DREAM BODY 10 “BEST FRIEND” FOODS

DREAM BODY 10 “BEST FRIEND” FOODS
Salmon
Salmon is a source of protein, the main macronutrient responsible for building muscle. In addition, salmon contains healthy fats, specifically the omega-­‐‑3 kind. Research highlights that obese people consistently have lower omega-­‐‑3 levels than healthy weight subjects. Scientists suggest that omega-­‐‑3s can help prevent fat accumulation.
Eggs
Like salmon, eggs are a powerhouse in terms of protein and healthy fats. The white part of the egg contains pure protein, while the yolk contains the bulk of the nutrients such as B vitamins and vitamin D. In addition, yolks can aid muscle growth. Research cited on the Muscle and Fitness website shows that subjects eating three whole eggs a day doubled their muscle mass and strength compared to those who didn'ʹt eat whole eggs.
Quinoa
Quinoa is an unusual carbohydrate source. It'ʹs a grain that contains all the essential amino acids. As a complete protein, quinoa supplies slow-­‐‑digesting carbs, which fuel hard training and provide steady
energy. Furthermore, it'ʹs full of fat-­‐‑busting fiber.
Spinach
According to Muscle and Fitness website, spinach contains the photochemical 20 beta-­‐‑ecdysterone, which research shows can boost protein synthesis. Moreover, spinach is rich in fiber and vitamins A and K.
Broccoli
Broccoli is packed with vitamins C and K, not to mention it'ʹs a good source of folate and fiber.
Shrimp
Packed with protein, shrimp is ideal food in your quest to build lean muscle. Shrimp has little fat and is an excellent source of vitamin D, a vital nutrient that has few sources. Furthermore, it contains iron and the antioxidant selenium.
Blueberries
This fruit has potent antioxidants, vitamin C to boost the immune system and vitamin K to build bones. Blueberries are effective in reversing cognitive decline by reducing aging neurons.
Greek Yogurt
Most Greek yogurt contains 20 g protein-­‐‑-­‐‑about double the amount of protein of other yogurts. Greek yogurt also contains probiotics-­‐‑-­‐‑good bacteria that aid digestion.
Lean Poultry
Lean Poultry such as chicken and turkey are “go to” sources of protein. Chicken and Turkey are your friends and you can eat them prepared anyway you like... except fried! Plus they are loaded with protein and vital minerals such as zinc, selenium and iron. They also provide a healthy dose of B vitamins to turn food into energy.
Beans
Beans are a cheap fiber source and provide a good dose of protein. They also contain folate, zinc, magnesium and iron.