Do you love “hacks” when it comes to fitness and health? I know I do!
Well, these veggies and fruits below can help power up your workouts and recovery in a big way …
And I bet the next time you see them in the grocery store, you’ll look at them in a whole new light!
7 Veggies and Fruits for Athletic Performance
Green Peas- Peas are rich in protein (vital in the repair & rebuilding process), plus they contain magnesium and vitamin B6, both of which help with energy production, muscle contraction, and nerve function.
Oranges-When you work out, you create free radicals (aka “oxidative stress”) in your body, which can damage your cells. The vitamin C in oranges helps sweep up those free radicals while also boosting your immune system.
Another vitamin C superpower: helping you absorb iron from plant-based foods, especially important for female athletes.
Beets- Packed with nitrates, beets can boost your circulation, increasing the delivery of oxygen and nutrients to your muscles. This is important during and after your workouts.
Tart cherries- These small fruits are loaded with antioxidants that help you recover from workouts by reducing inflammation and muscle soreness. A small amount of tart cherry juice mixed into a protein shake is a great post-workout choice.
Spinach- Dark leafy greens contain important nutrients that boost performance, including magnesium, vitamin C, zinc, iron, and calcium. Not only that but they are one of the best sources of vitamin K, which helps you build and maintain healthy bones (as well as promote heart health).
Bananas- This fruit is a portable and easy-to-digest carb source to give you fast pre-workout fuel. Even better, they’re packed with potassium, an electrolyte you need to maintain normal fluid levels in your cells. Potassium also helps your muscles contract and supports normal blood pressure.
Sweet Potatoes- There’s a reason sweet potatoes are a top choice by athletes. They are loaded with vitamin C, vitamin b6, potassium, and fiber. They also contain manganese, which can help your cells produce energy.
Pretty great list, right? Food is fuel!
Next time you plan or prep your meals, think about adding a few of them to your daily intake.
REFERENCES:
Insider’s Viewpoint: Optimize Athletic Performance with Fruits & Veggies
www.healthline.com/nutrition/foods-high-in-vitamin-k
Insider’s Viewpoint: Optimize Athletic Performance with Fruits & Veggies
Did you know that September is National Fruits & Veggies Month?
Everyone knows how healthy veggies and fruits are for us. That’s indisputable. But, what we are starting to understand and appreciate is just how good they can make us feel! Close to 9 in 10 Americans still do not get enough!
That’s why I have partnered with PBH to celebrate National Fruits & Veggies Month by sharing some resources here as well as all month long via social media.
Celebrating the importance of produce in our lives is a no-brainer. But, many of us need help actually making it happen.
Think of how many times you eat per day. What if you worked veggies and fruits in just 1-2 of those times? Note how awesome you feel! And, repeat.
Find what works for you and create your fruits and veggies habits. Everyone is different and what works for you may not work for your parents, best friend, coworker, or neighbor. So, the first step is trial and error to figure out what ways are good for you. Then, keep up the good work!
There’s no right or wrong way to Have A Plant®! Fresh is great, for sure, but, it’s not the only way to score some fruit and veggie credit!
FAQs
''Forget 5 and make it 7 a day – it sounds like a tall order but if you include at least one and preferably two servings of fruit or veg at every meal and snack – you'll get there. '' We've put together a menu of our favourite fruit and veg-packed breakfasts, lunches and dinners to help you reach that magic number…
What is the #1 healthiest vegetable? ›
Spinach takes the top prize as the healthiest vegetable because of its range of nutrients and benefits. Spinach contains numerous types of antioxidants that guard against cancer, heart disease, and Type 2 diabetes.
What is the best fruit and vegetable to eat everyday? ›
The healthiest fruits include blueberries, bananas, avocados, and citrus fruits. The healthiest vegetables include kale, spinach, carrots, and sweet potatoes. Fruits and vegetables are healthy because they're rich in vitamins, minerals, and phytochemicals.
Does fruits and veggies really work? ›
Studies have shown that a diet rich in fruits and vegetables can reduce the risk of chronic diseases, such as heart disease, obesity, and certain types of cancer. The fiber found in fruits and vegetables helps in maintaining a healthy digestive system and can aid in weight management.
What happens when you start eating more fruits and vegetables? ›
A diet rich in fruits and vegetables helps you maintain a healthy weight and lowers the risk of diseases such as Type 2 diabetes and cardiovascular disease. Fruits and veggies can also help promote healthy skin, eyes and bones.
Do potatoes count as 5-a-day? ›
Potatoes. Potatoes don't count towards your 5 A Day. This is the same for yams, cassava and plantain, too. They're classified nutritionally as a starchy food, because when they're eaten as part of a meal they're usually used in place of other sources of starch, such as bread, rice or pasta.
What vegetables burn belly fat? ›
Some vegetables that kill belly fat include:
- Spinach, dark lettuce, celery, and kale.
- Cucumbers.
- Broccoli.
- Cabbage.
- Cauliflower.
- Carrots.
- Bell peppers.
- Tomatoes.
1. Lemons. Lemons are a citrus fruit that people often use in traditional remedies because of their health benefits. Like other citrus fruits, they contain vitamin C and other antioxidants.
Are cucumbers good for you? ›
Yes, cucumbers are a nutritious choice, as they are low in calories, rich in vitamins and minerals, and contain hydrating properties due to their high water content, contributing to overall health and well-being. Are cucumber and zucchini the same? No, cucumbers and zucchinis are distinct vegetables.
Is peanut butter good for you? ›
Peanut butter packs many health-promoting nutrients that benefit heart health, blood sugar, and weight management. The nut butter might help you get a good night's rest and help you feel full longer. Peanut butter can be a good companion to apples, bananas, chocolate, or simply eaten by the spoonful.
While meat can be a part of a healthy diet, not all sources are created equal. The leanest and healthiest meats to eat include poultry, pork, fish, and seafood. Eating a balanced diet is one of the keys to a healthy lifestyle, which means choosing various foods from different food groups, like proteins.
Are eggs healthy? ›
Eggs are also a great source of vitamins A, D and B12, as well as choline, a nutrient essential in many steps of metabolism. Except for its cholesterol content, one egg is a healthy option for breakfast lunch or dinner.
Why don't doctors recommend balance of nature? ›
Additionally, the brand has received numerous FDA warning letters for problematic claims in which the FDA cited multiple videos and written materials in which Balance of Nature supplements were credited with treating or even curing several diseases and ailments, including cancer and diabetes.
Do onions count as 5 a day? ›
"Onions form the base of many dishes, so you may forget that they can actually count towards your 5-a-day," points out dietitian Ro. So onions do count as a vegetable, and not just a flavour enhancer. Plus, they're low in calories and a source of fibre.
How long does it take to detox your body with fruits and vegetables? ›
Throughout life your body builds up toxins from components of foods and beverages. Therefore, your body needs to be detoxified to clear it from all of these toxins. This can be done by consuming a diet of only fruits and vegetables anywhere from 24 hours up to one week.
How do you get all servings of fruits and vegetables a day? ›
5 Ways to Get Your 5 a Day
- Start with the first meal of the day. Plan to eat a serving or two of fruit with breakfast every day. ...
- Get extra energy from fruit or vegetable snacks. ...
- Double up on fruit and veggie servings. ...
- Use fruit and vegetables as ingredients. ...
- Try a new fruit, vegetable, or recipe each week.
Unless you are following a ketogenic diet or have some sort of intolerance, there really is no reason to limit the amount of fruit you eat. While most studies suggest that the optimal amount is two to five servings of fruit per day, there seems to be no harm in eating more.
What counts as your 7 a day? ›
The current recommendation is to eat at least five portions of fruits and vegetables each day for optimum health. However, recent studies have shown that actually seven is the magic number, with four to five being vegetables and two to three being fruits.
How do you eat 10 servings of fruits and vegetables? ›
Getting it in
Doubling servings requires some creativity. For starters, add fruits and vegetables to every meal, especially breakfast. Soups and stews are great options, as these meals can be packed with extra servings. Try more frozen fruit and veggies, opting for shakes and smoothies.
