The top 5 foods that can boost performance and overall health


In order for our bodies to function at peak performance, it’s important to consume food with sufficient nutrients and vitamins every day. A balanced, nutrient-dense diet can help boost energy, increase your performance, improve your focus, and speed up muscle recovery.

Here are five foods that boost performance and overall health:

1) Kale

Kale is high in fibre, antioxidants, calcium, vitamins C and K, and iron, as well as a variety of other minerals that may aid in the prevention of a variety of health issues such as colds, and blood pressure.
Antioxidants aid the body in eliminating harmful toxins produced by natural processes and external stresses. If there are too many toxins in the body, they might cause cell damage.

2) Eggs

Eggs are a fantastic source of healthy fats, protein, and vitamin Bs. Eggs include vitamins B1, B2, B6, and B12, which give a significant amount of natural energy to aid in performance enhancement. Additionally, eggs are abundant in choline, which helps to prevent exhaustion and can be a significant benefit for endurance. Eggs also include magnesium, which aids in muscle recovery, and zinc, which aids in the development of lean muscle mass.
To emphasise protein over fat, you can limit the number of yolks in your eggs. Want to shed body fat and tone up? Opt for an egg white-only choice or use just one yolk to get a lighter, protein-rich meal. Because active bodies can consume and absorb fat more efficiently, adding a small amount of yolk to a meal can boost protein, antioxidants, and vitamins.

3) Beetroot

Cardiorespiratory fitness is key for athletes and active individuals. This aspect of physical fitness relates to the circulatory and respiratory systems’ capacity to provide oxygen to working muscles during extended activity.
Beetroot increases the amount of nitric oxide in the body. Nitric oxide has been shown to enhance blood flow, lung function, and muscular contraction. This combination has prompted athletes to include beet juice into their diets in order to increase cardiorespiratory endurance and performance.

4) Raisins

Raisins, due to their sweetness, contain a greater quantity of carbs and sugar than fats. Numerous studies demonstrate that raisins are the optimal choice when instant energy is required. They contain 70% fructose, which is readily absorbed by the body. Apart from supplying energy, raisins also contain a variety of vital minerals, including potassium, iron, calcium, manganese, zinc, copper, and sodium. Additionally, they are high in dietary fibre, Vitamin C, B-complex vitamins, Vitamin E, and Vitamin K. These micronutrients are critical for your body’s recovery from wounds and injuries sustained while participating in certain activities such as hiking or running.

5) Dark Chocolate

Dark chocolate contains a vitamin that contributes significantly to the health of your cardiovascular system. Blood carries oxygen and nutrients to the muscles and removes waste products like lactic acid.
Dark chocolate functions as an anti-stress agent and can be beneficial for morale and hence motivation. It is a good source of magnesium and can help with cramping, while theobromine greatly stimulates the neurological system. Additionally, it is high in antioxidants, which aids in the battle against free radicals.

Looking for a nutritionist or dietician? We’ve got you covered. We have exclusive Lisa Raleigh nutrition solutions available to BODYTEC members. The offer includes advanced nutrition solutions for healthier diets and hands-on support to achieve optimal health and fitness goals. Click here to learn more.





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