It is essential to perform exercises with loads to develop muscle mass. However, although exercise is effective, it is not enough to gain muscle. It is also advisable to adopt a diet adapted to mass gain. For this, it is advisable to increase its intake of protein and carbohydrates with low glycemic index but also to consume, green vegetables, fiber and good fats to provide the body with all the nutrients necessary for building and strengthening muscle.
Good nutrition is essential, especially in this time of health crisis. To help you design complete meals, here’s a list of 10 awesomely nutritious foods you should regularly include in your diet.
1: Macadamia Nuts
People scoff at the high price of nuts, but you aren’t supposed to chow down on them like you would a bowl of chips on game day. A small handful of these is plenty.
Macadamia nuts have a creamy, buttery flavor so they can be a delicious addition to many meals and snacks. They’re low in carbs, packed with protein and healthy fat, and are a great source of manganese, calcium, magnesium, phosphorous, potassium, and other nutrients your immune system will love.
2: Bell Peppers
Green, red, orange, and yellow peppers add a great crunch to salads, omelettes, and stir fry’s. Thanks to their bright colors, they also offer a generous amount of antioxidants which fight against inflammation, aging, and cancer. They’re low-calorie, low-carb, and provide a powerful combination of B vitamins, Vitamin C, Vitamin A, folate, and magnesium.
Cooked for a short time (2-3 minutes) on low heat, bell peppers will retain their sweet, fruity flavor.
3: Grass-Fed Beef
If you ever eat grass-fed beef, you’re likely to never want grain-fed beef again.
Healthy livestock raised in superior conditions and fed a genetically sound, natural diet will produce the most tender, juicy, and delicious meat you’ve ever eaten.
Not only is it more tasty, grass-fed beef provides up to 6 times the omega 3s as regular beef and contains about 100 fewer calories for every 6 ounces. It’s also one of the best sources of protein and healthy fat.
Contrary to popular belief, red meat is not bad for you. Grain-fed animals raised in a conventional, unsanitary, and cruel environment, however, do produce an end product that is both chemically toxic and less nutritious.
4: Wild Salmon
Your brain is about 60 percent fat, so when that schoolyard bully called you a “fathead” in second grade, he was just being honest.
Healthy fat, which does not include trans fat, processed fat, or omega 6 fat, is needed to construct the outer membrane of every cell in your body and is supremely important for good brain function (among a host of other things). I can’t stress enough that WE NEED FAT to be healthy, but we need good NATURAL fat, not the stuff found in french fries and donuts.
Wild Alaskan Salmon is at the top of the list for sources of health-promoting omega 3 fats. A few other sources are mackerel, herring, tuna, and sardines.
This oleaginous fruit is full of proteins and vital minerals, which are essential for the proper functioning of the body. They are also rich in monounsaturated fatty acids, very good fats, as well as vitamin E and fiber.
Eating them regularly can promote a healthy cardiovascular system, and even help fight against diabetes and “bad” cholesterol. Almonds are also useful in reducing blood levels of tryglicerides, which are essential to the body but can be harmful in too large quantities in the blood.
Leafy green things contain almost every nutrient the human body needs.
When I tell people to stop eating dairy, they usually have a look on their face like Luke when he found out Darth Vader was his father, because they think milk and cheese are necessary for strong bones. This is an idea sold to the American public through clever marketing and nutritional ignorance.
One of the best sources of calcium is dark, leafy greens. In fact, dairy isn’t even in the same league.
Broccoli is also rich in fiber, cancer-fighting antioxidants, and is easy on your insulin levels. It can be added to almost any dish and cooked in a variety of ways.
Read also: How You Should Pick A Healthy Cereal
Are you seeing a trend here? Many of the most nutritious foods are a healthy source of fat, and avocados are no different. They’re a total superstar in my book and should be eaten regularly.
Avocados are an excellent source of potassium, folate, Vitamin C, and Vitamin B6, as well as many other hard-to-pronounce elements that support healthy cell and organ function. If all that isn’t enough to motivate you, they contain a compound which helps the body absorb nutrients from vegetables, so you can never go wrong adding an avocado to your chopped salad. Avocado oil is also available for use in cooking instead of unhealthy vegetable oils.
For some reason, avocados seem to resist the absorption of pesticides. I’m not sure why exactly, but this is one of those foods that won’t freak me out if I can’t find them organically grown.
Legumes are good for the heart. They are rich in soluble fiber, which absorbs cholesterol, allowing the body to eliminate it before it adheres to the artery walls. They can lower total cholesterol levels by 10 to 15%. The soluble fibers and proteins they contain regulate blood sugar levels. As for magnesium, it relaxes the arteries; the blood circulates better and the blood pressure returns to normal values. Finally, according to the results of a recent study, they rank among the best antioxidants.
The main reason I love berries of every variety, aside from their sweet taste, is because they’re low in sugar yet high in antioxidants. This is one class of fruit you don’t have to limit. Berries are low-calorie, full of fiber, and have vitamins and minerals that demolish cancer cells.
10: Fermented Foods
Our hunter-gatherer ancestors didn’t have the luxury of grocery stores and farmer’s markets. They pulled their food from the ground or from a tree, dusted it off, and ate it right then and there. Scientists believe this is partially what helped them survive and thrive.
You have 10 times more bacteria in your gut than you have cells in your body.
Healthy gut bacteria comprise the majority of your immune system, aid in digestion, and eat up toxins.
And fermented foods help those little critters live. However, just like anything else, there is a healthy form of fermentation and an unhealthy one. The following foods are on my approved list:
- Beet Kvass
- Full Fat Greek Yogurt
- Kombucha (watch the sugar)
Because of the way our food is produced these days, most humans are lacking healthy amounts of good bacteria in the digestive tract. Alcohol, antibiotics, refined sugar, processed grains, and stress, destroy and unbalance the natural intestinal flora we need for strong immunity and optimal digestion. For this reason, I recommend everyone take a well-produced probiotic supplement to ensure proper amounts of health-promoting bacteria in the gut. It’s one of the 3 supplements I take every day.
Even though some foods pack more of a nutritional wallop than others, it’s important that we don’t try to get all our nutrients from just a few different foods. A wide variety of fruits, vegetables, animals, and nuts will go a long way in providing everything we require for vibrant health and longevity.