Top 25 Superfoods- part 2

This is a second part of Top 25 Healthy Foods we described last week, where you can also find a description of the star rating.

BLUEBERRY

Blueberries contain high amounts of anthocyanins, which are effective antioxidants that can be also found in dark beans, red wine, pomegranates and other fruits and vegetables. Thanks to them, you will be better regenerated and these antioxidants also have an effect on preserving the integrity of human tissue structures by not releasing free radicals.

Blueberries are a disadvantage for their higher price, especially bio blueberries are very expensive, but on the other hand they contain the highest level of antioxidants.

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BROCCOLI

The substance that is contained in broccoli and which makes this vegetable so useful for us is called indole-3-carbinol. This substance can be found not only in broccoli, but also in cabbage or cauliflower. It reduces the risk of certain types of cancer because it weakens the effects of estrogen and has an effect on fat reduction, and it also promotes muscle growth. Another important substance is called sulforaphane, which also acts against cancer.

broccoli

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DARK BEANS

Beans are often overlooked and I need to say that it is not right. Your muscles will certainly appreciate the content of carbohydrates (40 grams per cup of beans) and mainly protein (15 grams per cup). This is more than other foods of plant origin. In addition, beans carbohydrates are slowly absorbed. Beans have increased levels of antioxidants (same as blueberries). As you have read earlier, these antioxidants promote regeneration, but the added benefit is that they promote fat loss.

dark beans

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BROWN RICE

If you have ever eaten white rice, I would definitely recommend to start eating the brown rice – natural. By consuming natural rice, you support the stability of your insulin level and thus the stability of your appetite and hunger, and you have your diet under control.

In sparkling brown rice, you can also find gamma-aminobutyric acid. This substance promotes growth hormone levels and stimulates fat burning and muscle growth.

Brown rice is very well prepared in special rice cooking pots, or you can let it boil for a few hours in warm water (about 40 degrees Celsius).

brown rice

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CHICKEN BREAST

We can’t write anything new about chicken meat. When we remove the skin that is the source of fat, we get a lean protein source that fits both for low fat and low carbohydrate diet. With chicken breasts, you will have anabolic effects on your muscles without the risk of increasing the volume of fat stores.

chicken brest

Effect on muscle building
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COFFEE

In addition to the fact that you keep your attention during the busy day, you can also benefit from the fact that coffee will increase your metabolism. That is why it is also on the list of “fat burners”. There are even studies that have shown the effect of coffee to increase strength during training. Thanks to the coffee, you will not only be full of energy, it will burn fat, but you will also lift heavier weights and build bigger muscles.

Effect on muscle building
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Effect on fat burning
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