5 Foods That Will Help You Run Better

FOOD  |  January 05, 2017
  • 1. Eggs
    1 / 5 1. Eggs

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    They are considered the perfect protein as they contain all the essentials amino acids required for growth, muscle development and muscle repair. The yolk of the egg contains omega-3 fats, an essential fat that is considered heart-healthy, has anti-inflammatory properties and is also good for your brain. Eggs are also versatile and can be eaten at any time of the day.

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  • 2. Blueberries
    2 / 5 2. Blueberries

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    These are a powerhouse for both nutrition and taste. While the nutritional profile includes a healthy dose of fibre, vitamin C, vitamin A, manganese and vitamin K, iron, selenium and zinc, it is the potent antioxidant capacity of blueberries that make them a cut above the rest. One of the main antioxidants it contains is anthocyanins, which gives blueberries their blue colour. It is likely that these potent compounds allow blueberries to improve immunity boost brain health and protect against heart disease and cancer.

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  • 3. Avocados
    3 / 5 3. Avocados

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    Avocados are among the top superfoods around, being rich in several important nutrients. They’re particularly known for their supply of heart-healthy mono-unsaturated fat called oleic acid. Including some good quality fat from whole foods at each main meal is important as it helps keep you satiated and prevents constant snacking throughout the day. Avocados are also rich in fibre, which helps to regulate digestion and in antioxidants such as lutein, which is helpful for the health of the eyes.

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  • 4. Beetroot
    4 / 5 4. Beetroot

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    Whether it is roasted, boiled, grated raw or blended into juice, beetroot is a vegetable worthy of praise due to its exceptional nutritional value, providing good amounts of calcium, iron, vitamins A and C, folic acid, fibre, manganese and potassium. It also has a high antioxidant capacity and can help fight off free radicals that cause cell damage and disease. Beetroot has received a lot of attention of later because of its “super-compound” inorganic nitrate. When converted to its active compound, nitric oxide, it causes a widening of the blood vessels and helps to reduce hypertension (or high blood pressure) and can also help athletes improve sports performance.

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  • 5. Broccoli
    5 / 5 5. Broccoli

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    Finding a more nutritious, health-promoting vegetable than broccoli is challenging. Broccoli is an excellent source of several nutrients including vitamin C, K, folic acid, beta-carotene, iron, calcium and fibre. Botanically, broccoli is a part of the cruciferous family of vegetables. This vegetable family is known to contain a rich source of phytochemicals (in particular indoles and isothyocyanate). Which are natural compounds found in foods that are cancer-protective. Because of these cancer-fighting properties, health organisations recommend that we include cruciferous vegetables such as broccoli in our diet at least three to four times per week.

    A version of this story first appeared on The Singapore Women’s Weekly website.

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