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The 9 Best Foods for Athletes | Outside Online

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The 9 Best Foods for Athletes | Outside Online

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The market is flooded with foods and supplements marketed toward fitness fanatics-if you use the term "food" loosely, that is. From energy gels to protein powders to meal-replacement bars, you can find something packaged and processed (and usually, quite pricy) for every type of athlete, whether you're an endurance runner or a power lifter.

Eating for athletic performance, however, shouldn't just take place after the gym or right before a big event. It's something you should be conscious of at every meal and every snack, say sports nutritionists Barbara Lewin and Jill Pluhar, and your strategy should involve more whole foods and natural nutrition than the factory-manufactured kind. Here, 9 of their favorite eats for athletes, and tips on how to make the most of their nutritional benefits.

Quinoa

Although it's really a sprouted seed, quinoa is usually considered a whole grain-and a super one, at that. It's got nearly twice as much protein ( 8 grams per cup) as other grains, and it's one of the only foods to contain all nine essential amino acids our bodies need to build lean muscle and recover from tough workouts. Quinoa's also a great source of fiber and carbohydrates, says Barbara Lewin, R.D., a sports nutritionist in Fort Meyers, Florida, and it's extremely versatile: You can eat it like a breakfast cereal with cinnamon and honey, or make it savory and serve it in place of rice or pasta.

Berries

Antioxidants such as vitamins A, C, and E help protect against oxidative stress and free radicals that form in the body during strenuous physical activity-and berries are one of the best sources out there, says Lewin. (Bonus: Eating lots of antioxidants also seem to help preserve muscle strength as you age, according to a 2009 study.)

"Choose berries with the most intense colors-blackberries, raspberries, blueberries-because they have more of those phytochemicals and protective substances," she says. Toss them into a smoothie, add them to your morning cereal, or just eat them by the handful. Aim to eat berries (and other fruits) from across the color spectrum, Lewin adds, to ensure that you're getting a wide variety of antioxidants and nutrients.

Salmon

(Shutterstock/Gregory Gerber)

Oily fish, like salmon, mackerel, and trout , are good sources of lean protein and omega-3 fatty acids, which help reduce inflammation that can hamper athletic performance and contribute to chronic conditions like heart disease. Wild salmon generally contains fewer cancer-causing chemical contaminants than the farmed variety, but it can be expensive or hard to find at your grocery store; if that's the case, consider using canned wild salmon in chowders, salmon burgers, salads, or pastas. Most experts agree that eating seafood twice a week (or about 8 ounces total) is a good amount to reap its anti-inflammatory benefits. And stick to the fish instead of pills: A 2013 study ( albeit, a controversial one) found that too much fish oil in a man's diet may raise his risk for prostate cancer, though the actual cause may be rancid oil.

Beans and Legumes

(Shutterstock/Stefano Pareschi)

For vegetarian athletes (or those who just want to go meatless once and a while), plant-based sources of protein are a must. These include soybeans (and tofu), lentils, peas, and all varieties of beans-black, pinto, white, kidney, you name it. "Most people don't eat enough of these or they say they don't like them," says Lewin. "But really, you can do so much with them: add them into salads, make a three-bean chili, eat hummus... you don't have to just eat them straight out of a can every day."

Beans may not be the protein powerhouse that steak or poultry is-a cup of black beans has about 114 calories and 7 grams of protein, versus 168 calories and 33 grams of protein for 4 ounces of skinless chicken breast. But unlike animal protein, beans have no saturated fat and are also a good source of fiber, which can help keep you feeling fuller for longer.

Pasta

Protein may be important for building muscle, but carbohydrates are still the single most important component of an athlete's diet. "Our bodies burn carbs as fuel," says Jill Pluhar, R.D., a nutritionist with Brigham and Women's Hospital in Boston. "We can also burn fat or protein, but we have to convert them into carbs first, which is more work for the body."

So what kind of carbs should you eat? Most of the time, whole-grain varieties are best. They have more fiber and, usually, less added sugar than their refined white counterparts. The night before a big competition, though, switch to the simple stuff-plain pasta with red sauce at a pre-race pasta party, for example. "Fiber takes a while to get through your system and it can contribute to gastrointestinal distress, so reducing it before a big athletic event can help things run more smoothly," says Pluhar.

Bananas

At about 100 calories a piece, bananas are a great source of easy-to-digest sugar and natural electrolytes. "They may not be as convenient as bars or gels, but they're a good option for people who are looking for a natural, less-processed alternative that basically does the same thing," says Pluhar. They're also a favorite post-event recovery food, and for good reason: One medium banana contains 422 mg of potassium, which your body needs to regulate fluids and prevent muscle cramps and spasms. Because you sweat out potassium during physical activity, it's important to replenish as soon as possible afterward.

Cruciferous Veggies

(Shutterstock/Brent Hofacker )

All vegetables are good vegetables when it comes to providing the vitamins and minerals your body needs for optimal performance. But some-including dark, leafy greens and members of the cruciferous family (like broccoli, cauliflower, brussels sprouts and kale)-have higher concentrations of antioxidants, fiber, and other important nutrients. As with fruits, it's important to eat a variety of different colors, says Lewin-but, as a general rule, "darker is usually better." One exception? Cauliflower, which holds its own against its colorful cousins in terms of health benefits and antioxidant properties.

Nuts and Nut Butter

Because they're a natural combination of protein and healthy fats, nuts (and nut products) are a staple in many athletes' diets. They're also easy to digest, says Pluhar, and can help balance your blood sugar when paired with carbs. "If you were to eat a bagel all by itself, it would turn to sugar pretty quickly and you'd use up all of that energy right away," says Pluhar. "But if you put some peanut butter or almond butter on that bagel, the protein and fat can help sustain those carbs over a longer period of time, in a non-invasive way that doesn't upset your stomach."

Chocolate Milk

Contrary to popular belief, you don't need massive amounts of protein after a workout. "What you really need for recovery is simple carbs with a little bit of protein-about a four or five to one ratio," says Lewin. You could find that in some store-bought drinks, she says, or you could mix up a glass of low-fat chocolate milk and get the same benefits. Plus, the caffeine in chocolate dilates and relaxes blood vessels, helping oxygen-rich blood reach your muscles more quickly and easily. Lewin's other favorite recovery drink? Tart cherry juice, which has been shown to help prevent inflammation and reduce muscle soreness.

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The market is flooded with foods and supplements marketed toward fitness fanatics-if you use the term "food" loosely, that is. From energy gels to protein powders to meal-replacement bars, you can find something packaged and processed (and usually, quite pricy) for every type of athlete, whether you're an endurance runner or a power lifter.

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The 50 Healthiest Foods of All Time (With Recipes) | TIME

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The 50 Healthiest Foods of All Time (With Recipes) | TIME

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The 50 Healthiest Foods of All Time (With Recipes)

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Here's the food guide to end all food guides: the foods you should be eating now

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10 Herbs That Will Help You Run Better | Runner's World

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10 Herbs That Will Help You Run Better | Runner's World

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More than just garnish, herbs infuse meals with fresh flavor and loads of health-boosting nutrients.

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Like most people who have a higher health conscience, most vegans and vegetarians have a story about how they came to the decision to live their particular lifestyle. No matter your reasons, one of the challenges for non-meat eaters is making sure they get enough protein every day. But it's not as big a deal as many think. Like most of the nutrients from quality food, a little goes a long way. Back in the hunter/gatherer days, primitive man ate a lot less meat - usually around 20% of his total diet - a far cry from how much the average American consumes daily in the 21st century.

Protein is an essential nutrient that plays a key role in how our bodies function. But too much protein is associated with several diseases. It is more important to eat a varied diet than to isolate and focus on any one nutrient. Including more plant sources of protein will also offer more health benefits including more fibre and nutrients. There are lots of nutrient dense foods with a high protein content, here are some of the top plant based proteins:

1. Vegetables - the proper foundation for all diets.

* 1 avocado - 10 grams
* 1 cup broccoli - 5 grams
* 1 cup spinach - 5 grams
* 2 cups cooked kale - 5 grams
* 1 cup boiled peas - 9 grams
* 1 cup cooked sweet potato - 5 grams

2. Legumes, also vegetables, get their own mention. Specifically lentils and beans, the foundation of many diets for centuries.

* 1 cup soybeans - 28 grams (1 cup tempeh - 30 grams)
* 1 cup lentils - 18 grams
* 1 cup refried beans - 15.5 grams
* 1 cup garbanzo beans (and hummus) - 14.5 grams
* 1 cup pinto, kidney, black beans - 13-15 grams
* 1 oz peanuts - 6.5 grams

3. Nuts and seeds - a staple in most vegetarian and vegan diets.

* 1 oz. cashews - 4.4 grams
* 1 oz. sesame seeds 6.5 grams, 3 tablespoons of tahini - 8 grams
* 1/4 cup (2 oz.) walnuts - 5 grams
* 1 oz. pistachios - 5.8 grams
* 2 tbsp almonds - 4 grams
* Nut butters - peanut butter, almond butter, cashew butter - 2 tablespoons has about 8 grams of protein

4. Non-dairy milk

*Soy, almond, ancient grain. 1 cup gets you 7-9 grams of protein.

5. Grains - Ancient grains, sprouted grains, multi-grains - a major part of the diet.

* Quinoa is versatile and delicious. 1 cup - 9 grams.
* Amaranth, bulgur, brown rice, wheat germ, oat bran are other grains with a high protein content.
* Oatmeal - 1 cup = 6 grams.
* Sprouted grain bread products - buns, tortillas, bread. Pack a sandwich or a wrap and you'll get 7-10 grams from the bread alone.

6. Supplements

*spirulina and chlorella are used often by vegetarians and vegans for their rich nutrient content, and protein content.
*Hemp - 30 grams of hemp powder in your smoothie gives you 11 grams of protein.

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High-Protein Foods That Easily Reverse Protein Deficiency - No Meat, No Dairy!

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Like most people who have a higher health conscience, most vegans and vegetarians have a story about how they came to the decision to live their particular lifestyle. No matter your reasons, one of the challenges for non-meat eaters is making sure they get enough protein every day.

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10 Plant-based Foods Packed with Iron | One Green Planet

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10 Plant-based Foods Packed with Iron | One Green Planet

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Iron is an essential mineral that is critical for many of the body's functions. It is needed to make proteins, such as hemoglobin and myoglobin. Hemoglobin is the protein present in red blood cells that carries oxygen from our lungs to our tissues, while myoglobin helps supply oxygen to our muscles.

According to the National Institutes of Health (NIH), men over the age of 19 have a recommended daily allowance (RDA) of 8 mg of iron. Premenopausal women have a much greater iron requirement than men. Women aged 19-50 have an RDA of 18 mg. After age 50, the number falls in line with men at 8 mg/day. Requirements are different for children under 18, as well as for pregnant or lactating women.

Plant-based (vegan) sources of iron aren't absorbed as easily as in diets that include meat. As such, vegans need almost twice as much dietary iron each day as omnivores because of the lower intestinal absorption of iron from plant foods. Eating the following 10 foods packed with iron, together with sources of vitamin C, such as citrus fruits, will improve your body's absorption of iron. For more information iron in a plant-based diet, read this article.

1. Dark Chocolate and Cocoa Powder

Attention chocolate lovers! Dark chocolate (70-85% cacao solids) contains more iron, ounce for ounce, than beef - a lot more! A 3 oz. portion of cooked ground beef (70% lean meat, 30% fat) contains 2.11 mg of iron, while 3 oz. of dark chocolate boasts 10.12 mg. Chocolate pairs beautifully with oranges, so this is an easy way to group your iron and vitamin C consumption for maximum absorption.

2. Dried Fruit

Dried fruit is a somewhat unexpected source of dietary iron. Dried peach halves contain the most iron with 6.50 mg/cup, followed by prunes, apricot halves and raisins. Make sure to find dried fruit that has no sugar added. Better yet - dehydrate your own fruit! Dried peaches and apricots are amazing when dipped in melted dark chocolate and allowed to cool.

3. Blackstrap Molasses

Blackstrap molasses is a healthy sweetener. Like dark chocolate, it also kicks red meat's butt when it comes to iron. Just 2 tsp. of molasses contains 2.39 mg of iron, for far less calories than meat and no fat. Try it in Hazelnut Cacao Torte or Spicy Gingerbread Cake.

4. Dark Leafy Greens

It is important to note that greens contain more iron when cooked than when eaten raw. Spinach is the king of all greens with a whopping 6.43 mg of iron per 1 cup (180g) when cooked. To show you the difference cooking makes, 1 cup (30g) of raw spinach contains only 0.81 mg of iron. The variance is only partially due to weight. You see, if you could eat 180g of raw spinach to equal the weight of the cooked variety, you would still only get 4.86 mg of iron instead of 6.43 mg. The next best source of iron is cooked swiss chard, with 3.95 mg/cup, followed by cooked beet greens with 2.74 mg of iron per cup. Collard greens, kale and turnip greens, all cooked, round out the top 6. Here are 35 delicious ways to eat more greens!

5. Spirulina

Spirulina, one of nature's great superfoods, is a blue-green algae that grows in fresh water lakes. It is a complete protein, contains a significant amount of B12, as well as vitamins A through E and is rich in iron, calcium and magnesium. A tablespoon of dried spirulina contains 2 mg of iron. Try this C oconut Spirulina Energy Drink or simply throw it into the blender with your regular morning smoothie.

6. Tofu

Tofu proves its worth once again, with 2.15 mg of iron for a quarter-block serving. From silken tofu to extra firm, the possibilities to include it in your diet are nearly endless. Just make sure your are purchasing tofu made with non-GMO soybeans. Here are several tofu recipes to get you started.

7. Whole Grains

Whole grains are another great source of plant-based iron and an opportunity to add variety to your diet. Experiment with quinoa, oatmeal, barley, rice, bulgur, buckwheat and millet. Quinoa, for example, contains 2.76 mg of iron for a 1 cup serving. Try Cajun Quinoa Cakes with Lemon-Dill-Siracha Remoulade.

8. Legumes

Beans, beans, beans. You may be sick of people telling you to eat your beans, but they're onto something. Beans provide myriad essential nutrients for our bodies, such as protein and iron. Take kidney beans for example. One cup provides 3.93 mg of iron. I immediately think of red beans and rice, but don't limit yourself to traditional recipes. Try Black Bean and Pecan Butter Sauce over Grilled Eggplant and Sauteed Spinach or Sweet Potato and Quinoa Chili for iron-packed meals that your family is sure to love.

9. Nuts

Nuts are another one of those food groups that keep popping up in health discussions, and for good reason. Curious as to which nuts contain the most iron? Cashews take first place in a landslide, with 8.22 mg of iron in 1 cup. Almonds come in second with a very respectable 5.32 mg/cup. Macadamias and pistachios are a close third and fourth. They both contain almost 5 mg per cup, respectively. Try Chipotle Cashew Creme, Raw Chocolate Cashew Tarts, or Apple-Almond Butter Pancakes.

10. Seeds

Seeds, particularly pumpkin, squash and sesame, are a versatile source of plant-based iron. Just 1 tablespoon of sesame seeds contains 1.31 mg of iron. To put that into perspective, a whole cup of sesame seeds contains a staggering 20.95 mg! A cup of pumpkin or squash seeds have 2.12 mg of iron. Make homemade tahini for your next batch of hummus or try Herbed Chickpea and Sesame Crackers.
Image Source: SweetonVeg/Flickr

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10 Plant-based Foods Packed with Iron - One Green Planet

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Iron is an essential mineral that is critical for many of the body's functions. It is needed to make proteins, such as hemoglobin and myoglobin. Hemoglobin is the protein present in red blood cells that carries oxygen from our lungs to our tissues, while myoglobin helps supply oxygen to our muscles.

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PureHealingFoods.com helps you thrive by bringing together natures most powerful healing foods at the best prices to make it easy for you to get all the proteins, vitamins, antioxidants, minerals, trace minerals, pigments, essential fatty acids, that you need to be well.

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Watermelon 101: Health Benefits and Nutrition Facts

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Watermelon 101: Health Benefits and Nutrition Facts

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The watermelon is a large fruit, known scientifically as Citrullus lanatus.

It originates from southern Africa, and is related to cantaloupe melons, zucchinis, pumpkins and cucumbers.

Watermelon is packed with water and nutrients, contains very few calories and is exceptionally refreshing and juicy.

It is also a good dietary source of both citrulline and lycopene, two very powerful plant compounds.

Eating watermelon or drinking watermelon juice may have several health benefits, including lower blood pressure, improved insulin sensitivity and reduced muscle soreness.

While watermelons are most commonly eaten fresh, they can also be made into juice or added to smoothies.

Watermelon consists mostly of water (91%) and carbs (7.5%). It contains almost no protein or fat, and is very low in calories.

The table below contains information on all the main nutrients in watermelon ( 1).

Nutrition Facts: Watermelon, raw - 100 grams

Watermelon contains 7.5 grams of carbs in 100 grams, or 12 grams of carbs per cup.

The carbs are mostly simple sugars, such as glucose, fructose and sucrose. Watermelon also contains a small amount of fiber.

The glycemic index of watermelons ranges from 72-80, which is high ( 2). It is a measure of how quickly foods raise blood sugar levels after meals.

However, each serving of watermelon is relatively low in carbs, so eating it should not have a major effect on blood sugar levels.

Fibers

Watermelon is a poor source of fiber (0.4 grams per 100 grams).

However, it is considered high in fermentable short-chain carbohydrates, referred to as FODMAPs.

FODMAPs can cause unpleasant digestive symptoms in individuals who cannot digest them, such as those with irritable bowel syndrome.

Bottom line: Watermelon is low in calories and fiber and consists mostly of water and simple sugars. It also contains FODMAPs, which may cause digestive problems in some people.

Watermelon is a good source of vitamin C, and also a decent source of several other vitamins and minerals.

Vitamin C: An antioxidant that is essential for skin health and immune function (3, 4).

Potassium: A mineral that is important for blood pressure control and heart health (5).

Copper: A mineral that is most abundant in plant foods, and often lacking in the Western diet (6).

Vitamin B5: Also known as pantothenic acid. This vitamin is found in almost all foods to some extent.

Vitamin A: Watermelon contains beta-carotene, which is transformed into vitamin A in the body.

Bottom line: Watermelon is a good source of vitamin C, and contains decent amounts of potassium, copper, vitamin B5 and vitamin A (from beta-carotene).

Watermelon is a poor source of antioxidants compared to other fruits ( 7).

However, it is a good source of the amino acid citrulline, and the antioxidant lycopene, which have numerous benefits for health ( 8).

Citrulline

Watermelon is the richest known dietary source of the amino acid citrulline. The highest amount is found in the white rind that surrounds the flesh ( 7, 9, 10).

In the body, citrulline is transformed into the essential amino acid arginine.

Both citrulline and arginine play an important role in the synthesis of nitric oxide (NO), which helps to lower blood pressure by dilating and relaxing our blood vessels ( 11).

Arginine is also important for many organs, such as the lungs, kidneys, liver, and the immune and reproductive systems, and has been shown to facilitate the healing of wounds ( 12, 13, 14).

Studies have shown that watermelon juice is a good source of citrulline, and is able to increase blood levels of both citrulline and arginine considerably ( 13, 15, 16).

Despite being one of the best dietary sources of citrulline, one would have to consume about 5 pounds (2.3 kg) of watermelons to meet the recommended daily intake for arginine ( 17).

Lycopene

Watermelon is the best known fresh source of lycopene, a powerful antioxidant responsible for its red color ( 18, 19, 20, 21).

Lycopene is used to some extent to form beta-carotene in the body, which is converted into vitamin A.

Lycopene is generally associated with tomatoes, but fresh watermelon is actually a better source of lycopene than fresh tomato ( 1).

Human studies have shown that fresh watermelon juice is effective at raising blood levels of both lycopene and beta-carotene ( 22).

Bottom Line: Watermelon is a good source of two beneficial plant compounds, the amino acid citrulline and the antioxidant lycopene.

Watermelons and watermelon juice have been linked with several health benefits.

Lower Blood Pressure

High blood pressure is a major risk factor for chronic disease and premature death ( 23).

Watermelon is a good source of citrulline, which is converted into arginine in the body. Both of these amino acids help in the production of nitric oxide.

Nitric oxide is a gas molecule that causes the tiny muscles around the blood vessels to relax and dilate. This leads to a reduction in blood pressure ( 24).

Supplementation with watermelon or watermelon juice has been shown to reduce blood pressure and arterial stiffness in people with high blood pressure ( 25, 26, 27, 28).

Reduced Insulin Resistance

Insulin is a very important hormone in the body, and is tightly involved in blood sugar control.

Insulin resistance is the condition in which the body produces insulin, but the cells become resistant to its effects. This can lead to elevated blood sugar levels and is linked to metabolic syndrome and type 2 diabetes.

Watermelon juice and arginine intake have been linked with reduced insulin resistance in some studies ( 29, 30, 31).

Reduced Muscle Soreness After Exercise

Muscle soreness is a well known side effect of strenuous exercise.

One study showed that watermelon juice was effective in decreasing muscle soreness following exercise ( 32).

Several studies have also investigated the effect of watermelon juice or citrulline on exercise performance.

One study found no effect ( 33), and another study found improved performance in untrained, but not well-trained individuals ( 34).

Bottom line: Watermelon may reduce blood pressure and insulin resistance in some people. It is also linked to reduced muscle soreness after exercise.

Watermelon is well tolerated by most people.

However, it may cause allergic reactions or digestive problems in some individuals.

Allergy

Allergy to watermelon is rare, but it may cause oral-allergy syndrome in individuals who are sensitive to pollen ( 35, 36).

The symptoms include itchy mouth and throat, swelling of the lips, mouth, tongue, throat, and sometimes ears ( 37).

FODMAPs

Watermelon contains FODMAPs, short-chain carbohydrates that some people cannot digest.

FODMAPs may cause unpleasant digestive symptoms, such as bloating, gas, stomach cramps, diarrhea or constipation.

Individuals who are sensitive to FODMAPs, such as those with irritable bowel syndrome, should consider avoiding watermelons.

Bottom Line: Watermelon may cause oral-allergy syndrome in individuals with pollen allergy. It also contains FODMAPs, which can cause unpleasant digestive symptoms in some people.

Watermelon is an exceptionally healthy fruit.

It is loaded with citrulline and lycopene, two powerful plant compounds that have been linked to lower blood pressure, improved metabolic health and decreased muscle soreness after exercise.

It also has a sweet and delicious taste, and is packed with water, making it excellent for maintaining good hydration.

For the vast majority of people, watermelon is a perfect addition to a healthy diet.

It is particularly refreshing on a hot summer day, and may be considered the ultimate summer fruit.

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Watermelon 101: Nutrition Facts and Health Benefits

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The watermelon is a large fruit, known scientifically as Citrullus lanatus. It originates from southern Africa, and is related to cantaloupe melons, zucchinis, pumpkins and cucumbers. Watermelon is packed with water and nutrients, contains very few calories and is exceptionally refreshing and juicy.

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Blueberries are sweet, nutritious and wildly popular.

Often labelled a "superfood," they are low in calories and incredibly good for you.

They are so tasty and convenient that many people consider them to be their favorite fruit.

Here are 10 health benefits of blueberries that are supported by research.

The blueberry is a flowering shrub that produces berries that are colored blue to purple, also known as blueberries.

It is strongly related to similar shrubs, such as those that produce cranberries and huckleberries.

Blueberries are small, around 5-16 millimeters (0.2-0.6 inches) in diameter, and have a flared crown at the end.

They are green in color at first, then change to blue-purple as they ripen.

These are the two most common types:

1. Highbush blueberries are the most commonly grown species in the US.

2. Lowbush blueberries are often referred to as "wild" blueberries. They are typically smaller and richer in some antioxidants.

Blueberries are among the most nutrient dense berries. A 1 cup serving (148 grams) of blueberries contains ( 1):

Fiber: 4 grams.

Vitamin C: 24% of the RDA.

Vitamin K: 36% of the RDA.

Manganese: 25% of the RDA.

Then it contains small amounts of various other nutrients.

They are also about 85% water, and an entire cup contains only 84 calories, with 15 grams of carbohydrates.

Calorie for calorie, this makes them an excellent source of several important nutrients.

Bottom Line: The blueberry is a very popular berry. It is low in calories, but high in fiber, vitamin C and vitamin K.

Antioxidants are important.

They protect our bodies from damage by free radicals, unstable molecules that can damage cellular structures and contribute to aging and diseases like cancer ( 2, 3).

Blueberries are believed to contain the highest antioxidant capacity of ALL commonly consumed fruits and vegetables ( 4, 5, 6).

The main antioxidant compounds in blueberries belong to a large family of polyphenols, called flavonoids.

One group of flavonoids in particular, anthocyanins, is thought to be responsible for much of the beneficial health effects ( 7).

They have been shown to directly increase antioxidant levels inside the body ( 8, 9).

Bottom Line: Blueberries have the highest antioxidant capacity of all commonly consumed fruits and vegetables. Flavonoids appear to be the major antioxidant compounds.

Oxidative DNA damage is part of everyday life.

It is said to occur tens of thousands of times per day, in every single cell in the body ( 10).

DNA damage is part of the reason we grow older, and it also plays an important role in the development of diseases like cancer ( 11).

Because blueberries are high in antioxidants, they can help neutralize some of the free radicals that cause damage to our DNA.

In one 4-week study, 168 participants were instructed to drink 1 liter (34 ounces) of a mixture of blueberry and apple juice, every day.

At the end of the study, oxidative DNA damage due to free radicals was reduced by 20% ( 12).

These findings have also been supported by smaller studies using either fresh or powdered blueberries ( 13, 14).

Bottom Line: Several studies have shown that blueberries and blueberry juice can protect against DNA damage, a leading driver of aging and cancer.

Oxidative damage is not limited to our cells and DNA.

It is also problematic when our circulating LDL lipoproteins (the "bad" cholesterol) are oxidized.

In fact, oxidation of LDL is a crucial step in the heart disease process.

Fortunately for us, the antioxidants in blueberries are strongly linked to reduced levels of oxidized LDL ( 15).

A daily 50 gram serving of blueberries lowered LDL oxidation by 27% in obese participants, after a period of eight weeks ( 16).

Another study showed that 75 grams of blueberries with a main meal significantly reduced the oxidation of LDL lipoproteins ( 17).

Bottom Line: The antioxidants in blueberries have been shown to protect LDL lipoproteins (the "bad" cholesterol) from oxidative damage, a crucial step in the pathway towards heart disease.

Blueberries appear to have significant benefits for people with high blood pressure, a major risk factor for some of the world's leading killers.

In one study, obese individuals at a high risk for heart disease noted a 4-6% reduction in blood pressure, after consuming 50 grams (1.7 ounces) of blueberries per day, for eight weeks ( 18).

Other studies have found similar effects, especially when looking at post-menopausal women ( 19, 20).

Given that high blood pressure is one of the leading drivers of heart attacks and strokes, the implications of this are potentially massive.

Bottom Line: Regular blueberry intake has been shown to lower blood pressure in numerous studies.

Again, eating blueberries may lower blood pressure and oxidized LDL.

However, it's important to realize that these are risk factors, not actual diseases.

What we really want to know is whether blueberries help prevent hard end points like heart attacks, which are the world's biggest killer ( 21).

In a 2013 study on 93,600 nurses, eating plenty of anthocyanins (the main antioxidants in blueberries) was linked to a 32% lower risk of heart attacks ( 22).

This was an observational study, so it can not prove that the blueberries caused the reduction in risk, but it seems likely given the known beneficial effects on risk factors.

Bottom Line: There is some evidence that regular blueberry consumption can help prevent heart attacks.

Oxidative stress can accelerate the brain's aging process, having negative effects on brain function.

According to animal studies, the antioxidants in blueberries tend to accumulate in areas of the brain that are essential for intelligence ( 23, 24).

They appear to directly interact with aging neurons, leading to improvements in cell signalling.

Human studies have also shown promising results.

In one of these studies, 9 elderly participants with mild cognitive impairment consumed blueberry juice every day. After 12 weeks, they had seen improvements in several markers of brain function ( 25).

A six year study of 16,010 elderly participants found that blueberries and strawberries were linked to delays in cognitive aging by up to 2.5 years ( 26).

Bottom Line: The antioxidants in blueberries seem to have benefits for the brain, helping to improve brain function and delaying age-related decline.

Blueberries are moderate in sugar when compared to other fruits.

One cup contains 15 grams, which is equivalent to a small apple or large orange.

However, the bioactive compounds in blueberries appear to outweigh any negative impact of the sugar when it comes to blood sugar control.

Research suggests that anthocyanins in blueberries can have beneficial effects on insulin sensitivity and glucose metabolism. These anti-diabetic effects have been shown with both blueberry juice and extract ( 27, 28, 29).

In a study of 32 obese subjects with insulin resistance, a blueberry smoothie caused major improvements in insulin sensitivity ( 30).

Improved insulin sensitivity should lower the risk of metabolic syndrome and type 2 diabetes, which are currently some of the world's biggest health problems.

Bottom Line: Several studies have shown that blueberries have anti-diabetic effects, helping to improve insulin sensitivity and lower blood sugar levels.

Urinary tract infections are a common problem in women.

It is well known that cranberry juice can help prevent these types of infections.

Blueberries are highly related to cranberries, and contain many of the same active substances as cranberry juice ( 31).

These substances are called anti-adhesives, and help prevent bacteria like E. coli from binding to the wall of the bladder.

Blueberries haven't been studied much for this purpose, but chances are that they have similar effects as cranberries ( 32).

Bottom Line: Like cranberries, blueberries contain substances that can prevent certain bacteria from binding to the wall of the urinary bladder. This may be useful in preventing urinary tract infections.

Strenuous exercise can lead to muscle soreness and fatigue.

This is driven, in part, by local inflammation and oxidative stress in the muscle tissue ( 33).

Blueberry supplementation may reduce the damage that occurs at the molecular level, minimizing soreness and reduction in muscle performance.

In a small study of 10 female athletes, blueberries accelerated muscle recovery after strenuous leg exercises ( 34).

It is clear that blueberries are incredibly healthy and nutritious.

The fact that they are sweet, colorful, and can be enjoyed both fresh and frozen, is just a tasty bonus.

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10 Proven Health Benefits of Blueberries

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Blueberries are sweet, nutritious and wildly popular. Often labelled a "superfood," they are low in calories and incredibly good for you. They are so tasty and convenient that many people consider them to be their favorite fruit. Here are 10 health benefits of blueberries that are supported by research.

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This time of year, we often roast veggies for dinner . . . like every single night. And there's something especially satisfying about making a good side of beets. Before a couple years ago, beets were this mysterious veggie I avoided because I had no idea what to do with them. They were dirty and seemed complicated . . . and I'm so glad I gave them a chance.
I like roasting them in my dutch oven. Here's how. Aside from the taste and texture, I've recently discovered beets are also a great food for runners. Who knew?

Psst: If you're catching up, we've covered tomatoes, almonds, pumpkin, cucumbers, bananas, eggs, garlic, quinoa, berries, peppers, mushrooms, and kale -- and included our favorite recipes from across the web.

"A study by researchers at Saint Louis University shows that eating cooked beets 'acutely improves running performance.' The key, the study says, is nitrate." Runners were tested on a 5K course -- and after eating beets -- "went an average of 3 percent faster and shaved 41 seconds off their times. And their biggest speed gains came over the final 1.1 miles of the race." ( Source)

Yup! "Beets are a great source of inorganic nitrate [which] ends up in your saliva, when friendly bacteria convert it to nitrite. Elsewhere in the body, the nitrite is converted to nitric oxide, which does... well... a whole bunch of things related to blood flow, muscle contraction, neurotransmission, etc." ( Source)

Our favorite recipes for breakfast, lunch, dinner, etc.
Our Apple-Beet Muffins
Gina's Beet Juice The NYT's Mixed Berry + Beet Smoothie
Our Roasted Beets w/ chutney
Susan's Raw, Vegan Beet Tea Sandwiches
Sally's Roasted Beet + Pear Salad
Food 52's Bright Red Beet Hummus
The Vegetarian Ginger's Easy Beet Soup
Our Beet Pizza Dough -- yeah, it's a thing
Yelena's WW Linguine + Beet Puree
Susan's Beet Chips
Our Veggie Beet Burgers
Kitchen Rhapsody's Beet + Chocolate Pots
Cosmo Cookie's Beet Ice Cream
Our Black Bean + Beet Brownies

What's your favorite way to use beets?
Don't forget to read up on these other healthy ingredients:

Foor for Runners: B-E-E-T-S
Food for Runners: T-O-M-A-T-O-E-S
Food for Runners: A-L-M-O-N-D-S
Food for Runners: P-U-M-P-K-I-N
Food for Runners: C-U-C-U-M-B-E-R-S
Food for Runners: E-G-G-S
Food for Runners: B-E-R-R-I-E-S
Food for Runners: B-A-N-A-N-A-S
Food for Runners: G-A-R-L-I-C
Food for Runners: Q-U-I-N-O-A
Food for Runners: K-A-L-E
Food for Runners: P-E-P-P-E-R-S

Like what you just read? Browse more of our posts + recipes on Pinterest. You can subscribe to the feed of these posts or follow us on Twitter or Facebook to be the first to know what the (never home)makers are up to. And we'll love you forever!

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This time of year, we often roast veggies for dinner . . . like every single night. And there's something especially satisfying about making a good side of beets. Before a couple years ago, beets were this mysterious veggie I avoided because I had no idea what to do with them.

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{never} homemaker: Food for Runners: Q-u-i-n-o-a

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{never} homemaker: Food for Runners: Q-u-i-n-o-a

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I suppose I could just call this post "Food for HEALTH" instead of making it runner-specific. But we're continuing with our series of foods that fuel activity. If you're catching up, we've covered bananas and garlic -- and included our favorite recipes from across the web.

We love quinoa because it goes with most any meal. And according to Care2.com, though we often think of quinoa as a grain, "it is actually a seed from a vegetable related to Swiss chard, spinach and beets."

So why is it so good for running? Well, it's been considered a super-food for thousands of years. In fact,"Inca warriors had more stamina and quicker recovery time by eating these quinoa seeds." ( Source)
Some especially good news for vegetarian and vegan runners: "Quinoa has a higher protein content than wheat, barley or other major grains. One cup of quinoa has 9 grams, which trumps the protein-rich egg (6 grams)." ( Source)

Quinoa also offers much in the way of antioxidants, "protecting the mitochondria from oxidative damage created during energy production as well as guard other cells, such as red blood cells, from injury caused by free radicals." ( Source)

Here are some of our favorite recipes for breakfast, lunch, and dinner:
Kevin's Blueberry Quinoa Parfait
Alyssa's Maple Apple Quinoa Granola
Monique's Whole Wheat Banana Quinoa Pancakes
Tastespotting's Quinoa with Asparagus and Fava Beans
Our Quinoa Chili
Cassie's Quinoa Black Bean Burgers
Jane's Chana Masala with Quinoa
The Redhead's Green Goddess Quinoa Cakes
Our Red Quinoa Bread
Ashley's Skillet Quinoa Oat Bread
Fleeting Delight's Quinoa Sushi
Kathy's Quinoa Superfood Tacos
Our Chickpea Quinoa Salad
The NYT's Pho with Broccoli and Quinoa
Vianney's Quinoa Coconut Cookies

We usually buy quinoa in the bulk bins at Wegmans. It's readily available in most grocery stores across the country and beyond. Recently, however, Feed Adam sent some quinoa and quinoa flour (which I had never used before).

Feed Adam quinoa is planted, harvested, and processed by an indigenous Ecuadorian non-profit women's foundation called Randimpak.
Anyway, I know lots of you buy bulk ingredients online, so the next time you order, consider giving them a try. They offer bags of quinoa and quinoa flour up to 25 pounds! Here's a link to their shop. $1 per pound of their food sold and 50% of the profits from bulk sales is donated to help "eat away" at poverty.

Food for Runners: B-A-N-A-N-A-S
Food for Runners: G-A-R-L-I-C

OTHER STUFF:
Like what you just read? You can subscribe to the feed of these posts or follow us on Twitter or Facebook to be the first to know what the (never home)makers are up to. And we'll love you forever!

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I suppose I could just call this post "Food for HEALTH" instead of making it runner-specific. But we're continuing with our series of foods that fuel activity. If you're catching up, we've covered bananas and garlic -- and included our favorite recipes from across the web.

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Runners by and large understand that food is fuel. They know that for energy and power and sustenance, they need calories and carbohydrates and protein. But that doesn't mean they are the patron saints of nutrition. Runner standbys like pasta dinners, peanut butter-slathered bagels and neon-colored sports drinks do not a balanced diet make.

In fact, says Liz Applegate, Ph.D., director of sports nutrition at the University of California Davis, with a little more attention to whole, real foods, runners don't have to rely on energy drinks, bars and gels at all.

We asked the experts to tell us what should be considered the staples of a runner's diet. And by runner, we mean you. Whether you're the once-around-the-block type or a decorated marathoner, check out the picks below. (And click here for more detailed info on how much you should be aiming to get of the essential nutrients discussed below.)

Whole Grains
"Runners pretty much have it down that they need carbs, but the problem is getting quality carbs," says Applegate. Instead of loading up on spaghetti for energy, she swears by black rice. When compared to its cousins white and brown rice, black rice takes the cake with more vitamin E and antioxidants, Health magazine reported. Susan Kleiner, Ph.D., RD, sports nutritionist for USANA Health Sciences, votes for quinoa, which even her culinarily-challenged NFL clients can prepare easily, she jokes. In addition to providing those whole-grain carbs, quinoa is also a complete protein, since it contains all nine essential amino acids.

Whole grains in general are also higher in fiber than white breads and pastas, so they'll help you maintain a healthy gut. Just make sure to eat your most fibrous meals after you're done working out for the day, since fiber is harder to digest, says Applegate, and the body isn't meant to be digesting while exercising.

Meat eaters can also turn to pork and chicken for protein, although they do contain less, says Applegate. But they also boast zinc and a B vitamin called thiamine, which may help runners recover.

One of those is choline, an often-overlooked B vitamin, says Kleiner. It plays a role in a key neurotransmitter in the brain that the body needs every single time you move, let alone run. Choline has also been linked to reduced inflammation, a plus for runners, and greater happiness!

Bananas
Speaking of bananas, "nature's power bar" deserves its reputation in the fitness world. Bananas are loaded with potassium and rich in vitamins C and B6, as well as fiber, which gives them an edge over sports drinks when it comes to boosting performance and balancing electrolytes. Raisins pack some similar powers, says Applegate, who conducted a study that found that about an ounce of raisins provided the same amount of carbs as an energy gel during a long run and didn't upset runners' stomachs, either.

Kleiner suggests freezing bananas, then blending them into a smoothie for a texture closer to that of ice cream. "You'll feel like you're really eating something, but it still digests pretty quickly," she says.

Sweet Potatoes
Whether they're sweet or not, potatoes -- with the skin on -- are great sources of carbohydrates for runners, the experts say. They also pack some potassium and fiber and are loaded with antioxidants. Not to mention, they're pretty versatile -- instead of topping with melted butter, try adding your favorite protein source to your next baked potato, or try a sweet one with an egg, avocado and salsa, says Kleiner.

Salmon
Runners should aim to get about 8 ounces of seafood a week, says Applegate. Fish is a great source of protein and also omega 3 fats, which we don't often get from other foods, she says. Canned salmon, which you can whip up like a tuna salad, is a convenient pick, she says. Plus, salmon is also a rich source of vitamin D, which is intricately involved in your mood. Getting enough of the sunshine vitamin means you'll have the energy and focus to get off the couch and go run, says Kleiner.
Are you a runner? What foods do you swear by? Let us know in the comments below!

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Runners by and large understand that food is fuel. They know that for energy and power and sustenance, they need calories and carbohydrates and protein. But that doesn't mean they are the patron saints of nutrition. Runner standbys like pasta dinners, peanut butter-slathered bagels and neon-colored sports drinks do not a balanced diet make.