3. Salmon
What makes this fish so special that it stands apart from all the others? It’s the omega-3 content that does it, and of course it has the benefit that most fish has of being high in protein. Many also prefer the delicate, not-so-fishy flavor of salmon to other fish. You’ll want to stick to Alaskan wild salmon to get the full amount of benefits, and make sure that you’re not eating smoked salmon as it does not have the same nutritional benefits as freshly caught and cooked.
Benefits
For those of you that are strength training, salmon will provide support to your muscle tissue with the protein it contains. The reason the omega-3s are so important is that they provide vital support to your heart and circulatory system. You’ll also receive tertiary benefits in the form of increased memory function and a decrease in the likelihood of degenerative diseases like Alzheimers. It also helps to make your skin and hair look their best.
Vitamin Breakdown per 100g – wild Alaskan, seek this out specifically.
Vitamin A – 9% of your daily needs.
Vitamin B1 – 13% of what you need each day, helps with heart health.
Protein – 20g – making this a fantastic protein source for those lifting weights.
Niacin – 42% of your daily needs, helps to keep your skin and hair tip-top.
4. Avocado
If you’re not already a fan of avocado, you should try adding more of it into your life. It tends to be one of the more expensive items in the produce section, especially if you go the organic route. It can also be a little tricky to pick the right ones and then consume them before they go bad. But you don’t have to eat them everyday in order to benefit from them. Adding one or two a week to your diet would be a great start, and would keep costs down.
Benefits
One of the most referenced benefits of avocado is their amounts of healthy monounsaturated fat. It’s interesting that this is a high-fat fruit, as most of them are very low fat or fat free. These fats actually help you to lose fat, if that’s what you’re trying to do. They also help you to feel fuller longer, and are not the same sort of fats found in a cheeseburger. The carotenoid levels help with eye health, and avocados in general will help stabilize your blood glucose levels so you don’t hit dangerous peaks and valleys.
Vitamin Breakdown per 100g – Raw
Monounsaturated fat – 10g – This means roughly 10% of the avocado is healthy fat!
Vitamin B6 – 16% of what you need daily for proper metabolism.
Folate – 22% of your daily requirement, for heart disease prevention.
