Six Essential Foods You Need for Optimal Nutrition

Almonds

Almonds stand out for their high calcium content necessary in your body for strong bones, due to their content of vegetable fatty acids and a large amount of potassium, essential for the transmission of nerve impulses. It’s about the dried fruit most nutritious in the world. Almonds are rich in fiber, protein, vitamins B and E, healthy fats, iron, calcium, and phosphorus among many others. They will help us obtain an extra energy supply to face the most intense days of training.

They are ideal for snacking between meals.

Salmon

Salmon is a very complete food, rich in omega-3 fatty acids that provide the necessary calories that give energy to the body. Energy is necessary for the most complete training days. It is a great source of protein of high biological value and that helps us gain muscle mass, ideal to consume at night, since fatty acids play a fundamental role in regulating the hormonal system.

Eggs

Considered one of the most nutritious foods on the planet. The egg enriches physical and mental health providing vitamins, minerals, and proteins, as well as essential amino acids for the proper functioning of our metabolism. The egg is the best food for a fitness breakfast before starting a long day of training in the gym. The egg turns out to be the perfect ally for gaining muscle mass in a healthy way the egg white is responsible for activating the synthesis of ingested proteins.

Oatmeal

Energy, fiber, protein, fats, and carbohydrates, are a very complete cereal that provides us with a large number of benefits, including a large contribution of unsaturated fatty acids, and a good handful of energy and fiber. Its virtues include its satiating power, its help in controlling diabetes and reducing cholesterol. Oats help repair and build muscle fibers naturally. Therefore it is a useful food for increasing muscle mass.

Kiwi

The Kiwi is undoubtedly the king of vitamin C the fruit that has the most vitamin C above oranges, helps us obtain more energy for training days, it is rich in mineral salts, especially potassium, almost as much as bananas. The Kiwi prevents fluid retention and prevents muscle contraction. Its large water source will help you stay hydrated. In addition, it contains dietary fiber that helps intestinal transit and strengthens our immune system, provides vitality and reduces fatigue and tiredness.

Avocado

Avocado is an extraordinary food with more followers every day. It turns out to be a food with a high content of monounsaturated fats, like those found in olive oil. It also stands out for its vitamin E, which protects the cell membrane and its nucleus. It is a recommended food for athletes as it provides energy and healthy fats to cope with the most intense exercises in the gym.

Food calorie table

We leave you here a calorie table so you can check the specifications of these foods. Keep in mind that calories are indicative, as they may vary depending on the size and preparation method of each food.