10 foods that are good for you

The sweet potato stands out from other tubers thanks to its moderate glycemic index (50) and high fibre content. In fact, this food is recommended for sportsmen and women as well as for people wishing to lose weight. Indeed, eating food with a low or moderate glycemic index is important to regulate blood sugar levels and avoid fat intake. Moreover, with 90 kcal per 100 g, sweet potatoes are not a caloric food. Fibre, for example, helps to lower cholesterol levels.

Its virtues do not stop there. Rich in vitamin A, sweet potatoes are beneficial for the growth of bones, teeth and skin. Orange in colour, this food is as good as it is surprising for children. Cooked in the form of Chips, young and old alike will love it. Leave it to cook for 20 minutes in the oven at 180° and season with olive oil, salt, pepper and curry powder.

Calories	Protein	Carbohydrates	Lipids	Interest
90 kcal	2 g	21 g	0,1 g	Moderate Glycemic Index (50) Rich in vitamin A Rich in fiber (3.3 g) Improves liver function

Food #2: broccoli, for the prevention of cancer and cardiovascular diseases

At first glance, broccoli does not attract crowds. However, there are different ways of cooking it. For the sportsman, broccoli has a beneficial effect on cramps and cell renewal. This cruciferous vegetable, like cabbage, radish or spinach, has proven its effectiveness in preventing cancer and cardiovascular disease.

Broccoli, but more generally vegetables, should be eaten daily to improve health and figure. Place the broccoli, a few carrots or green beans in a steamer. Accompanied by a fish and a drizzle of olive oil, you will have your healthy meal of the day.

Calories	Protein	Carbohydrates	Lipids	Interest
16 kcal	1,3 g	3,1 g	0,2 g	Low in calories Rich in vitamin C Act against cancer Strengthens the immune system

Food #3: apple, low in calories and rich in antioxidants

"Eat apples, it's a nice fruit", in the words of the former President of the Republic, Jacques Chirac. The apple is an essential food since it is the most consumed fruit in France. As sportsmen and women, we should all have an apple in our bag, to be eaten as a snack, before or after a sports session.

This fruit facilitates intestinal transit thanks to the presence of dietary fibre. These fibres help to regulate the sugar level, which is an advantage in reducing the risk of diabetes. It can be eaten at any time of the day and is low in calories. In fact, don't be afraid to eat apples, even when you are on a diet, quite the contrary. It will provide you with valuable antioxidants antioxidants, useful for your immune system.

However, beware of the presence of pesticides. Favour apples from organic farming. Better still, check the origin of your fruit to favour short circuits and local producers. As for recipes, don't worry, apple pancakes will be a hit at teatime.

Calories	Protein	Carbohydrates	Lipids	Interest
50 kcal	0,2 g	11,5 g	0,2 g	Overcomes cravings Presence of pectins Presence of Vitamin C Source of antioxidants

Food #4: chia seeds for omega 3 and intestinal transit

Chia seeds are to be consumed for their richness in omega 3 as well as the presence of fibre. Whether white or black, chia seeds are beneficial for cardiovascular health, cellular ageing, brain function and the health of our arteries.

It is very easy to prepare a chia-based breakfast. Just prepare it the day before. In a glass, prepare a few tablespoons of chia seeds combined with vegetable milk. For the creative ones, give free rein to your imagination by adding a few chips of dark chocolate, slivered almonds, honey or cut fruit.

Calories	Protein	Carbohydrates	Lipids	Interest
450 kcal	21 g	2 g	33 g	Rich in omega-3 Helps intestinal transit Contains antioxidants

Food #5 : the avocado, a concentrate of good fat

If we eat avocado, it is above all for its taste and its contribution in good lipids. With 15 g of lipids per 100 g, the avocado is fat but offers good fat. In other words, they should be eaten for the optimal functioning of the body, the brain, the heart and for their anti-inflammatory effect.

Of course, with 165 kcal per 100 g, it should not be abused. However, the body needs 1 g of lipids per kilo of body weight to function at full capacity. In fact, try avocado salads or the famous Mexican guacamole.

Calories	Protein	Carbohydrates	Lipids	Interest
165 kcal	2 g	1 g	15 g	Presence of "good fats" Presence of fibres Antioxidant Vitamin K

Food #6: garlic, beneficial for the heart and soul.

Garlic is undoubtedly a food that means good things to you. People with high blood pressure are encouraged to consume garlic. This food is beneficial for the heart and blood circulation. Studies have even shown that garlic can lower blood pressure.

Easy to integrate into your diet, garlic, combined with 1 onion and 1 shallot, makes it possible to give taste to all your dishes in a jiffy.

Calories	Protein	Carbohydrates	Lipids	Interest
131 kcal	8 g	21 g	0,5 g	Reduces blood pressure Acts on cholesterol levels Protects the cardiovascular system Vitamins A, B, C, E

Food No. 7: Curry, excellent for your health

It is sometimes mistakenly thought that curry is a spice. This is not true! Curry is actually a mixture of spices such as turmeric, coriander, cumin or pepper. In any case, spices are excellent for the health and curry is no exception to the rule. In addition to giving flavour, curry is an antioxidant that acts against ageing by fighting free radicals.

The traditional chicken dish with curry and coconut milk, accompanied by rice is one of the great classics of the sportsman. Both healthy and hearty, it is a recipe to keep in the corner of your head.

Calories	Protein	Carbohydrates	Lipids	Interest
325 kcal	13 g	58 g	14 g	Antioxidant Fight against aging Action on digestion Action on blood triglycerides

Food no. 8: cashew nuts, rich in magnesium and quality lipids

Cashew nuts belong to the well-known oilseed family, just like almonds or Brazil nuts. Monounsaturated fatty acids have a positive effect on cardiovascular health. Rich in copper and magnesium, this food helps build bone, muscle contraction and collagen formation.

A handful of cashew nuts makes an excellent snack. Vegetarians also appreciate it as an easy addition to recipes. However, be careful not to overdo it. Since 1 g of fat contains 9 kcal, oilseeds should be eaten sparingly.

Calories	Protein	Carbohydrates	Lipids	Interest
630 kcal	23 g	22 g	50 g	Improves cardiovascular health Fight free radicals Rich in magnesium Rich in copper

Food #9: the turkey, for its good protein intake

Turkey is one of the sportsman's favourite foods. Low in lipids and carbohydrates, white meat provides the proteins necessary for muscle building. Its benefits help fight against cardiovascular disease, contribute to bone health and tissue renewal. The vitamins present in turkey contribute to the formation of red blood cells. The only downside is that turkeys tend to acidify the body. It is therefore necessary not to neglect its consumption of vegetables or more generally alkalinizing foods to maintain a correct pH.

Calories	Protein	Carbohydrates	Lipids	Interest
125 kcal	22 g	0 g	4 g	Rich in protein Presence of iron, selenium and zinc Vitamin B3 and B6 Can be consumed daily

Food #10: olive oil, for the prevention of cardiovascular diseases

The star of the Mediterranean diet, olive oil can be used to season all your dishes. It is possible to consume olive oil daily but in reasonable doses, of the order of 2 tablespoons, as it is very caloric. In the long term, this oil has proven its effectiveness in reducing cardiovascular disease. According to the World Health Organization (WHO), these diseases represent the 1 cause of death in the world. Hence the interest of integrating olive oil without its diet!

Calories	Protein	Carbohydrates	Lipids	Interest
884 kcal	0 g	0 g	100 g	Decreases risks of cardiovascular disease Decreases bad cholesterol Cancer prevention Fights free radicals

In conclusion

The 10 foods above have real virtues on our health. Overall, they help lower bad cholesterol levels, reduce the risk of cardiovascular disease and type 2 diabetes. Consumed regularly and associated with sports practice, you will put all the chances on your side to improve your health while improving your sports performance.