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10 Food Items To Stay Fit and Fresh



Your diet plays an integral role in ensuring that you remain active, fit, fresh, and healthy. With fitness trackers now playing a massive role in the fitness industry, most have forgotten the actual meaning of what it means to be fit and have therefore resorted to artificial means to achieve their fitness goals. However, with the right combination of exercise/training and a healthy diet that incorporates the fresh foods we'll be listing down below, you'll end up staying fresh and fit for a long time.




1. Almonds:

A tasty snack to have, Almonds are ripe with all sorts of nutrients that can help bring your body to a stable metabolic statement. Besides just the influx of magnesium, iron, calcium found in the dry fruit, it is also a great aid in reducing total cholesterol levels and has extensive medical uses in improving the health of those who suffer from obesity or have high cholesterol. (Kamil, 2012)


2. Oatmeal:

Oatmeal too is excellent in reducing cholesterol levels which is excellent for maintaining a long and healthy life. Moreover, Oatmeal is exceptionally cheap, can be found in any corner store, and is perfect for those looking for fitness near me as it can be an excellent source to remain fresh. You can also find numerous recipes online to incorporate and make tasty dishes in a brief preparation span.


3. Broccoli:

While perhaps not the tastiest food item on the least, the health benefits of broccoli are insurmountable. It contains a healthy amount of potassium, calcium, and fiber and aids in decreasing the risk of developing diabetes, heart disease, and even cancer. It also has anti-inflammatory properties and provides a healthy dosage of vitamin C. However, it should only be steamed or lightly cooked as overcooking can destroy all the nutrients present within it.



4. Apple:

"An Apple a Day keeps the Doctor away," a famous fitness quote, is not entirely wrong! Apples are superb antioxidants and can help reduce the process of aging by a slight margin. According to studies, using an Apple every day can increase one’s life span (Karaman 2013) and decrease the chances of contracting a chronic illness, thereby leading to a happier and healthier life.


5. Eggs:

If you are a gym freak, eggs are meant for you. They are perhaps the best source of protein and can be incorporated into any diet since you can cook them in such a versatile manner. While keeping them boiled or steamed is the best bet, eggs contain vitamin B-12 (Vadhera, 1973) that help increase overall blood flow and aid your body in muscle protein synthesis, a vital part of getting stronger in your next visit to the gym.



6. Blueberries:

While blueberries do not contain an essential vitamin or mineral, they are instrumental in improving the overall quality of life and helping you exercise for longer and better. Having substantial amounts of antioxidants, fiber, minerals, and more, they help reduce the risk of disease and keep your vital organs strong by providing them with small amounts of the minerals they need to function effectively.


7. Avocados:

Avocados consist of a lot of fat which is why most avoid them. However, these are not to be confused with your typical artificial fats found in fast food. Instead, they are a healthy fat that is needed for your body. Moreover, they contain vitamins K, E, and B and fiber, which can help your digestive function. Like Broccolis, they have been reported to have anti-cancer properties (Duarte, 2016), making them an excellent choice for those who are health conscious.



8. Green Vegetables:

Any green vegetable has antioxidants present within it. Moreover, they also contain a plethora of vitamins and minerals needed by the body in small quantities. While they don't taste all that great, they are an essential part of a healthy diet as they contain essential nutrients needed for healthy bodily function. It would be best to eat them in a salad and not overcook them as the nutrients are lost in the process.


9. Lentils:

Lentils are a type of pulse that has been heavily used in Southeast Asian countries due to their numerous health benefits. They provide a healthy amount of magnesium, potassium, and fiber. (Faris 2013) While they take a long while to be cooked, they are incredibly cheap and can make up a delightful snack as they taste great on their own.


10. Sweet Potatoes:

If you aren't always in the mood for leafy greens, sweet potatoes are an excellent choice as they consist of many of the vital nutrients your body needs and a healthy dose of fiber, making them very helpful for your digestive tract.




With all these healthy foods in mind, you'll see an improvement in your overall exercise regimen and will feel much stronger once you incorporate them into your daily diet. Make sure to switch your dishes up, so you don't get tired of eating the same thing repeatedly!


References:

Kamil, A., & Chen, C. Y. O. (2012). Health benefits of almonds beyond cholesterol reduction. Journal of agricultural and food chemistry, 60(27), 6694-6702.

Karaman, Ş., Tütem, E., Başkan, K. S., & Apak, R. (2013). Comparison of antioxidant capacity and phenolic composition of peel and flesh of some apple varieties. Journal of the Science of Food and Agriculture, 93(4), 867-875.

Vadehra, D. V., K. R. Nath, and Richard Forsythe. "Eggs as a source of protein." Critical Reviews in Food Science & Nutrition 4.2 (1973): 193-309.

Faris, M. E. A. I. E., Takruri, H. R., & Issa, A. Y. (2013). Role of lentils (Lens culinaris L.) in human health and nutrition: a review. Mediterranean Journal of Nutrition and Metabolism, 6(1), 3-16.

Duarte, P. F., Chaves, M. A., Borges, C. D., & Mendonça, C. R. B. (2016). Avocado: characteristics, health benefits and uses. Ciência Rural, 46, 747-754.

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