It contains beta-glucan, a soluble substance that forms a thick gel when mixed with water. The presence of this gel in the digestive system slows down abortion and the absorption of glucose into the bloodstream. Oatmeal can be your next favorite brekkie right away!
14. Apples
You might have heard of a saying, “An apple a day, keeps a doctor away!”, that is entirely true. Due to the rich content of natural sugars and fiber, apples can provide slow and continuous energy release and are high in antioxidants.
15. Lentils
Lentils are legumes rich in carbs and fiber. One cup of cooked lentils provides 36 grams of carbs and 14 grams of fiber. Calories boost up your energy levels by reorganizing your zinc, manganese, folate, and iron stores.
16. Green Tea
Green tea contains caffeine, which helps you increase your energy levels. It also contains L-theanine, which can mimic the effects of caffeine, such as anxiety and jitters, and produce a smoother energy boost.
17. Brown Rice
These are pretty popular these days. Brown rice helps control blood sugar levels and promotes stable energy levels throughout the day. It has a low glycemic index due to its high fiber, minerals, and vitamins.
18. Strawberries
They can provide you with carbs, fiber, and sugar, which can increase your energy levels. A cup of strawberries has 3 grams of fiber, 13 grams of carbs, and 100% RDI in vitamin C. These are not only very healthy but very delicious as well, do try these with yogurt. You will love it!
19. Beets
Beets are very popular as they improve energy and stamina. Beetroot helps to increase nitric oxide production and improve blood circulation, allowing for increased oxygen delivery to the muscles.
20. Oranges
Oranges are best known for their high level of vitamin C. One orange can provide 106% RDI for vitamin C. In addition, oranges contain antioxidant elements that can protect against oxidative stress.
