Superfoods have become a popular food trend, and for good reason. Superfoods deliver a rich source of antioxidants, phytonutrients, vitamins and minerals and fiber that can help improve your overall antioxidant status protecting the body from oxidation.  Oxidation can be brought on by environment, stress or even a tough workout resulting in an abundance of free radicals that can attack the cells in the body leading to structural damage, making it harder to recover and even the possibility of the on-set of disease later.  Eating a diet rich in superfoods can help reduce damage brought on by free radicals, helping you recover faster and get back in the gym sooner!

   

Perhaps one of the best superfoods when it comes to your muscle building is beets due to their naturally high content of nitrates.  Nitrates can improve blood flow, circulation, and vascularity by increasing the amount of natural nitrate that feeds into the nitrate-nitrite-nitric oxide pathway.  This pathway increases the production of nitric oxide.  This pathway doesn’t require oxygen, which means there is more available in the body to carry out other processes including nutrient delivery.   Beets are also a great source of betaine and folic acid.  Betaine can help reduce inflammation, improve endurance and power, while folic acid is also an important anti-inflammatory vitamin that can help protect the heart.  If you have never eaten beets before, consider eating fresh raw beets by shredding them on top of a salad, or try steaming them.        

Cruciferous vegetables include broccoli, cauliflower, cabbage, and kale are all in this family of vegetables.  They are full of important phytonutrients including sulforaphane, which is a strong antioxidant.  Sulforphane has been shown to increase the production of enzymes that boost the production of certain enzymes that reduce the presence of free radicals.  Cruciferous vegetables are also high in the anti-estrogen phytonutrient – DIM or di-indole methane.  This compound binds to excess estrogen in the body and neutralizes its effects, packing it to be processed and removed from the body.  Lastly, cruciferous vegetables are also high in soluble fiber, helping to keep the gut cleansed!  Include cruciferous vegetables in your daily meal planning.  Use shredded cabbage and chopped kale in salads; eat broccoli steamed or sautéed in a fresh stir fry or try mashing your potato with cauliflower!      

      

Of all the fruits available, berries of any kind rank the highest when it comes to antioxidant content and capacity.  In fact, just one 1 cup of berries can provide you about 10 times the USDA’s recommendation of specific antioxidants – phytonutrients and vitamins.  Blueberries rank the highest, while goji, cranberries, blackberries, raspberries, and strawberries follow behind.   A few of the key antioxidants found in berries include vitamin C, A, quercetin, anthocyanidin, catechin and epicatechin.   These nutrients can help reduce inflammation brought on by a tough workout.  Just 1 cup of berries delivers less than 100 calories and provides a source of natural soluble fiber.  Eat them for breakfast with your oatmeal, add fresh or frozen to your favorite protein smoothie or toss into a green salad.  

You may think avocados are nothing more than a source of healthy fats, but they offer much more than this.  Avocados can be considered a superfood for many reasons.  A one-half serving of avocado delivers almost 5 g of dietary fiber, a rich source of polyunsaturated and monounsaturated fats, along with a source of magnesium, vitamin A, C, E, K, B-Vitamins and antioxidants lutein, zeaxanthin, phytosterols and perhaps the most important antioxidant – glutathione. This antioxidant has been shown to help provide protection against certain cancers.  This creamy and delicious fruit can also provide protection against high cholesterol, help reduce inflammation, while also helping protect against abdominal fat weight gain!  Serve avocado in salads or mix up some guacamole to have along your favorite meat dishes.   

References:

Dreher ML, et al.  Hass avocado composition and potential health effects.  Crit Rev Food Sci Nutr.  2013.  53(7): 738-50.