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10 foods that are good for you

by Cédric Jourdan © Copyright
Women eating healthy foods

They help improve health, prevent certain serious diseases and enhance sporting performance.

What we eat has a direct influence on our daily health. According to scientists, 1 in 5 deaths is linked to poor nutrition. In addition to influencing our life expectancy, a good diet also protects us against certain cancers or cardiovascular diseases. Discover 10 foods that are good for you.

Food #1: sweet potato, for its fibres and its moderate glycemic index

sweet potato
Sweet potato is recommended for its moderate glycemic index, compared to potato

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.

CaloriesProteinCarbohydratesLipidsInterest
90 kcal2 g21 g0,1 gModerate 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

broccoli
Broccoli has a beneficial effect on cramps and cell renewal.

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.

CaloriesProteinCarbohydratesLipidsInterest
16 kcal1,3 g3,1 g0,2 gLow in calories
Rich in vitamin C
Act against cancer
Strengthens the immune system

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

Apple
Apple is low in calories. Its fibres help to regulate blood sugar levels.

"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.

CaloriesProteinCarbohydratesLipidsInterest
50 kcal0,2 g11,5 g0,2 gOvercomes cravings
Presence of pectins
Presence of Vitamin C
Source of antioxidants

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

chia seeds
Chia seeds are rich in omega 3 and help 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.

CaloriesProteinCarbohydratesLipidsInterest
450 kcal21 g2 g33 gRich in omega-3
Helps intestinal transit
Contains antioxidants

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

avocado
Avocado is a food rich in quality fats

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.

CaloriesProteinCarbohydratesLipidsInterest
165 kcal2 g1 g15 gPresence of "good fats"
Presence of fibres
Antioxidant
Vitamin K

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

Garlic
Beneficial for the heart and blood circulation, garlic would help lower high blood pressure.

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.

CaloriesProteinCarbohydratesLipidsInterest
131 kcal8 g21 g0,5 gReduces blood pressure
Acts on cholesterol levels
Protects the cardiovascular system
Vitamins A, B, C, E

Food No. 7: Curry, excellent for your health

curry
Curry is a powerful antioxidant. It helps to fight oxidative stress.

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.

CaloriesProteinCarbohydratesLipidsInterest
325 kcal13 g58 g14 gAntioxidant
Fight against aging
Action on digestion
Action on blood triglycerides

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

cashew nut
Cashew nut, rich in magnesium, plays an important role in muscle contraction and collagen formation

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.

CaloriesProteinCarbohydratesLipidsInterest
630 kcal23 g22 g50 gImproves cardiovascular health
Fight free radicals
Rich in magnesium
Rich in copper

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

turkey
Turkey is a vitamin-rich food that promotes the formation of red blood cells

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.

CaloriesProteinCarbohydratesLipidsInterest
125 kcal22 g0 g4 gRich 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

Olive oil
Olive oil is known to be effective in reducing the risk 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!

CaloriesProteinCarbohydratesLipidsInterest
884 kcal0 g0 g100 gDecreases 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.

Cédric Jourdan
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