Muscle-Building Superfoods

FOODS BELIEVED TO CONTAIN SPECIAL PROPERTIES FOR HEALTH, DISEASE PREVENTION, RECOVERY & PERFORMANCE

FOOD SERVING SIZE BENEFITS
Broccoli 2 spears Contains vitamins A, C & protective phytochemicals & fiber
Carrots 2 medium Every other day provides enough beta carotene to cut stroke risk in half; high in vitamin A (antioxidant)
Spinach 1 cup uncooked Contains vitamins A & C, folic acid &magnesium which help prevent cancer, reduce heart disease and stroke risk, prevent free radical damage
Tomatoes 1 medium Contain lycopene- potent antioxidant that stimulates immune function & protects against degenerative diseases
Berries ½ cup Contain ellagic acid, which contains anti-cancer properties; powerful antioxidants which assist immune function and recovery
Oranges/Citrus fruits 1 large/day Contain vitamin C- antioxidant that fights cancer & speeds recovery
Bananas 1 medium Rich in magnesium & potassium & soluble fiber; prevents radical swings in blood sugar
Garlic 2-3 cloves fresh May lower cholesterol & blood or 1 tsp powder pressure; contains chemicals capable of destroying cancer cells
Green Tea 1 cup Contains polyphenols which may reduce heart disease, cancer & stroke risk; great alternative to coffee
Beans 1 cup High in protein and complex carbs; contain soluble and insoluble fiber; contain phytochemicals and protease inhibitors that may help prevent cancer
Oats 1 cup or Oat bran lowers cholesterol & blood pressure; may reduce colon cancer risk; great long-term energy source
Salmon 3 ounces Contains omega-3 oils which fight heart disease & inflammation; contains calcium, magnesium, protein & B-vitamins

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