Top 7 Recommended Foods for Improved Health and Performance


Whether you are an average person or a pro athlete, it is essential to keep proper nutrition in mind. The right nutrition will help you perform daily activities at your best. Neglecting your nutrition would surely lead to sub-par performance of even the simplest of tasks. Your body needs the right kinds and amounts of nutrients such as carbohydrates, calories, vitamins, minerals, iron, protein, and fluids.

Importance of Proper Nutrition

Shallow depth of Field image of Nutrition Facts

Just like a car that requires the right fuel, the body also needs the right kinds and amounts of food to perform at its best. There should be a balance of nutrients inside the body. Combining an exercise routine and an active lifestyle will also help you stay fit and healthy.

People can boost their health and performance by following healthy diet every day. Below are the top 7 recommended foods for improved health and performance

1. Green, Leafy Vegetables and Leguminous Foods

fresh vegetables

Green, leafy vegetables are essential sources of antioxidants and anti-cancer agents. When consumed on a regular basis, you will be able to achieve good health and also lose excess weight. Some of the essential leafy greens you need to eat include lettuce, broccoli, spinach, cabbage, and others. The antioxidants found in vegetables boosts your immune system, so you won’t get sick as easily as before.

Another essential to add to your diet are leguminous foods. These will bring a lot of anti-oxidants and provide essential minerals such as potassium, soluble fiber, and iron. When consumed with fruits, nuts and beans can further improve your immunity and overall health.

Other veggies you may include in your diet are colored veggies. These foods include beetroot, peppers, red cabbage, sweet potato, and eggplant. They are excellent sources of beta carotene, polyphenols, flavonoids, anti-oxidants, and anti-cancer agents.

2. Fruits

fresh fruits

Many fruits contain a wide range of nutrients that the body needs. You need to incorporate as many berries, like blueberries, raspberries, and blackberries, into your diet. Berries contain more antioxidants than other fruits such apples, pears, and others. In addition, berries do not have any negative side-effects or allergies on the body. In fact, they are a good source of nutrients that helps the body stay fit.

Bananas may contain quite a lot of sugar, but they are ideal for good blood circulation. They are also a good source of potassium. It will help you boost your immune system while supplying the body with the energy it needs.

3. Unsaturated Oils

Glass jars with different kinds of nut oil

Nuts and seeds are among the recommended foods for improved health and performance. Many natural oils are rich in omega-6 and monounsaturated fat, which is the “good” kind of fat. Monounsaturated and polyunsaturated fats help improve cholesterol levels in the body. If you provide your body with the right amounts of these good fats, they will protect you from serious illnesses, including clogged arteries and heart diseases. Nuts, olives, seeds, and avocado are great natural sources of monounsaturated fats. The polyunsaturated fats, on the other hand, can be found in canola, sunflower seeds, certain nuts, and safflower seeds.

4. Grains

Cereal grains

If you are into weight training, it is essential that you eat foods rich in carbohydrates. Carbs will help increase your physical energy, which means you can pump morew weights without getting tired. This is why grains are recommended in many diet programs, not just because they are good sources energy, they also contain a lot of minerals and vitamins like magnesium, zinc, iron, Vitamin B, and Vitamin E. Grains also help reduce the chances of getting diabetes as well as heart disease.

5. Low Fat Milk

Milk concept

In addition to grains, it will be necessary to include low fat milk in your diet if you are looking into getting some lean gains. However, you will need to stay away from saturated fats since these fats are responsible in increasing blood cholesterol levels.

Milk is also a good source of calcium and Vitamin D. If possible, try to consume as much low-fat milk powder, cheese, yogurt, and whey as you can. Dairy products that are low in fat can supply the body with more calcium and amino acids. They are just right to include in your diet for bone maintenance and rebuilding.

6. White Meat

Raw chicken legs drumsticks

Aside from low-fat milk, you also need to consume lean meat. This will provide your body with the proper nutrition that it needs to maintain health. You will not worry from any heart issues and artery diseases with the right nutrients. Chicken and turkey are great for improving overall health and performance because they are rich in iron and also provide the body with the right amount of protein. Your body needs protein to build new muscle tissue, which why it is important for body building.

7. Fish and Seafood

rice with seafood

Fish and seafood are great sources of Omega-3 fats that can help the body perform daily functions. In addition, they help improve brain functions and provide protection from heart disease. Do keep in mind that not all fishes contain Omega-3 fats. Fish varieties like tile fish, swordfish, and shark should be avoided, because not only do they contain miniscule amounts of the essential fatty acid, they also contain trace amounts of mercury that might be harmful to your health. It’s better to eat shrimp and crab and other smaller fishes as they contain quite a lot more Omega-3 fatty acids.

Bottom Line

Beautiful fitness woman drinking water from the bottle

Apart from these highly recommended foods, water is also important to improve overall health and performance. Maintaining the right amounts of fluids in the body will keep you hydrated, which means you can regulate your body temperature much more efficiently. When you sweat after every vigorous exercise, you need to replenish the lost fluids with water. During mealtime, it’s also recommended to drink enough liquid to improve your metabolism and also make you feel full faster.

More importantly, you need to be consistent in eating a well balanced diet for good health and maximum performance. So, are you ready to redo your diet with these top 7 recommended foods? Try it today and see the difference it will make on your body.

Author Bio Section:

Claire works in marketing team at Brillopak, a premium quality, small footprint robotic packing, semi automatic packing machine and palletising machine manufactures in United Kingdom. In a former life, Claire worked as a content specialist and she loves writing, reading & cooking.