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Nutrition: UP’s Top 10 Super Foods

You can train as hard as you like but if you’re not going to pay attention to the food you’re eating, it’s the same as taking 2 steps forward and one step back. Only focusing on that one hour of training you do in the gym and ignoring your body for the other 23, is a bad move.

Choosing the right foods to help with your training progression will work wonders and to help you along the way, UP has put together the top 10 super foods that will put you on the right path to becoming leaner, quicker.

1. Sweet Potato

This bright orange looking vegetable has a whole range of benefits including being a low GI (glycemic index) carbohydrate, is packed with fibre and contains over 20 key nutrients.

2. Avocado

Whilst most fruits contain sugar, this pear shaped fruit is high in healthy fats which help keep you energised by stabilising your blood sugar levels. This super food is also rich in vital nutrients such as vitamin K, C and E which all play a role in improved health.

3. Coconut Oil

Research has found that coconut oil can drastically help weight loss as it contains medium chain triglycerides (MCT’s) which has been shown to help boost your metabolism by regulating your thyroid hormone. Coconut oil also is high in lauric acid which can help your immune system.

4. Asparagus

Containing B vitamin Folate which is needed for the synthesis of neurotransmitters such as serotonin, dopamine, acetylcholine and nor-epinephrine which are all needed for cognitive function of the brain.

5. Acai Berries

Grown in South America, this super berry has been shown to have twice the antioxidant power as blueberries which will help keep your immune system strong.

6. Eggs

This super food, particularly the yolk, has been shown to be packed with choline, which has been shown to create acetylcholine which improves your memory capacity.

7. Salmon

Packed with eicosapentaenoic acid (EPA) which is a type of omega 3 fatty acids, which can help reduce inflammation and also improve your skin health.

8. Spinach

Spinach is almost certainly one of the best vegetables out there as it is packed full of vital micro – nutrients such as vitamin K which is an highly important nutrient for bone health. Popeye was definitely onto something.

9. Pistachio Nuts

This super nut offers a whole host of benefits including a good source of protein and fibre but also a good source of healthy fats too. It also contains selenium, which has been recently shown to improve a persons insulin sensitivity which helps keep your weight down.

10. Dark Chocolate

Contained in dark chocolate is flavonoids and antioxidants which can help with blood flow, however ensure that you opt for at least 70% cocoa to boost the antioxidant power. This super food has also been shown to increase mood as it can be eaten as a treat.

UP Hong Kong Personal Trainer, Adam Milner

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