3 Protein Superfoods Not all sources of protein are created equal. Beyond the staples of chicken, beef, and pork are several other meats and fish that contain valuable acids and vitamins. A note to Vegan Vikings: Some of the foods listed in this guide are not compatible with a vegan lifestyle. However, many of the superfoods listed in the nut, fruit, and veggie sections are 100% vegan! Many of the spices and beverages are as well though some aren t. 1. Alaskan king crab: High in omega-3 fatty acids, vitamin B12, and zinc. 2. Atlantic pollock: Rich in selenium and vitamin B Bison: Rich in protein, iron, and zinc. 4. Chunk light tuna: High in omega-3 fatty acids. 5. Eggs: Full of protein, vitamins B12, A, and E, and the good cholesterol. 6. Rainbow trout: High in omega-3 fatty acids, vitamin B12, and niacin. 7. Striped bass: Rich in omega-3 fatty acids, selenium, and vitamin B12. Many fish can be excellent sources of protein, fatty acids, and important nutrients. 8. Flounder: High in omega-3 fatty acids, selenium, and vitamin B Freshwater perch: Rich in omega-3 fatty acids, selenium, and vitamin B Halibut: Rich in omega-3 fatty acids, niacin, selenium, and vitamin B Lamb: Rich in protein, B vitamins, zinc, phosphorus, and iron. 12. Liver: Rich in phosphorus, vitamin A, niacin, folic acid, and vitamin B Pacific cod: High in omega-3 fatty acids and selenium. 14. Pacific oysters: Rich in omega-3 fatty acids and zinc. 15. Salmon: High levels of omega-3 fatty acids. 16. Sardines: High in protein, omega-3 fatty acids, calcium, and even vitamin D. 17. Scallops: Rich in omega-3 fatty acids and vitamin B Shrimp: Rich in protein, omega-3 fatty acids, the antioxidant selenium, and the good cholesterol. 19. Sole: Similar to flounder, sole is rich in omega-3 fatty acids, selenium, and vitamin B12.
4 Nut and Seed Superfoods Nuts and seeds can also be sources of protein. In addition, some can provide high concentrations of fiber, valuable fatty acids, and a number of other vitamins and nutrients. 20. Chia seeds: High in omega-3 fatty acids, calcium, potassium, and iron. 21. Flaxseed: Rich in fatty acids and fiber. 22. Hemp Seeds: High in omega-3 fatty acids. 23. Peanuts: High in protein, fiber, and resveratrol (though peanuts are technically a legume, not a nut). 24. Sesame seeds: High in fiber, protein, copper, calcium, and zinc. 25. Sunflower seeds: High in alpha-tocopherol, which protects against UV damage, and antidepressant phenylalanine. 26. Walnuts: High in omega-3 fatty acids, manganese, copper, potassium, magnesium, and calcium.
5 Fruit Superfoods Fruits and berries are generally high in vitamins and antioxidants. They may be considered a "superfood" since antioxidants are strongly linked to lower risks of certain forms of cancer, and lower risk of heart disease. 27. Apples: Contain fiber and the antioxidant quercetin, which can have anti-inflammatory and antihistamine benefits. 28. Apricots: Source of beta carotene, lycopene, vitamin A, and fiber. 29. Avocado: Rich in omega-3 fatty acids, potassium, folic acid, and vitamin E 30. Bananas: Rich in potassium, which can help to lower blood pressure. Fruits are awesome superfoods! 31. Blackberries: Rich in polyphenols, which can prevent cardiovascular disease, cancer, and osteoporosis. 32. Blueberries: Full of flavonoids, which can help cognitive abilities, and manganese, which can help to speed up metabolism. 33. Cantaloupe: Full of vitamin A. 34. Cherries: Rich in anthocyanin, which can be an anti-inflammatory. 35. Cranberries: Full of antioxidants and vitamins that combat urinary tract infections (in women) and may even help in cancer treatments. 36. Grapes: Rich in resveratrol, which can fight dementia and lower risk of heart disease and cancer. 37. Kiwi: Rich in vitamin C (more than oranges!), as well as vitamin E. 38. Papayas: Rich in vitamin A, C, and E. 39. Pears: Rich in fiber, potassium, magnesium, and vitamin C. 40. Pineapple: Contains bromelain, which helps to break down food and thus acts as an anti-inflammatory. 41. Plums: Contains chlorogenic acid, which may prevent anxiety-related diseases. 42. Pumpkin (and pumpkin seeds): High in amino acids (including tryptophan) and phytosterols that can lower cholesterol. 43. Raspberries: Full of fiber, vitamin C, and manganese. 44. Ruby grapefruits: Packed with antioxidants and effective at lowering cholesterol. 45. Strawberries: Full of vitamin C and folic acid, which can aid in heart health. 46. Tomatoes: Rich in lycopene, which can reduce risk of heart disease and cancer. 47. Watermelon: Loaded with lycopene and vitamins A and C.
6 Veggie Superfoods In addition to serving as sources of fiber, various vegetables are rich in antioxidants and nutrients that can have a wide range of health benefits. 48. Artichokes: A major source of magnesium. 49. Asparagus: Rich in folate, a B vitamin that can improve mood. 50. Beets: Rich in fiber, folate, magnesium, and calcium. 51. Bok choy: Rich in calcium. 52. Broccoli: Rich in fiber, antioxidants, vitamin C, calcium, and iron. 53. Brussels sprouts: Full of glucosinolates and other antioxidants that can lower cholesterol. Broccoli and cauliflower are just two of the many vegetable superfoods! 54. Cabbage: High in vitamin C, fiber, and iodine. 55. Carrots: High in beta carotene, vitamin K and B, potassium, phosphorus, magnesium, and folate. 56. Cauliflower: Full of glucosinolates, which can help to prevent cancer. 57. Collard greens: Includes vitamin A, zeaxanthin and lutein. 58. Edamame: Rich in plant protein, fiber, folate and phytosterols. 59. Kale: Full of vitamin C, beta-carotene, kaempferol, and quercetin. 60. Leeks: High in antioxidants. 61. Mustard greens: High in vitamin K. 62. Red Peppers: Has more vitamin C than an orange. 63. Shiitake mushrooms: High in protein and low in carbs. 64. Spinach: Full of antioxidants, vitamin K, and vitamin A. 65. Sweet potatoes: Packed with vitamin A, which benefits immune and vision systems. 66. Swiss chard: Include at least 13 different polyphenol antioxidants. 67. Watercress: Rich in vitamin K, zeaxanthin, lutein, beta-carotene and phytochemicals.
7 Spice and Seasoning Superfoods Superfoods aren t limited to simply fruits, veggies, and fish. There are a number of spices and seasonings that can be added to a wide variety of recipes that provide benefits ranging from anti-inflammation to prevention of heart disease. 68. Basil: A source of beta carotene, vitamin K, calcium, and potassium. 69. Cayenne: Stimulates digestion and helps to prevent ulcers. 70. Chives: Low in calories and rich in fiber, minerals, and antioxidants. 71. Cinnamon: High in antioxidants. 72. Cloves: Rich in antioxidants that relieve tooth and gum pain and fight arthritis. 73. Cumin: Rich in antioxidants that stimulate digestion. 74. Curry: Includes curcumin, which can help to fight Alzheimer s. 75. Garlic: Contains antioxidants that can protect against heart disease and cancer. 76. Ginger: Includes enzymes that can aid in digestion and fight against inflammation. 77. Oregano: Rich in antioxidants, fiber, and vitamin K. 78. Peppermint: Able to sooth upset stomachs, indigestion, and colonic muscle spasms. 79. Rosemary: Includes antioxidants that fight inflammation and depression and improve concentration. 80. Thyme: Increases levels of certain fatty acids in brain, heart, and kidney cells. 81. Turmeric: Includes antioxidants that fight inflammation and may also prevent advance of Alzheimer s disease.
8 Other Superfoods There are a handful of additional superfoods, including beans, figs, and even chocolate, that can bring surprising health benefits. 82. Barley: Contains amino acids, iron, calcium, zinc, and several other vitamins. 83. Black beans: Rich in antioxidants, calcium, iron, and potassium. 84. Black rice: Rich in vitamin E and anthocyanin antioxidants. 85. Black soybeans: Contains alpha-linolenic acid, a type of omega-3 fatty acid, and may also reduce the risk of thrombosis. 86. Dandelions: Rich in vitamins A, B, C, and D; minerals including potassium, iron, and zinc; and phytonutrients like beta-carotene. 87. Dark chocolate: High in antioxidants. 88. Figs: High in antioxidants, fiber, vitamin A, calcium, iron, phosphorus, manganese, and potassium. 89. Goji berries: Rich in antioxidants, carotenoids, amino acids, vitamin C, vitamin E, and fatty acids. 90. Greek Yogurt: Packed with protein. 91. Lentils: Full of protein, antioxidants, calcium, iron, vitamin B, and potassium. 92. Quinoa: Full of protein, amino acids and fiber. Yes, even dandelions can have health benefits!
9 Super Beverages Sugary drinks such as soda can be terrible for your health. Try replacing those with one of the following, which are rich in various nutrients: 93. Açaí juice: Full of antioxidants and amino acids. 94. Black tea: High concentration of antioxidants. 95. Carrot juice: Full of beta carotene, which helps to preserve vision. 96. Chamomile Tea: Includes flavonoid and terpenoid antioxidants, and may help to control blood sugar, calm anxiety, and fight infection. 97. Coffee: Rich in flavonoid Many teas have a high concentration of antioxidants! antioxidants. 98. Green tea: Full of antioxidants. 99. Hibiscus Tea: Rich in vitamin C and other minerals that may help to lower blood pressure and LDL cholesterol Pomegranate juice: Rich in polyphenols, antioxidants that fight cancer and heart disease. And the number one superfood Pure water! Seriously! Drinking enough water makes a big difference you ll have a healthier immune system, increased energy, improved skin complexion, and a higher likelihood of avoiding headaches, cramps, and sprain.
10 What s Next? OK, so you ve read through this guide and hopefully have a good sense of what foods you can add to your diet to help accomplish your fitness goals. So what s next? Here are the best pieces of advice I can offer: Get started. It doesn't matter where you are, or where you've been... all that matters is today, and where you're going. Today is the beginning. Be consistent. Most people start modifying their diet with tremendous intensity, but burn out after a few weeks. Those who have long-term success are the ones who introduce moderate, sustainable changes. One final note: if you re interested in tackling the exercise part of the fitness equation as well, I have a special offer for all new Vikings. I ll send you a free set of resistance bands an incredibly flexible piece of equipment that can be used for strength training, cardio, or simple stretching. Click here to get a free set of Viking Body resistance bands.
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