How Many of These Superfoods Are You Eating?
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Elizabethhollmann
Posts: 16
1. Whole Eggs. Cheap & rich source of protein: 7g/egg. The yolk contains most nutrients: half the protein, vitamins A/D/E and cholesterol to naturally increase your testosterone levels.
Don't worry about cholesterol in eggs. Dietary cholesterol isn't bound to blood cholesterol. Read this, this, this & this. If you have bad cholesterol, lower your body fat rather than throwing the yolk away.
2. Fish Oil. Reduces inflammation (joints/skin), lowers body fat and increases testosterone levels. You need 9000mg EPA/DHA per day. Since you'll probably struggle to get that from eating fatty fish, consider a fish oil supplement.
3. Wild Salmon. One of the best sources of omega-3 fatty acids that also gets you 20g protein per 100g serving. Farm raised salmon is, however, omega-3 deficient: it's corn/grain fed. Go with wild salmon.
4. Berries. Strong antioxidants that prevent cancer, heart & eye diseases. Any kind works: cranberries, raspberries, blackberries, blueberries, etc. Buy fresh or frozen berries and mix with oatmeal.
5. Yogurt. Contain bacteria that improve your gastrointestinal health. Don't buy frozen yogurt or yogurt with added sugar and fruits at the bottom. Get plain low fat yogurt. Eat it with berries & flax seeds.
6. Flax Seeds. Source of fiber, protein & omega-3. Grind the flax seeds to get the most out of them. Take 1 tbsp with yogurt & berries before going to bed. Stay away from flax oil: it's unstable and contains no fiber.
7. Extra Virgin Olive Oil. 70% monounsaturated fats that protect against heart diseases and cancer. Add 1-2 tbsp olive oil to your salads. Buy Extra Virgin Olive Oil: it contains more polyphenols and tastes better.
8. Mixed Nuts. Contain mono- & polyunsaturated fats, proteins, fiber, vitamin E, zinc, potassium, magnesium, etc. Mixed nuts are caloric dense, great if you're a skinny guy who wants to gain weight.
Anything works: almonds, walnuts, cashews, hazelnuts, ... Peanut butter also works as long as you buy natural peanut butter without added salts/sugars.
9. Red Meat. Protein, vitamin B12, heme iron, zinc, creatine, carnosine and even omega-3 if you eat grass-fed beef. Eat steaks & hamburgers from top round or sirloin.
10. Broccoli. High in cancer-fighting phytochemicals and anti-estrogenic indoles. Broccoli is also high in soluble fiber and low calorie, helping fat loss. Eat other cruciferous vegetables for a change: cabbage, bok choy, cauliflower, kale, ...
11. Spinach. One of the most alkaline foods. Spinach prevents muscle & bone loss, but also cancer and heart diseases because of its high nutrient profile.
12. Turkey. If you don't believe saturated fat is good for you, try white turkey. The leanest beef has about 4.5g saturated fat/100g, while white turkey has close to 0g (that why it's so dry). Eat turkey with spinach & quinoa.
13. Quinoa. South American "king of grains". Quinoa is higher in fiber & protein than rice or oats, tastes a lot better and is gluten free. Buy the whiter grain, it's better quality. Eat it post workout with meat & spinach.
14. Oats. Reduce cholesterol, provide you with low-gi carbs for energy, and high in soluble fiber. Try this post workout shake of whey & oats.
15. Tomatoes. High in lycopene, which prevents cancer. The lycopene in tomato paste is 4 times more bioavailable than in fresh tomatoes. Have pizza or pasta with tomato sauce & olive oil post strength training.
16. Oranges. Vitamin C to fight diseases, magnesium to lower blood pressure, anti-oxidant beta-carotenes, etc. Quit drinking processed orange juice which often has added sugars. Eat oranges or make your own orange juice.
17. Apples. Pectin in apples helps weight loss by increasing satiety. Apples are also the strongest antioxidiant after cranberries (eat the peels). Unfortunately apples are one of the most pesticide-contaminated fruits. Go organic.
18. Carrots. Their huge vitamin A content improves eye-health, especially night vision. Carrots are also rich in fiber, low calorie and taste good, even raw.
19. Water. Your body holds water if you don't drink enough. Drinking prevents water retention, helps muscle recovery and prevents dehydration from strength training. Get a brita filter and drink 2 cups of water with each meal.
20. Green Tea. Strong antioxidant and natural diuretic. Green tea also speeds up fat loss, prevents cancer and improves blood sugar & circulation. Drink green tea in the morning instead of coffee. Real green tea, not the teabags.
Don't worry about cholesterol in eggs. Dietary cholesterol isn't bound to blood cholesterol. Read this, this, this & this. If you have bad cholesterol, lower your body fat rather than throwing the yolk away.
2. Fish Oil. Reduces inflammation (joints/skin), lowers body fat and increases testosterone levels. You need 9000mg EPA/DHA per day. Since you'll probably struggle to get that from eating fatty fish, consider a fish oil supplement.
3. Wild Salmon. One of the best sources of omega-3 fatty acids that also gets you 20g protein per 100g serving. Farm raised salmon is, however, omega-3 deficient: it's corn/grain fed. Go with wild salmon.
4. Berries. Strong antioxidants that prevent cancer, heart & eye diseases. Any kind works: cranberries, raspberries, blackberries, blueberries, etc. Buy fresh or frozen berries and mix with oatmeal.
5. Yogurt. Contain bacteria that improve your gastrointestinal health. Don't buy frozen yogurt or yogurt with added sugar and fruits at the bottom. Get plain low fat yogurt. Eat it with berries & flax seeds.
6. Flax Seeds. Source of fiber, protein & omega-3. Grind the flax seeds to get the most out of them. Take 1 tbsp with yogurt & berries before going to bed. Stay away from flax oil: it's unstable and contains no fiber.
7. Extra Virgin Olive Oil. 70% monounsaturated fats that protect against heart diseases and cancer. Add 1-2 tbsp olive oil to your salads. Buy Extra Virgin Olive Oil: it contains more polyphenols and tastes better.
8. Mixed Nuts. Contain mono- & polyunsaturated fats, proteins, fiber, vitamin E, zinc, potassium, magnesium, etc. Mixed nuts are caloric dense, great if you're a skinny guy who wants to gain weight.
Anything works: almonds, walnuts, cashews, hazelnuts, ... Peanut butter also works as long as you buy natural peanut butter without added salts/sugars.
9. Red Meat. Protein, vitamin B12, heme iron, zinc, creatine, carnosine and even omega-3 if you eat grass-fed beef. Eat steaks & hamburgers from top round or sirloin.
10. Broccoli. High in cancer-fighting phytochemicals and anti-estrogenic indoles. Broccoli is also high in soluble fiber and low calorie, helping fat loss. Eat other cruciferous vegetables for a change: cabbage, bok choy, cauliflower, kale, ...
11. Spinach. One of the most alkaline foods. Spinach prevents muscle & bone loss, but also cancer and heart diseases because of its high nutrient profile.
12. Turkey. If you don't believe saturated fat is good for you, try white turkey. The leanest beef has about 4.5g saturated fat/100g, while white turkey has close to 0g (that why it's so dry). Eat turkey with spinach & quinoa.
13. Quinoa. South American "king of grains". Quinoa is higher in fiber & protein than rice or oats, tastes a lot better and is gluten free. Buy the whiter grain, it's better quality. Eat it post workout with meat & spinach.
14. Oats. Reduce cholesterol, provide you with low-gi carbs for energy, and high in soluble fiber. Try this post workout shake of whey & oats.
15. Tomatoes. High in lycopene, which prevents cancer. The lycopene in tomato paste is 4 times more bioavailable than in fresh tomatoes. Have pizza or pasta with tomato sauce & olive oil post strength training.
16. Oranges. Vitamin C to fight diseases, magnesium to lower blood pressure, anti-oxidant beta-carotenes, etc. Quit drinking processed orange juice which often has added sugars. Eat oranges or make your own orange juice.
17. Apples. Pectin in apples helps weight loss by increasing satiety. Apples are also the strongest antioxidiant after cranberries (eat the peels). Unfortunately apples are one of the most pesticide-contaminated fruits. Go organic.
18. Carrots. Their huge vitamin A content improves eye-health, especially night vision. Carrots are also rich in fiber, low calorie and taste good, even raw.
19. Water. Your body holds water if you don't drink enough. Drinking prevents water retention, helps muscle recovery and prevents dehydration from strength training. Get a brita filter and drink 2 cups of water with each meal.
20. Green Tea. Strong antioxidant and natural diuretic. Green tea also speeds up fat loss, prevents cancer and improves blood sugar & circulation. Drink green tea in the morning instead of coffee. Real green tea, not the teabags.
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Replies
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I consistently eat eggs (and egg whites), salmon, berries, yogurt, extra virgin olive oil, broccoli, spinach, turkey, tomatoes and water! Kind of wish mushrooms and onions and zuccini were on this list! I have a 1200 cal limit and would love to find options other than veggies (even though they are delicious) to keep me within my fitness goals...any suggestions?0
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1. Whole Eggs. ANYTHING with a whole egg in it then? Yes
2. Fish Oil. No
3. Wild Salmon. Don't like Salmon
4. Berries. Sometimes
5. Yogurt. Yes, the Cholestorol reducing stuff
6. Flax Seeds. No
7. Extra Virgin Olive Oil. Yes
8. Mixed Nuts. Hmmmmmm Nuts
9. Red Meat. Too right I do
10. Broccoli. Every Sunday
12. Turkey. Only on Christmas
13. Quinoa. Not really
14. Oats. Quite a lot
15. Tomatoes: Pretty much daily
16. Oranges. Almost every day in some shape or form... mainly juice
17. Apples. Not much
18. Carrots. Occasional
19. Water. I drink a lot
20. Green Tea. Don't drink Caffiene unless necessary
So about 10 regularly, am I going to die?0 -
Everything but flaxseeds and turkey ;-)0
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Not sure how accurate this list really is but I figured I'd go with it!0
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All the animal-free ones have a prominent place in my diet
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1. Whole Eggs - All the time!
2. Fish Oil. No, vegetarian
3. Wild Salmon. See 2.
4. Berries. often have these for breakfast either in porridge oats or with natural yogurt
5. Yogurt. See above!
6. Flax Seeds. No
7. Extra Virgin Olive Oil. Sometimes
8. Mixed Nuts. Not as often as I should considering I'm vegetarian
9. Red Meat. No see 2 and 3
10. Broccoli. once a week
12. Turkey. Oh, getting bored of saying I'm vegetarian now!
13. Quinoa. No but I was going to buy some this week
14. Oats. Most breakfasts
15. Tomatoes: Every day
16. Oranges. Most days I suppose
17. Apples. Every day
18. Carrots. Most days
19. Water. Variable. It's getting colder so not so much!
20. Green Tea. Have 1 or 2 cups a day
Apart from the meat and fish which obviously I'm not going to eat, I don't think I do too bad!0 -
17 of them the majority of the time.. i do wild salmon when i can, otherwise its farm, and ill throw in some green tea occasionally.
so i guess im good? lol
flax seeds was the only "no" btw0 -
I actually did a detox diet and part of it was to drink ground up flax seeds every day with my breakfast. I definitely noticed a difference between drinking them and not drinking them... As my gay roomie would say...it feels like a bomb is going off in my uterus! Not the most ideal feeling in the world but at least you know it's working...maybe? 0
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I eat all of those regularly except oranges. Yuck.0
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Chia seeds!!0
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all of the above literally !!! guess im doing ok, id be doing better if FRUIT wasnt so damn expensive in Canada !0
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Cool. Thanks for the info. 0
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All the animal-free ones have a prominent place in my diet
Me too. I don't like my superfoods to have been able to grin at me.0 -
Bump!! Thank you for this list. 0
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All but the red meats. I do eat chicken.
I never knew that red meat is considered a super food?
How about Sardines, mackerel and trout. They are high in EFA's? Spirulina? Coconut Oil? Bee Pollen? Chlorella?0 -
Have been meaning to learn about chia seeds. Looked them up. Sounds like some power food I should add to my diet.0
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1. Whole Eggs. yes - 3-4 a week maybe
2. Fish Oil. no pretty much vego
3. Wild Salmon. no pretty much vego
4. Berries. sometimes - not for a while - this reminds me
5. Yogurt. Once in a while when I can get good stuff - it disturbs me how they muck around with it now
6. Flax Seeds. no
7. Extra Virgin Olive Oil. If I ever cook with oil - this is it
8. Mixed Nuts. I eat almonds atm
9. Red Meat. No - def. vegetarian with this - ick
10. Broccoli. when I can - way prefer cauli
11. Spinach. Yes - often
12. Turkey. no - as per red meat - ick
13. Quinoa. Never heard of it
14. Oats. Yes - alot of breakfasts per week
15. Tomatoes. Yes - go through a bag a week maybe
16. Oranges. Just about one a day
17. Apples. Love them - allergic to them tho - so I don't get to eat them as much as I would like to
18. Carrots. Yes - often
19. Water. Could not LIVE without water for more than an hour!!!!
20. Green Tea. I don't like tea so I have never had this - I drink rooibos here and there tho - is this the same thing maybe?0 -
bump!
I eat most of the foods on that list so i guess im doing good!0 -
All the animal-free ones have a prominent place in my diet
Me too. I don't like my superfoods to have been able to grin at me.
I agree I too prefer my superfoods without bits and pieces of animals in them0 -
1. Whole Eggs. Cheap & rich source of protein: 7g/egg. The yolk contains most nutrients: half the protein, vitamins A/D/E and cholesterol to naturally increase your testosterone levels.
Don't worry about cholesterol in eggs. Dietary cholesterol isn't bound to blood cholesterol. Read this, this, this & this. If you have bad cholesterol, lower your body fat rather than throwing the yolk away.
3. Wild Salmon. One of the best sources of omega-3 fatty acids that also gets you 20g protein per 100g serving. Farm raised salmon is, however, omega-3 deficient: it's corn/grain fed. Go with wild salmon.
4. Berries. Strong antioxidants that prevent cancer, heart & eye diseases. Any kind works: cranberries, raspberries, blackberries, blueberries, etc. Buy fresh or frozen berries and mix with oatmeal.
7. Extra Virgin Olive Oil. 70% monounsaturated fats that protect against heart diseases and cancer. Add 1-2 tbsp olive oil to your salads. Buy Extra Virgin Olive Oil: it contains more polyphenols and tastes better.
8. Mixed Nuts. Contain mono- & polyunsaturated fats, proteins, fiber, vitamin E, zinc, potassium, magnesium, etc. Mixed nuts are caloric dense, great if you're a skinny guy who wants to gain weight.
Anything works: almonds, walnuts, cashews, hazelnuts, ... Peanut butter also works as long as you buy natural peanut butter without added salts/sugars.
9. Red Meat. Protein, vitamin B12, heme iron, zinc, creatine, carnosine and even omega-3 if you eat grass-fed beef. Eat steaks & hamburgers from top round or sirloin.
10. Broccoli. High in cancer-fighting phytochemicals and anti-estrogenic indoles. Broccoli is also high in soluble fiber and low calorie, helping fat loss. Eat other cruciferous vegetables for a change: cabbage, bok choy, cauliflower, kale, ...
11. Spinach. One of the most alkaline foods. Spinach prevents muscle & bone loss, but also cancer and heart diseases because of its high nutrient profile.
12. Turkey. If you don't believe saturated fat is good for you, try white turkey. The leanest beef has about 4.5g saturated fat/100g, while white turkey has close to 0g (that why it's so dry). Eat turkey with spinach & quinoa.
14. Oats. Reduce cholesterol, provide you with low-gi carbs for energy, and high in soluble fiber. Try this post workout shake of whey & oats.
15. Tomatoes. High in lycopene, which prevents cancer. The lycopene in tomato paste is 4 times more bioavailable than in fresh tomatoes. Have pizza or pasta with tomato sauce & olive oil post strength training.
16. Oranges. Vitamin C to fight diseases, magnesium to lower blood pressure, anti-oxidant beta-carotenes, etc. Quit drinking processed orange juice which often has added sugars. Eat oranges or make your own orange juice.
17. Apples. Pectin in apples helps weight loss by increasing satiety. Apples are also the strongest antioxidiant after cranberries (eat the peels). Unfortunately apples are one of the most pesticide-contaminated fruits. Go organic.
18. Carrots. Their huge vitamin A content improves eye-health, especially night vision. Carrots are also rich in fiber, low calorie and taste good, even raw.
19. Water. Your body holds water if you don't drink enough. Drinking prevents water retention, helps muscle recovery and prevents dehydration from strength training. Get a brita filter and drink 2 cups of water with each meal.
I eat all of the above. Not doing to bad :0
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