100 Best Health Foods – Volume 20: 96 – 100

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

Use this 100 Best Health Foods Countdown to help you stimulate greater health & better performance.

Below are the last 5 of the 100 healthiest foods we’ve been highlighting.  You’ll also find more information about their nutrition; benefits & interesting facts that can help bring about optimal health & performance.

 1111

  1. Pumpkin Seeds

Nutrition per 100g

Calories:    559

Fat:  49 g

Carbohydrates:  13 g

Sugars:  1 g

Fibre: 6 g

Protein:  30 g

Potassium:  809 mg

 

Benefits:

  • Pumpkins are rich in zinc which is great for fertility, immune boosting & cancer protection.
  • Rich in iron for healthy blood & helps to fight fatigue.
  • Can help improve blood & cholesterol profile.
  • Good source of heart-healthy & anti-inflammatory nutrients.

 

Interesting Facts:

Studies suggest that certain phytochemical compounds in pumpkin seed oil may have a role in prevention of diabetic nephropathy (kidney failure).

 

  1. Sunflower Seeds

Nutrition per 100g

Calories:  570

Fat: 446

Carbohydrates:  18.76 g

Sugars:  2.62 g

Fibre: 10.5 g

Protein: 22.78 g

Potassium: 689 mg

 

Benefits:

  •  They are rich in omega-6 linolenic acid, which is an essential fat.
  • Very high in antioxidant vitamin E, which has a range of heart benefits.
  • High in plant sterols for cholesterol-lowering effect.
  • They are very rich in nutrients & minerals.

 

 

Interesting Facts:

  • Sunflowers are one of the fastest growing plants; they can grow 8-12 feet tall within 6 months.
  • The sunflower is the national flower of Russia.

 

  1. Chocolate & Cocoa Powder

Excited to see this on our list?  Remember that moderation is the key!

Nutrition per 100g

Calories:  229

Fat:  123

Carbohydrates:  54.3 g

Sugars:  1.75 g

Fibre: 33.2 g

Protein:  19.6 g

Potassium: 1524 mg

 

Benefits:

  • Antioxidant content can have an anticoagulant action (blood clotting) & protect against the oxidation of cholesterol in our bodies (think atherosclerosis or clotting artieries).
  • Magnesium content protects the heart.
  • Iron content can help keep the blood healthy & maintain energy levels.
  • Contains the stimulant theobromine, a diuretic.

 

Interesting Facts:

  • The Swiss consume more chocolate per capita than any other nation on earth: 22 pounds per person!
  • Cocoa beans are not spelled “cacao” due to a spelling mistake made by English importers in the 18th

 

  1. Olive Oil

Nutrition per 100g

Calories:  884

Fat:  884

Carbohydrates:  0 g

Sugars:  0 g

Fibre:  0 g

Protein:  0 g

Potassium:  1 mg

 

Benefits:

  • Helps improve blood cholesterol profile & protect from cardiovascular disease.
  • Rich in polyphenols to protect against colon & other cancers.
  • Can help prevent H.pylori which can lead to stomach ulcers.
  • Antibacterial & antioxidant properties.

 

Interesting Facts:

  • Extra virgin olive oil comes from the first pressing of the olives & has no chemicals added to extract the oil.
  • The fresher the olive oil – the better the taste.
  • Greek people eat an average of 26 litres of olive oil per year

 

  1. Canola Oil

Nutrition per 100g

Calories:  884

Fat: 884

Carbohydrates:  884

Sugars:  0 g

Fibre: 0 g

Protein:  0 g

Potassium:  0 mg

 

Benefits:

  • Excellent balance of essential fats in line with recommended guidelines.
  • Low in saturated fat.
  • Good source of the antioxidant vitamin E.
  • High in omega-3 fats, which have a variety of health benefits when eaten regularly.

 

Interesting Facts:

  • Canola oil is produced by rapeseeds, a cool season small annual flowering herb with deep taproots.
  • Refined canola oil is a good choice when cooking because it doesn’t degrade when heated.

 

 

Things to Remember…

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
  • Eat fruit as a snack rather than with or at the end of your regular meals
  • Many of the foods above are high in nutrients but also high in fat – remember to keep these high fat & high-calorie foods in your diet in moderation.

Remember, when you eat too much of a healthy food or eat at a sub-optimal time in the day you will tip your system out of balance carrying yourself away from your optimal state.

More articles about these points soon…

 

Finally, remember to always check with your doctor before drastically changing your diet or exercise habits.

 

 

To Your Best Health,

ShapeTrainer Daniel Grant

 

 

p.s.

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P.S. Keep an eye out for the next installments of the 100 Best Health Foods!  To check out the last 19 volumes click below:

100 Best Health Foods – Volume 19

100 Best Health Foods – Volume 18

100 Best Health Foods – Volume 17

100 Best Health Foods – Volume 16

100 Best Health Foods – Volume 15

100 Best Health Foods – Volume 14

100 Best Health Foods – Volume 13

100 Best Health Foods – Volume 12

100 Best Health Foods – Volume 11

100 Best Health Foods – Volume 10

100 Best Health Foods – Volume 9

100 Best Health Foods – Volume 8

100 Best Health Foods – Volume 7

100 Best Health Foods – Volume 6

100 Best Health Foods – Volume 5

100 Best Health Foods – Volume 4

100 Best Health Foods – Volume 3

100 Best Health Foods – Volume 2

100 Best Health Foods – Volume 1

 

 

Resources:

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

 

https://www.finedininglovers.com/stories/sesame-seeds-facts/

http://www.nutrition-and-you.com/pumpkin-seeds.html

http://www.amazingandweird.com/facts/26-interesting-facts-sunflower-never-knew/

http://rodellekitchen.com/learn-vanilla-baking/cocoa-fun-facts

http://epochproducts.com/blog/10-facts-about-olive-oil/

http://www.nutrition-and-you.com/canola-oil.html

 

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