10 Running Superfoods
Instead of counting calories and thinking in terms if restricting your diet, it can be far more beneficial and practical to focus on replacing low nutrition snacks and carbs with healthy, tasty alternatives. Gradually introducing the following foods into your diet should result in improved performance and also benefit your overall health. They are all widely available and easily fit into general meal pattern so there are no excuses.
1) Garlic
This is such a good food, it’s in a class of it’s own. Garlic is full of organic, sulphur compounds and powerful antioxidants. Don’t overdo it, but try to have some fresh garlic once or twice a week to boost immune system and kill off bacteria. While raw garlic is best, capsules are easier to take and digest
2) Sweet Potatoes
A neglected nutritional powerhouse and once of the most nutritious vegetables you can eat. They’re loaded with Vitamin C, potassium, fibre and carotenoids, which convert to vitamin A in the body. They are also lower in GI than regular potatoes and so are better for controlling blood sugar levels.
3) Cantaloupe Melon
Approximately one quarter of a cantaloupe melon supplies as much vitamin A & C as most people need in an entire day. Melon is also a great recovery fruit as it supplies fluids and easily digestible carbohydrate
4) Salmon And Other Oily Fish
The anti-inflammatory omega-3 fats are abundant in fish, especially fatty fish like salmon, mackerel,herring, and trout. Aim or two or three servings per week, more if possible. Remember, smoked and canned varieties are also good. Canned tuna, however is stripped of it’s omega-3 fats in the canning process while the fresh variety retains them
5) Spinach and Kale
These are loaded with vitamin C, carotenoids calcium and fibre. They also contain some iron, but the body does not easily absorb their iron so it’s recommended that you eat Vitamin C-rich food with these greens to help the body absorb their iron content.
6) Whole-Grain Bread
It’s higher in fibre and contains about a dozen more vitamins and minerals than white or ‘brown/wheaten’ bread. Always check the ingredients on bread packaging, if the first ingredients is not wholegrain wheat it’s not whole wheat bread
7) Broccoli
Rich in vitamin C, catenoids and folic acid, broccoli is also believed to have cancer-fighting properties
8) Orange
Rich in vitamin C, folic acid and fibre. Try to eat the orange whole as opposed to drinking juice as this retains the valuable fibre and also nutrients contained in the membranes.
9) Beans
Inexpensive, low in fat and rich in protein, iron, folic acid and fibre. Beans (cannellini, kidney, flagelot, haricot, chick pea and lentils) are also very important in a vegetarian diet, and when served with bread/pasta or rice they provide valuable protein.
10) Water
It may sound obvious but one of the best things to do for your brain and body is simply drink more water. Never underestimate it’s importance , as even in cold weather the body can dehydrate. Athletes should always monitor their water intake and drinking water throughout the day is far better for hydration thank drinking a large quantity once or twice a day.
By Freda Molamphy