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18 Nutrient-Rich Power Foods
Written by
Chrissy Wellington Garner
Power foods are foods that contain the richest amount of nutrients for the least amount of calories, while providing optimal health benefits. Here are just a few of the most "powerful" foods and how you can use them for any occasion.
Need more help managing your nutrient intake? Make sure to download athleats, a mobile app that tracks everything you need to know about your nutrition.
Need more help managing your nutrient intake? Make sure to download athleats, a mobile app that tracks everything you need to know about your nutrition.
Flaxseeds
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Flaxseeds contain plenty of protein and fiber and are a great source of the essential omega-3 fat, alpha linolenic acid.
ALA protects bones by preventing excessive bone turnover. This is very important for an athlete especially, during strenuous exercise.
ALA protects bones by preventing excessive bone turnover. This is very important for an athlete especially, during strenuous exercise.
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Nutrition TipsBeans
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Kidney beans, navy beans, lentils, chickpeas and northern beans are all high in protein and fiber, as well as iron, folic acid and potassium.
While all beans have "power" benefits, the more colorful beans, such as the red and black, may have an added bonus. They are rich in eight different flavonoids, which is important for illness prevention.
While all beans have "power" benefits, the more colorful beans, such as the red and black, may have an added bonus. They are rich in eight different flavonoids, which is important for illness prevention.
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Nutrition TipsSweet Potatoes
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Sweet potatoes may taste like a treat but they supply us with an insurmountable amount of nutrition. Sweet potatoes are known for their antioxidant ability, strong anti-inflammatory nutrients and the power to regulate blood sugar.
Sweet potatoes can range in color from orange to purple. Some of their antioxidant powerhouses are the anthocyanins, cyanidins, peonidins and beta carotene. Recent research has shown that when passing through the digestive tract, the cyanidins and peonidins along with other phytonutrients may be able to lower the abundance of heavy metals and free radicals.
Sweet potatoes can range in color from orange to purple. Some of their antioxidant powerhouses are the anthocyanins, cyanidins, peonidins and beta carotene. Recent research has shown that when passing through the digestive tract, the cyanidins and peonidins along with other phytonutrients may be able to lower the abundance of heavy metals and free radicals.
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Nutrition TipsBarramundi Fish
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Barramundi fish is similar to red snapper, striped bass and Dover sole and is a power food that falls on the "Super Green" list published by the Monterey Bay Aquarium. This list highlights which fish are the most sustainable choices. Those on the list are low in environmental contaminants and are also good sources of omega-3 fatty acids.
Barramundi is also considered a power food because it is low in mercury contamination and low in calories.
Barramundi is also considered a power food because it is low in mercury contamination and low in calories.
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Nutrition TipsDark Chocolate
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Dark chocolate is included as a power food for its ability to improve overall heart health. It is known to reduce LDL cholesterol and blood pressure, and increase blood flow to the brain. The power of chocolate comes from its flavonoids. Even though dark chocolate has healthy flavonoids, it also contains "not so healthy" sugar, fat and calories. Overindulging can undo any of the health benefits.
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Nutrition TipsHoney
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We know that honey has power benefits because of its wound healing ability. During the ancient Olympics, athletes were known to eat special foods, such a honey and dried figs, to enhance their sports performance. Some of the current science finds that honey maintains optimal blood sugar levels for two hours after a workout.
Research also found honey to aid in muscle recuperation and glycogen restoration.
Research also found honey to aid in muscle recuperation and glycogen restoration.
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Nutrition TipsQuinoa
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Quinoa packs a punch in the protein world and contains 11 grams of protein in as little as a 1/2 cup. Quinoa is rich in magnesium, potassium, zinc, vitamin E, riboflavin and even a little iron.
Considered a grain, quinoa is actually a relative of leafy green vegetables like spinach and Swiss chard. Quinoa has a good amount of lysine, which is essential for tissue growth and repair. One phytonutrient abundant in quinoa is lignans. When converted in the gut, it is thought to protect against breast cancer and heart disease.
Considered a grain, quinoa is actually a relative of leafy green vegetables like spinach and Swiss chard. Quinoa has a good amount of lysine, which is essential for tissue growth and repair. One phytonutrient abundant in quinoa is lignans. When converted in the gut, it is thought to protect against breast cancer and heart disease.
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Nutrition TipsSteel Cut Oats
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Steel cut oats contain a fiber known as beta-glucan. Starting out your day with oats can keep your blood sugar levels stable for the rest of the day. Oats, with their high fiber content, are known to help remove cholesterol from the body and contain antioxidants, called avenanthramides, that protect against free radical damage.
To make your breakfast more powerful add a little whey protein powder, pumpkin seeds and berries.
To make your breakfast more powerful add a little whey protein powder, pumpkin seeds and berries.
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Nutrition TipsPumpkin
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Pumpkin seeds are a stellar source of magnesium, which keeps energy and metabolism high. In animal studies, the addition of pumpkin seeds to the diet has compared favorably with other anti-inflammatory drugs in reducing symptoms.
Pumpkin seeds are a very good source of magnesium, manganese, phosphorus, iron, copper and zinc.
Pumpkin seeds are a very good source of magnesium, manganese, phosphorus, iron, copper and zinc.
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Nutrition TipsCinnamon
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Cinnamon is considered a power food because of its ability to slow the release of arachidonic acid from cells, making it an anti-inflammatory food. Also, when you season higher carbohydrate foods with cinnamon it may help to stabilize blood sugar levels.
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Nutrition TipsAvocados
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To boost potassium levels, try avocados. They actually contain more potassium than bananas. The fat found in avocados is oleic acid; it is considered a monounsaturated fat and known to help lower cholesterol.
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Nutrition TipsPacific Sardines
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Pacific Sardines are the number one fish for packing a punch when it comes to omega-3s. They are known to be the most concentrated source. They are also low in calories and low in mercury.
Sardines are even a good source of B12. Vitamin B12 promotes cardiovascular well-being by keeping homocysteine levels low.
Sardines are even a good source of B12. Vitamin B12 promotes cardiovascular well-being by keeping homocysteine levels low.
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Nutrition TipsEggs
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Eggs are considered a power food not only because they're a great protein source but also for their levels of choline. Choline is a nutrient that assists cell membranes in their flexibility and integrity. Choline is also a key component of acetylcholine, which is a neurotransmitter that carries messages to and from nerves.
Since acetylcholine is the chemical that sends messages between nerves and muscles, it can be a key factor in performance and reaction time.
Since acetylcholine is the chemical that sends messages between nerves and muscles, it can be a key factor in performance and reaction time.
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Nutrition TipsTurmeric
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Turmeric is an up-and-coming power food in the world of performance and is traditionally used as a powerful anti-inflammatory spice in Chinese and Indian medicine.
The volatile oils of turmeric have demonstrated significant anti-inflammatory results. As an antioxidant, curcumin (the yellow and orange components in turmeric) is able to neutralize free radicals. This is important to athletes as it may decrease painful joint inflammation.
The volatile oils of turmeric have demonstrated significant anti-inflammatory results. As an antioxidant, curcumin (the yellow and orange components in turmeric) is able to neutralize free radicals. This is important to athletes as it may decrease painful joint inflammation.
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Nutrition TipsOlive Oil
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Olive oil contains monounsaturated fats, which may help lower blood cholesterol. Its antioxidants may help protect against some cancers.
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Nutrition TipsSalmon
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Salmon is a premiere source of omega-3 fatty acids. Due to the eicosapentaenoic acid (EPA), found in some fish, eating two servings of fish per week may help to reduce the risk of heart disease and cancer, also minimize symptoms of arthritis and inflammatory diseases, as well as contribute to healthy skin and hair and alleviate depression.
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Nutrition TipsGinger
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Traditionally ginger has been considered a power food due to its ability to alleviate symptoms of gastrointestinal distress. Ginger contains anti-inflammatory compounds called gingerols. These substances may explain why some athletes (and arthritis patients) experience reductions in their pain levels as well as improvements in their mobility after consuming ginger.
Ginger is also considered a power food for many athletes because it can help promote sweating, which is often helpful for detoxification. ?
Ginger is also considered a power food for many athletes because it can help promote sweating, which is often helpful for detoxification. ?
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Nutrition TipsGreek Yogurt
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Greek yogurt, is an excellent source of calcium, protein and "friendly" bacteria. These bacteria or probiotics can help boost the immune system and aid in digestion.
There is increasing evidence that calcium may be a prime belly-buster and assistant in weight loss. A University of Tennessee study found that dieters who consumed between 1,200 and 1,300 milligrams of calcium a day lost nearly twice as much weight as those taking in less calcium.
There is increasing evidence that calcium may be a prime belly-buster and assistant in weight loss. A University of Tennessee study found that dieters who consumed between 1,200 and 1,300 milligrams of calcium a day lost nearly twice as much weight as those taking in less calcium.