100 Best Health Foods – Volume 13: 61-65

Is your fridge & pantry stocked with items to help create optimal health & performance?

If not, please be sure to read this and the 19 other volumes of 100 best health foods to see what foods will help you reach that goal!

In this blog are 5 more of the healthiest foods available along with more information about their nutrition, benefits & interesting facts that can help bring about optimal health & performance.


Finishing up the seafood category…


  1. Lobster

Nutrition per 100g

Calories:  97

Fat: 0.58 g

Carbohydrates:  1.27 g

Sugars: 0 g

Fibre: 0 g

Protein: 20.33 g

Potassium: 349 mg



  • Lobster is low in fat, but packed full of minerals including zinc, potassium, selenium & calcium.
  • High in pantothenic acid, the B vitamin which helps to convert food to energy.
  • One portion of lobster can provide a whole day’s worth of selenium intake.
  • Selenium is essential for optimal adrenal gland function


Interesting Facts:

  • Some research suggest that we are not totally sure how long lobsters really live because modern traps aren’t designed to catch them after they get beyond 20-30 lbs.
  • Lobsters eat each other.
  • Lobsters taste with their legs – they use chemosensory leg & feet hairs which help to identify foods.


Now, moving on into the field of grains & beans…


  1. Brown Rice

Nutrition per 100g

Calories:  110

Fat:  0.89 g

Carbohydrates:  22.78 g

Sugars:  0.35 g

Fibre:  1.8 g

Protein:  2.56 g

Potassium: 43 mg



  •  Brown rice is one of the least allergenic foods.
  • It is fairly low on the glycemic index
  • It is high in selenium content which may help protect against cancers & improve adrenal function.
  • It is high in magnesium content which is helpful for a healthy heart.


Interesting Facts:

  • Brown rice tends not to keep as well as white rice as it contains small amounts of fat.
  • The longer you store raw rice, the longer it may take to cook.



  1. Chickpeas

Nutrition per 100g

Calories:  119

Fat: 10

Carbohydrates:  22.62 g

Sugars:  4.95 g

Fibre: 4.4 g

Protein: 4.95 g

Potassium: 172 mg




  • Chickpeas are high in folate & magnesium
  • They are a great source of minerals including: zinc, calcium & iron.
  • They are high in potassium, which help to balance body fluids & protect against fluid retention.
  • They are rich in plant chemicals which help to fight heart disease & cancer.


Interesting Facts:

  • Chickpeas are also called garbanzo or ceci beans.
  • They are central to many Middle Eastern dishes such as hummus.


  1. Black Beans

Nutrition per 100g

Calories:   91

Fat: 0.29 g

Carbohydrates:  16.56 g

Sugars:  0 g

Fibre: 6.9 g

Protein:  6.03 g

Potassium:  308 mg



  • Black beans are high in fibre which can help to beat some cancers as well as reduce cholesterol.
  • They are rich in anthocyanins which help to block cancer cells.
  • They contain folate for healthy blood & development.
  • They are a great source of vegetable protein.


Interesting Facts:

  • Unlike canned vegetables, canned beans retain all of their nutritional value (careful with eating tinned food as the longer it has been in the tin the longer metals can leach into it – a bad thing)
  • Studies in adults over 70 indicate that beans can help to increase longevity.



  1. Navy Beans

Nutrition per 100g

Calories:  80

Fat: 0 g

Carbohydrates:  17 g

Sugars: 0 g

Fibre: 7 g

Protein:  6 g

Potassium: 290 mg



  • They are rich in soluble fibre which can help to lower blood cholesterol & protect against cardiovascular disease.
  • They are a great source of calcium, which help with a healthy heart & strong bones.
  • They are rich in antioxidant minerals such as zinc which can help to prevent disease.



Interesting Facts:

  • Do not add salt to beans before they are cooked as the salt will make them tough.



Things to Keep In Mind…


There are plenty of healthy foods to choose from but the real trick to optimal health & performance is:

  • When is the optimal time to consume the food &
  • How much should you consume for optimal results.

Remember, when you eat too much of a healthy food or eat at the wrong times throughout the day you will tip your system out of balance carrying you away from your optimal state.

Watch out for more articles about these points soon…


Next, always remember to check with your doctor before drastically changing your diet or exercise habits; & remember to eat fruit as a snack alongside a balanced diet throughout the entire day.



To Your Best Health,

ShapeTrainer Daniel Grant




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P.S. Keep an eye out for the next installments of the 100 Best Health Foods!













100 Best Health Foods, The ultimate superfoods for healthy living including 100 nutritious recipes, Love Food






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