Those who want to lose their excess weight during winter season exercise a lot in such periods. Specialist Dietician İpek Ağaca told 10 superfoods that those people should necessarily need to eat.
İpek Ağaca Özger who attended to İğneada Longoz Forest walking event that is organized by the California Walnut Commission highlighted the benefits of walnuts for those who exercise. Özger stated that, “walnut is a natural combination of the proteins and healthy fats.
It is easy to digest, it helps to balance blood sugar by combining with carbohydrates and also it has effect to use the carbohydrates longer. Walnut which is effective in weight control provides resource to body for arginine; it is converted to nitric oxide.
Nitric oxide increases blood flow going to all the muscles by expanding the blood vessels. Therefore walnut is en essential food for those who exercise.”
Purple Colored Foods: Purple foods such as blackberries, eggplant, beetroot, and blueberries provides protection from free radicals arising during the strenuous physical activity.
Walnut: Walnut which has the highest Omega 3 and polyphenols (a powerful antioxidant) content is effective in weight control, heart diseases and cancer. It helps to prevent inflammation when consumed regularly.
Red Colored Foods: Red foods such as tomatoes, watermelon, strawberry, red grapefruit and pomegranate contain powerful antioxidant lycopene.
Quinoa: Superfood quinoa which is among the grain group contains almost 2 times more protein when compared with other cereals (8 grams per cup). It contains the 9 amino acids which are required for body for lean muscle building and resistance exercises and it is a good source of fiber and carbohydrates.
Pasta: In sports nutrition whole grain ones should be preferred in case of activity which is an important carbohydrate source.
Dry Legumes: Dry legumes such as soybeans (tofu), pinto beans, lentils, chickpeas, beans and peas are an important source of fiber providing the sense of being full for longer times.
Banana: It is a natural source of sugar and electrolytes which is easy to digest. It prevents muscle cramps and spasm as a potassium store and it regulates the body fluids.
Green Colored Foods: Green foods such as lettuce, rocket, avocado, green grapes and green plums are extremely important in terms of vitamin C and minerals.
Milk: The purpose of the beverages consumed after resistance exercises is to ensure rehydration for the loss of excess fluid occurring after sweating. Therefore protein should be taken with a simple carbohydrates for recovery and rehabilitation after exercises.
Yellow Colored Foods: Yellow foods such as carrots, peaches, apricots, pumpkin and palm draw attention with their high beta-carotene content to strengthen the immune system.