Definition of Super Foods
The term “super food” is thrown around a lot but what exactly is a super food? Well, the fact of the matter is that there is not one standard definition of what constitutes a super food. Generally speaking a super food is any food which is:
Low in calories
High in fiber
High in Omega-3 fatty acids or monosaturated fatty acids
Rich in vitamins, minerals and antioxidants
Low in unhealthy substances such as refined sugars, sodium, trans-fats and saturated fats.
- The following is a short list of 10 super foods essential to healthy living, that can be acquired at your local farmer’s market.
- These super foods will help you build muscle, reduce your overall body fat percentage, fuel your body and help keep you and your family in optimal health. P.S. Shopping at the farmer’s market can also help shrink your grocery bill
Red Meat. We all know that red meat is a great source of protein. For example, one 7oz steak can pack as much as 32g of protein. But, you may not know that red meat also contains vitamin B12, iron, zinc, and Creatine, which is helpful in increasing muscle size, and helping reduce exercise-related muscle soreness. Unlike corn fed beef, grass-fed beef, available through many organic sources at the farmer’s market, is rich in Omega-3 fatty acids.
Wild Salmon. Fish, especially Salmon, is one of the best sources of Omega-3 fatty acids. One 100g serving of Salmon will give you 20g of protein which makes this fish an ideal protein for the bodybuilder looking to build muscle and reduce overall body fat. Please note that farm raised Salmon, which is often corn or grain-fed, is Omega-3 deficient. Wild Salmon, which is widely available at most farmer’s markets during the summer months is the more nutritious option. This Wild Salmon recipe is a prime example of a delicious, low fat meal you can prepare with healthy ingredients available at all Farmer’s Markets.
Organic Whole Eggs. Eggs are the cheapest and the richest source of protein. One egg contains as much as 7 grams of protein and only around 70 calories. The yolk contains most of the nutrients found in an egg. Therefore, eggs are a nutritional gold-mine for bodybuilders.
Milk. Most of us know that milk is an incredible source of protein, vitamins and nutrients essential to a healthy diet. But, to those involved in the sport of bodybuilding milk is pure nutritional gold! That is because milk’s unique protein profile is comprised of about 20% whey protein and 80% casein protein. The benefits of whey protein have been discussed for years in the bodybuilding industry. Suffice to say that whey is only second to whole egg protein in quality and digestibility, making it a top choice for supplementation by professional and amateur bodybuilders alike.
Casein protein has a lower quality rating, but its slow and even digestibility makes it the perfect balance to whey. Since whey is quickly digested and used up by the body, casein is there to keep the body in a positive nitrogen balance and to slowly “feed” muscles over a period of several hours. Befriend an organic farmer at the farmer’s market and purchase organic milk derived from grass-fed cows. This milk is less likely to be laced with trace chemicals since the cows that produce it are not injected with hormones or antibiotics and are most likely raised in humane conditions.
Yogurt. Yogurt is a powerhouse of good bacteria that can help improve your gastrointestinal health. For example, some studies have found that heartburn suffers can reduce their symptoms by incorporating low-fat plain yogurt into their diets. Likewise, one 8oz serving of yogurt can pack as much as 10g of protein. At the grocery store don’t be fooled into buying flavored yogurts or yogurts with fruit on the bottom as they tend to be very high in sugar. Look for organic, plain, low fat yogurt at your local farmer’s market.
Extra Virgin Olive Oil. This oil is composed of 70% monounsaturated fats that protect us against heart disease and cancer. Olive Oil, the main fat used in the Mediterranean diet is also linked to longevity due to the antioxidant effects of its phenols. Bodybuilders use olive oil instead of cooking oil when attempting to loose body fat prior to a competition. Some bodybuilders even spray olive oil on themselves to add sheen to muscle definition during photo shoots. Be sure to purchase Extra Virgin Olive Oil because it contains more polyphenols and tastes better.
Tomatoes. These fruits, are high in a substance called lycopene which helps prevent cancer and heart disease. Interestingly, the lycopene in tomato paste, another important component of the Mediterranean diet, is 4 times more predominant than in fresh tomatoes. Ingesting lycopene is the only way humans can attain this vital substance.
Spinach. Spinach is a powerhouse of nutrients and antioxidants that can help protect against various cancers such as cancer of the liver, lungs, prostate, colon and ovaries. Incorporating spinach into a healthy diet can also help prevent muscle and bone loss which is crucial for women, especially menopausal women. Furthermore, recent studies have shown that spinach can also function as a form of natural steroid in the body.
Mixed Nuts. These small treats are overflowing with mono and polyunsaturated fats, proteins, fiber, vitamin E, zinc, potassium, magnesium, etc. Unfortunately mixed nuts are not a great snack for those of us looking to loose weight. These caloric dense snacks are great for the bodybuilders looking to gain weight. All types of nuts such as, almonds, walnuts, cashews, hazelnuts, and even natural peanut butter, without added salts or sugars, are ideal. Stay away from salted, sweetened, or otherwise flavored nuts.
Green Tea. This variety of tea is a powerhouse of antioxidants and it also serves as a natural diuretic. Consuming three or four cups of green tea a day can help speed up your metabolism and thus speed up fat loss. Studies have also shown that green tea can help prevent certain cancers and improve blood circulation. It is best to consume green tea during the day. In fact, green tea is a great substitute for coffee in the mornings, due to the fact that it contains moderate levels of caffeine. Note: In order to derive the full benefits of this beverage it is important that you brew your own tea from dry, organic green tea leaves, widely available at your local farmer’s markets.
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