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