FOOD & NUTRITION

Top 9 Energy Foods

OUR BODIES DESERVE THE BEST NUTRITION WE CAN GET.

BY DIANA STEELE

 

 

WHAT IS ENERGY FOOD?

It is food that not only provides the calories to fuel your body but also contains the nutrients to energize your body and help you reach peak potential.


 

GREEN VEGETABLES—GAI LAN

Health benefits: gai Ian is Chinese broccoli and is loaded with vitamins C, A, K, folate, and fibre.

It also contains the powerful anti-cancer phytonutrients sulforaphane and the indoles.

Sulforaphane compounds have also been found to boost liver and skin cell's detoxifying abilities.

Enjoy in stir-fries, salads, quiches, soups, or as a side dish.

 

 

BLACKBERRIES

Health benefits: contains the antioxidants vitamin C and anthocyanidins as well as fibre.

These antioxidants prevent the oxida­tion of cholesterol (which makes choles­terol sticky and form fatty steaks in blood vessels),

prevent free radical damage to cells caused by extreme exercise, pollution, sun exposure, and aging.

Enjoy topped on whole-grain cereal or in your favourite salads, muffins, or yogurt.

 

   FISH—ARCTIC CHAR

   Health benefits: contains omega-3 fatty acids, essential fats that are beneficial for the heart and brain.

   They can help prevent and treat mood disorders and depression, reduce arthritic pain, and may prevent alzheimer's disease and cancer.

   Enjoy this fish as well as other fish such as salmon, trout, mackerel, sardines, and herring three times per week.

   Enjoy grilled and topped with a fruit salsa or chutney, in a burger or wrap or simply with lemon.

 

LEGUMES—CHICKPEAS (GARBANZO BEANS)

Health benefits: chickpeas are a good source of protein, iron, and folate.

They are also a good source of soluble fibre known to help reduce bad cholesterol.

As a vegetar­ian source of protein, they are an excellent alternative to meat.

 

ORANGE VEGETABLES—PUMPKIN  

Health benefits: pumpkin contains some vitamin A (beta carotene), C, iron, and phosphorus and is an excellent source of potassium. As with the vitamin A in car­rots, the vitamin A in pumpkin is good for vision. Vitamin A also plays a roll in the maintenance of healthy skin, teeth, skel­etal tissue, and mucous membranes. Enjoy mashed pumpkin as a side dish, pumpkin soup, roasted with other root vegetables, in a curry, or blended into muffins. Consider adding squash as a food for recovery after exercise, as it is a great source of carbohy­drates to help replenish glycogen stores but also provides potassium for replacing electrolytes.

 

STARCHY VEGETABLES—YAMS

Health benefits: yams are high in potas­sium, vitamin C, fibre, and vitamin B6. This tuber is low on the glycemic index scale, meaning it is turned into sugar in the body slower, which assists in more sustain­able energy production and weight control. Enjoy mashed or baked, adding cumin and garlic for flavour.

 


Almonds are not technically a nut, but a seed of a fruit.

NUTS—ALMONDS

Health benefits: this "nut" is technically the seed of a fruit. It is high in vitamin E, magnesium, and flavanoids (powerful anti-oxidants). Almonds are high in monounsat-urated fats known to be heart healthy. They also contain calcium, which is essential for good bone health, metabolism, muscle contraction, and blood pressure. Enjoy a handful with a piece of fruit or as a spread on your toast.

Enjoy probiotic cheese, yogurt, milk, and drinks as part of your daily regime.

PROBIOTICS

Health benefits: probiotics contain live bacteria that, when consumed, will survive the transit through the gut to the large intestine where they provide a benefit to the host. Different bacteria provide differ­ent benefits. Most help to restore the gut's natural bacterial flora by crowding out pathogenic bacteria. Some will also help improve the mucosal lining of the GI tract and improve our immune system. Others may help prevent and treat diarrhea. Enjoy probiotic cheese, yogurt, milk, and drinks as part of your daily regime.


  PSYLLIUM 

Health benefits: psyllium contains soluble fibre known to lower LDL, or bad choles­terol, not to mention prevent and treat constipation. It can also help manage diabetes by slowing the rise of blood sugar levels. Enjoy breads with added psyllium, All-Bran Buds, or Guardian cereals and psyllium husk powders added to pasta sauce or casseroles.

 

Diana Steele ofVancouver, British Columbia, is the owner of Eating for Energy, providing nutrition counselling and seminars to businesses, schools, and sports teams.


 


 

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