Milk is a fantastic option if you are increasing your activity levels because it contains hydrating water, muscle-repairing protein, refuelling sugar, and bone-healthy calcium. Thanks to its slow-digesting casein and capacity to support sleep-inducing melatonin, a warm mug before bed may also help you relax and get the rest you need.
Dried fruits (like apricots, raisins, and mango) are rich in natural sugars and offer a concentrated supply of carbohydrates, making them excellent energy boosters. With every bite, you'll also consume a serving of fibre in addition to vitamins, minerals, and calcium.
Broccoli, kale, spinach, and green cabbage are some of the foods that are the most nutrient-dense that you can find because they contain antioxidants that fight free radicals, fibre that helps with digestion, and a whole array of vitamins and minerals.
Because they are small, portable, easy to chew, and full of nutrients, bananas make the ideal exercise food. However, don't be hasty to throw away the skin because Taiwanese nutritionists discovered that it also contains eye-protecting lutein and serotonin as well as even more potassium. In a smoothie, try using the entire banana, skin and all.
Tomatoes are rich in vitamin C and also contain lycopene, a potent antioxidant that gives the fruit its beautiful letterbox-red hue. For a number of years, lycopene has garnered attention as a possible nutrient to aid in the prevention of prostate cancer in males.
All nuts are rich in vitamins, minerals, and fiber, but Brazil nuts are one of the few foods that are particularly excellent sources of selenium, a mineral and micronutrient that supports immune system health and may lower risk of heart disease and cancer.
Blueberries' high concentration of antioxidants that fight free radicals helped them achieve the rank of "superfood" a few years ago. Free radicals are believed to circulate throughout your body harming cells, bringing on disease, and starting the early stages of ageing. Berries frequently have fewer calories than other vegetables.
Magnesium, vitamins, and amino acids are abundant in cocoa, making it particularly nutrient-dense. Studies indicate it may change how fat and carbohydrates are used during exercise, enhance vascular function, and lessen the oxidative stress brought on by exercise.