Every fitness enthusiast knows that food takes a huge part of its everyday regime. But do you know who are the most important categories, that are crucial for lean muscle mass and a healthy lifestyle? We at Everbuild Nutrition decided to help with the struggle, what you could include in your menu.
 
Chicken



This is probably one of the most famous foods in the fitness industry. It is rich in protein and good for the Cardiovascular system. It could boost your metabolism and as well have a great impact over the Eye health. Chicken meat is delicious and also low on fat and calories. Its rich in Niacin (a type of Vitamin B that’s important for the overall health) and contains healthy amounts of Selenium (a mineral involved in the metabolism). Remove the skin for even leaner experience and enjoy the chicken oven baked or steamed.
 
Eggs



Eggs are one of the most nutritious foods on the market. Rich in vitamins and minerals, one boiled egg contains huge amounts of Vitamin A, Vitamin B5, Vitamin B12, Folate, Phosphorus, and Selenium. Low on calorie and packed with protein and healthy fats, eggs provide your body with the necessary daily needs. They have strong antioxidant properties and supports eye health. They are high on cholesterol, but don’t affect the levels of “bad cholesterol” and are believed to be a preventive solution for Heart Diseases. As well they are perfect when you try too loose weight. Try them boiled or in an all-whites omelet.
 
Fish



Fish is one of the healthiest foods on the planet; it contains huge amounts of Vitamin D and protein. It lowers the risk of Heart Disease significantly and has a huge impact on eye health. As well fish is packed with valuable nutrients that could influence better mood as well as healthier brain function. The main advantage of the fish is the presence of Omega-3 fatty acids that are essential for the proper development of the body. Fish is easy to be prepared and extremely delicious.
 
Brown rice



Brown rice is extremely nutritious and healthy food. It has a great impact on weight loss, especially compared to white rice. As well as benefits cardiovascular health, because of its high content of phenols and flavonoids. They re a crucial part of the antioxidant process and protect the body from the damage done by the free radicals. Brown rice is high on many vitamins and minerals, making it perfect for people with diabetes and other chronic diseases. As well, being gluten-free, it could be consumed by people who are gluten intolerant. You can include Brown rice in your daily meals in various ways, such as the main course or а side dish to a chicken meal for example.
 
Sweet potatoes



Sweet potatoes are an excellent source of fibers, minerals, and vitamins. They support the immune system due to the high content of beta-carotene. It is also beneficial for gut health, protecting it from infections. Sweet potatoes as well have strong antioxidant properties and influence the overall health of the body. They are a great source of Vitamin A and supports eye health tremendously. Low on calories and high on protein, sweet potatoes could be a wonderful side dish or just a healthy snack.
 
Oatmeal



Oatmeal has a nutrient composition that is extremely well balanced. Rich in antioxidants, they are extremely beneficial for blood pressure. They contain a fiber, called Beta-glucan that helps the body to lower cholesterol levels, as well as blood sugar levels. Oats are very beneficial if you decide to lose weight because they give you the feeling of fullness and at the same time provide beneficial nutrients. Oatmeal is the perfect choice for breakfast and the start of the day, because it will provide you with the necessary amount of energy and keep you satisfied until the next meal.
 
Whole grain bread



Whole grains are high on natural nutrients, fibers, vitamins, and antioxidants. A better solution than the normal white bread, whole grain is beneficial for the cardiovascular system and has strong preventive properties against a stroke. It has a great influence on weight loss and it could be a great solution if you are predisposed to obesity. Whole grain has strong antioxidant and anti-inflammatory properties and could reduce chronic inflammation. The only side effect of whole-grain bread is its gluten content, which makes it not the best solution for gluten-intolerant people.
 
Nuts



Nuts are the perfect snack when you crave something salty, but you don’t want to break your diet. They are highly nutritious and packed with protein. Most types of nuts are high on antioxidants and could protect your body from the harmful effect of free radicals. They also help with fat loss and may lower the bad levels of cholesterol. Nuts are a source of beneficial fiber and have high anti-inflammatory properties. Whenever you аre in need of something quick and healthy, nuts are the perfect solution for you.

EVERBUILD NUTRITION