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10 SUPERFRUITS YOUR YOUNG ATHLETE NEEDS NOW.

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oung Athletes need to eat fruit and vegetables to keep healthy, in mind and body, specially those foods that are called “superfoods”. Superfoods are those foods that are nutrient-packed helping the body fight disease, feel more energetic and even maintain a healthy weight. There are certain fruit and vegetables that fall under the category of superfoods because they contain an abundance of antioxidants, vitamins, minerals and other important nutrients.

01. Apples

“An apple a day keeps the doctor away” may actually be correct after all! Apples are high in pectin, a fiber, and slow-release sugars that help to improve heart health and regulate the body’s blood sugar levels.  Pectin has an amphoteric action.  Apples can provide relief from both constipation and diarrhea, depending on the body’ needs.  Apples also contain high levels of quercetin, which has anticancer and anti-inflammatory action.

01. Apples

“An apple a day keeps the doctor away” may actually be correct after all! Apples are high in pectin, a fiber, and slow-release sugars that help to improve heart health and regulate the body’s blood sugar levels.  Pectin has an amphoteric action.  Apples can provide relief from both constipation and diarrhea, depending on the body’ needs.  Apples also contain high levels of quercetin, which has anticancer and anti-inflammatory action.

02. Bananas

Rich in potassium, which is essential to maintain blood pressure at healthy levels, and are natural antacids, which makes them a soothing and healing choose for upset stomachs and ulcers.  The ripe fruit consists of nearly 90% natural slow-release sugars – ideal for those kids that are very active in sports and/or busy people alike.

03. Blackberries

Small powerhouses of health that are rich in atioxindants to protect us from cardiovascular diseases.  Thanks to its high level of antioxidants, blackberries fight free-radical damage in the body and address a range of modern conditions including hypertension, diabetes, cancer, vision loss, poor liver function and declining mental faculties.  They are rich in magnesium, zinc, iron and calcium.  Their high vitamin E content helps protect the heart and keeps skin healthy.

02. Bananas

Rich in potassium, which is essential to maintain blood pressure at healthy levels, and are natural antacids, which makes them a soothing and healing choose for upset stomachs and ulcers.  The ripe fruit consists of nearly 90% natural slow-release sugars – ideal for those kids that are very active in sports and/or busy people alike.

03. Blackberries

Small powerhouses of health that are rich in atioxindants to protect us from cardiovascular diseases.  Thanks to its high level of antioxidants, blackberries fight free-radical damage in the body and address a range of modern conditions including hypertension, diabetes, cancer, vision loss, poor liver function and declining mental faculties.  They are rich in magnesium, zinc, iron and calcium.  Their high vitamin E content helps protect the heart and keeps skin healthy.

04. Blueberries

They contain antibacterial compounds that fight off stomach bugs and antioxidants to prevent eye damage and improve both eyesight and memory.  Studies show it can increase levels of dopamine – a vital neurotransmitter- thus improving memory.  Also combats the bacteria that cause diarrhea.

05. Kiwi

Good for digestion and heart health.  Their high vitamin C content also promotes skin health and boosts the immune system, fighting off any inflammation.   Its fiber content can aid digestion and maintain a healthy colon.

04. Blueberries

They contain antibacterial compounds that fight off stomach bugs and antioxidants to prevent eye damage and improve both eyesight and memory.  Studies show it can increase levels of dopamine – a vital neurotransmitter- thus improving memory.  Also combats the bacteria that cause diarrhea.

05. Kiwi

Good for digestion and heart health.  Their high vitamin C content also promotes skin health and boosts the immune system, fighting off any inflammation.   Its fiber content can aid digestion and maintain a healthy colon.

06. Prunes

A traditional treatment for constipation thanks to its high level of fiber. The potassium in prunes helps lower blood pressure and fight free-radicals. Prunes are a good source of iron which helps prevent mild anemia.  What is most interesting about prunes, is that according to older studies it contains the mineral boron.  Boron can help build strong bones and muscles

07. Red Grapes

Grapes are rich in polyphenols, which protect our hearts, improve circulation, and help lower cholesterol.  Grapes are a natural diuretic.  They contain high levels of potassium and very little sodium, which encourages the body to flush out excess water and toxins.  Good source of vitamin C.

06. Prunes

A traditional treatment for constipation thanks to its high level of fiber. The potassium in prunes helps lower blood pressure and fight free-radicals. Prunes are a good source of iron which helps prevent mild anemia.  What is most interesting about prunes, is that according to older studies it contains the mineral boron.  Boron can help build strong bones and muscles

07. Red Grapes

Grapes are rich in polyphenols, which protect our hearts, improve circulation, and help lower cholesterol.  Grapes are a natural diuretic.  They contain high levels of potassium and very little sodium, which encourages the body to flush out excess water and toxins.  Good source of vitamin C.

08. Strawberries

ich source of vitamin C, they contain manganese, folate, potassium, B vitamins. They contain high levels of quercetin which can prevent unhealthy cholesterol (LDL) in the blood.  They benefit the digestive system and are the only fruit to have seeds which are a source of small amounts of omega-3 fatty acids.    Eat organic strawberry as most strawberries are treated with high amounts of pesticides and fungicides.

09. Avocados

Yes, technical a fruit.  Avocados are a healthy source of good fat, monounsaturated fat.  The oleic acid contained in monounsaturated fat can help to reduce “bad” cholesterol levels.  High in vitamin E which helps boots the immune system, keeps skin healthy and helps prevent hart disease.  Good source of magnesium for a healthy heart.

08. Strawberries

ich source of vitamin C, they contain manganese, folate, potassium, B vitamins. They contain high levels of quercetin which can prevent unhealthy cholesterol (LDL) in the blood.  They benefit the digestive system and are the only fruit to have seeds which are a source of small amounts of omega-3 fatty acids.    Eat organic strawberry as most strawberries are treated with high amounts of pesticides and fungicides.

09. Avocados

Yes, technical a fruit.  Avocados are a healthy source of good fat, monounsaturated fat.  The oleic acid contained in monounsaturated fat can help to reduce “bad” cholesterol levels.  High in vitamin E which helps boots the immune system, keeps skin healthy and helps prevent hart disease.  Good source of magnesium for a healthy heart.

10. Tomatoes

Surprisingly a fruit too!  Tomatoes are one of the healthiest salad foods because it contain lycopene, which offers protection from prostate cancer. They contain vitamin c, quercetin, and lutein.  Rich in potassium to help regulate body fluids.  Quercetin and lutein content helps to prevent cataracts and keep heart and eyes healthy.

10. Tomatoes

Surprisingly a fruit too!  Tomatoes are one of the healthiest salad foods because it contain lycopene, which offers protection from prostate cancer. They contain vitamin c, quercetin, and lutein.  Rich in potassium to help regulate body fluids.  Quercetin and lutein content helps to prevent cataracts and keep heart and eyes healthy.

Fruits and their health benefits

Tips for having young athletes eat more fruit (from choosemyplate.org):

  • Set a good example by eating fruit every day with meals or as snacks
  • Offer them a choice of fruits for lunch
  • Depending on their age, young athletes can help shop for, clean, peel, or cut up fruits
  • While shopping, allow them to pick out a new fruit to try later at home
  • Decorate plates or serving dishes with fruit slices.
  • Top off a bowl of cereal with some berries. Or, make a smiley face with sliced bananas for eyes, raisins for a nose, and an orange slice for a mouth
  • Offer raisins or other dried fruits instead of candy
  • Make fruit kabobs using pineapple chunks, bananas, grapes, and berries
  • Pack a juice box (100% juice) in their lunches instead of soda or other sugar-sweetened beverages
  • Look for and choose fruit options, such as sliced apples, mixed fruit cup, or 100% fruit juice in fast food restaurants
  • Offer fruit pieces and 100% fruit juice to children. There is often little fruit in “fruit-flavored” beverages or chewy fruit snacks

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Resources: DK Healing Foods 100 Best Health foods

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