10 Foods That Should be Part of Your DietMuddy Race -

Here are my top 10 foods that will not only make you healthier, reduce the probability of diseases such as heart disease but could help you to lose weight by speeding up your metabolism.

Pumpkin Seeds

Pumpkin seeds are a good source of magnesium, which plays a key role in regulating the pumping of the heart and the relaxation of blood vessels. Pumpkin seeds are a source of zinc, which is vital in warding off osteoporosis among other benefits. They also contain L-tryptophan, which help with sleep patterns and lowering depression levels. Minerals including phosphorous, manganese, iron and copper are found in these little seeds.

Almonds

Almonds contain mono-unsaturated fat, which helps control cholesterol levels and protects against heart disease. The are also high in protein and fibre along with vitamins E and B, magnesium and calcium.

Blueberries

Blueberries are not only yummy they may help to preserve your vision and control blood sugar levels too. As well as being packed full of anti-oxidants. The NHS reports that eating three or more portions of blueberries a week can reduce risk of heart attacks by almost one third.

Brazil Nuts

These tasty nuts are packed full of phosphorous and magnesium, helping promote healthy bones as well as being rich in selenium, an important mineral for ensuring a healthy immune system.

Avocado

Avocados are incredibly nutritious, containing B-Vitamins in abundance, more potassium than a banana, being packed full of heart-friendly monounsaturated fats and being loaded with fibre. These small fruits are great for controlling inflammation and blood pressure making them an all-round super healthy food.

Recipe: Raspberry Avocado Smoothie

Chia Seeds

These tiny seeds deliver a huge amount of nutrients, including high levels of fibre, protein and omega-3 fats. Being loaded with antioxidants, calcium and manganese among others, Chia seeds are one of the easiest and most accessible sources of several important nutrients.

Recipe: Chia Seed Flapjacks

Coconut Oil

Coconut oil is made up of a powerful combination mix of fatty acids - shown in studies to have huge boosts on brain function, being incredibly good for heart strength and helping in the reduction of abdominal fat, the dangerous fat that sits around the abdominal cavity and organs. As well as being a very satisfying food, helping you feel fuller for longer coconut oil also has uses as a moisturiser and can protect against hair damage when used cosmetically!

Recipe: Blackberry, Coconut and Kale Smoothie

Turmeric

Turmeric is the underdog of the ‘superfoods’, providing perhaps the most body-protecting benefits with the least amount of credit. Just a few of the amazing benefits adding Turmeric to your diet can provide an enhanced cardiovascular output, improvements in muscular efficiency, reduction of inflammation – reducing the amount of time you might feel sore after exercising, and improved brain function. If these aren’t reasons enough to go out and bulk-buy Turmeric right now, it also tastes great added to any savoury dish (although it WILL stain everything yellow).

Dark Chocolate

Another food that is packed with anti-oxidants, when choosing a treat of 70%-85% or higher dark chocolate you will also be keeping the sugar content to a minimum. Numerous studies have shown benefits provided by dark chocolate on the heart and brain function as well as reducing blood pressure , cholesterol, and insulin resistance - a major risk factor for metabolic syndrome, type 2 diabetes and heart disease.

Linseed/Flaxseed

Linseed and Flaxseeds are one of the best sources of Omega 3 and are rich in Lecithin. Both aids digestion and fat metabolism. Flaxseed is a great source of lignans, which helps to support women’s health.

Sources

http://www.webmd.com/diet/features/benefits-of-flaxseed

http://www.everydayhealth.com/diet-nutrition/tiny-flaxseed-has-big-benefits.aspx

http://www.ncbi.nlm.nih.gov/pubmed/21355205

http://www.ncbi.nlm.nih.gov/pubmed/12323088

http://nutritiondata.self.com/facts/fats-and-oils/508/2

http://www.ncbi.nlm.nih.gov/pubmed/8654328

http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1843/2

http://www.ars.usda.gov/SP2UserFiles/Place/80400530/pdf/DBrief/10_potassium_intake_0910.pdf

http://www.ncbi.nlm.nih.gov/pubmed/20631466

http://ndb.nal.usda.gov/ndb/foods/show/3655?qlookup=chia&fg=&format=&man=&lfacet=&max=25&new=1

http://nutritiondata.self.com/facts/nut-and-seed-products/3061/2