The food we eat plays a vital role in how we look and feel. Regular exercise is important but according to research, nutrition has the largest impact on our fitness.¹ Using food as our medicine has become a popular theme for health improvement.

The trend is now to focus on healthy food intake as a primary fitness goal. When healthy eating habits become a lifestyle, we are healthier and happier. ​Eating right can help us reduce body fat, lose a few pounds, feel more confident, and reduce our risk of illness. 

Frequent studies are indicating healthy food intake as the most important part of our fitness programs. Some physicians are teaching healthy eating habits and lifestyles as a way to improve overall health by reducing obesity and related disease. 

Food Is Our Medicine 

Nutrient-dense foods, or “superfoods,” include lean proteins, healthy carbohydrates, and fats essential to our health. Superfoods are a rich source of vitamins, minerals, and antioxidants relative to the amount of calories that they contain.

Antioxidants are shown to reduce inflammation in our body helping us fight disease and illness.² Inflammation is said to be the leading cause of many diseases. Powerful antioxidants in leafy greens and vegetables, for example, help protect out cells from potential free radical damage. 

Some superfoods contain compounds that increase our metabolism for more efficient fat burning. Red peppers contain a molecule called capsaicin shown to enhance the rate we burn body fat. 

Eating healthy food helps improve health, and can also enable us to reach fitness goals. 

How Do Quercetin Rich Foods Help? 

Quercetin is a powerful antioxidant naturally occurring in a wide variety of plant foods. In fact, quercetin research indicates it to be one of the most potent antioxidants with numerous health benefits. 

Many athletes supplement with quercetin to reduce muscle inflammation caused by intense workouts. According to a study published in the International Journal of Preventive Medicine, quercetin supplementation significantly improved athletic performance, increased metabolic rate and lean mass among athletes.³

The following foods are a rich source of quercetin:

• Apples
• Onions
• Broccoli
• Berries

Increase Your Metabolism Naturally 

Your best fat burner is not going to come in a bottle but by eating foods containing certain compounds. We can increase the rate we burn fat naturally according to nutrition research.⁴

Eating foods that stimulate and enhance the fat burning process will help us reduce fat more effectively. Adding metabolism-boosting foods will be a great supplement to your existing workout and nutrition program. 

The following foods may increase our metabolism:

• Hot peppers (active component capsaicin)
• Green tea (active component caffeine)
• Black coffee (active component caffeine)
• Cold water (500 ml of water daily increased metabolic rate by 30%)
• Whole grains (aiding component fiber and iron)
• Yogurt (aiding component calcium and probiotics)
• Apples (aiding component fiber)
• Nuts and seeds (aiding component essential fatty acids)
• Fatty fish (aiding component Omega-3 fatty acids)

Peanut Butter Is a Superfood 

Peanut butter just so happens to be the number one sports nutrition superfood. It contains healthy fat, is nutrient-dense and shown to provide long-lasting energy for optimal athletic performance. 

Selecting natural or organic peanut butter is recommended to avoid added sugar and preservatives. Peanut butter contains quality nutrientsand supplies lasting energy at 90 calories per 2 tablespoon serving. It also contains 7 grams of protein per ounce compared to other nuts only supplying 4 grams. Adequate protein intake is essential for muscle growth. 

It is low in saturated fat and cholesterol making it a heart-healthy food. Research indicates consuming one tablespoon of peanut butter per week may reduce the risk of heart disease. ⁵

Peanut butter is high in fiber and an excellent source of plant protein. It also contains niacin, folate, vitamin E and other essential nutrients and minerals. 

What Are Fitness Foods? 

The term “fitness food” is often used interchangeably with “superfoods”. Eating a diet rich in fitness foods is essential to our health. Incorporating healthy nutrition and knowing what that means is vital to achieving a lean and healthy body.  

The following is a list of foods favored by fitness enthusiasts:

• Oats (high in fiber, improves digestion/increases metabolism)
• Eggs (protein source, muscle building)
• Greens (antioxidants, reduces inflammation)
• Apples (antioxidants, reduces inflammation/increases metabolism)
• Lean meats/fish (amino acids, protein source, muscle building)

Is Coffee Healthy or Not? 

Should we drink coffee? This is a popular question and although not the best drink for some, overall studies show coffee as beneficial to our health and fitness.⁶

Coffee contains antioxidants but also caffeine. Caffeine is a natural stimulant shown to increase our metabolic rate. Many athletes are using coffee as a pre-workout drink to benefit from this effect. Low to moderate doses (1-2 cups) of coffee are shown to significantly improve athletic performance.

Drinking black coffee 30 minutes prior to exercise is said to have the best ergogenic results. It’s shown to improve our endurance and enable us to exercise longer. 

Coffee is also indicated to improve our mental focus and increase energy levels. Clearer thinking promotes a more productive and effective workout. Coffee is also shown to reduce exercise-induced muscle pain.

Coffee also contains powerful antioxidants shown to reduce chronic disease and illness. Studies have shown it helps individuals suffering from Parkinson’s disease and to reduce the incidence of gallstones. 

Because caffeine is a stimulant, consult your physician prior to drinking coffee if you are hypertensive, pregnant, breastfeeding, or have high blood pressure or diagnosed heart disease.

Eat Superfoods Daily 

Superfoods play an important part in achieving and maintaining a healthy body.⁷ Nutritionists may vary in their lists of which foods are best but agree they’re all essential. Eating a wide variety of superfoods daily will satisfy nutrient requirements for optimal body functioning.

Start with the following top superfoods for improved health and fitness:

• Oats (high in fiber, improved digestion, heart health)
• Blueberries (antioxidants, reduces inflammation, cancer-fighting)
• Apples (antioxidants, reduces inflammation, weight loss)
• Green tea (antioxidants, increases metabolism, weight loss)
• Flaxseed (essential fatty acids, increases metabolism, reduces inflammation)
• Broccoli (antioxidants, cancer-fighting, detox)
• Yogurt (calcium, probiotic, improved digestion, bone health)
• Olive oil (monounsaturated fatty acids (MUFAs)/heart health)
• Beans (high in fiber, antioxidants, improved brain function)
• Cinnamon (antioxidants, detox, healing spice)

By Darla Leal

https://www.verywellfit.com/eat-healthy-feel-healthy-and-look-amazing-3121363