And their healthy properties
No matter if you are trying to lose weight, or build muscle, it would be great if you incorporate these healthy snacks in your meal plan! They are delicious and packed with super ingredients!
1. Health benefits of Blueberries
Blueberries are brain food. They keep your memory sharp. Also, they are natural antioxidants whose benefits include reducing eyestrain and improving night vision. Fresh or frozen, you choose! Enjoy the benefits by adding 1/2 cup a day to your diet. For best results, you can combine with your personalized meal plan
2. Health benefits of Grapefruit
Grapefruit works as an excellent appetite suppressant as compared to many other substances and foods. It is said that smell of the grapefruit reduces the feeling of hunger, which is the reason why people often include grapefruit in their weight loss programs. The high amounts of fiber contained in this fruit can also satisfy hunger and help people avoid the temptation to overeat, since it is a bulky food, and stimulates cholecystokinin to be released, a hormone that regulates digestive juices and acts as a hunger suppressant. A glass of chilled grapefruit juice, especially in winter, helps seriously boost your levels of vitamin C, which gives grapefruits a high place amongst various citrus fruits.
3. Health benefits of Watermelon
Drinking water is an important way to keep your body hydrated. However, eating foods that have a high water content can also help. As you probably know, watermelon is 92% water.
A high water content is one of the reasons that fruits and vegetables help you feel full. The combination of water and fiber means you are eating a good volume of food without a lot of calories.
As far as fruits go, watermelon is one of the lowest in calories - only 46 calories per cup. That’s lower than even “low-sugar” fruits such as berries.
Watermelon has several heart-healthy components, including lycopene, citrulline, and other vitamins.
Watermelon has some potential as a recovery after exercise. Citrulline may be partially responsible for its effects of easing muscle soreness.
4. Health benefits of Hot peppers
Hot peppers may help lower your blood pressure and high cholesterol and that’s good news for your heart... the health benefit comes from capsaicin, the same compound that makes chili peppers like cayenne peppers, jalapeños, and habaneros so hot. Capsaicin also aids abdominal fat loss and acts as a natural appetite suppressant. Hot peppers are often used to improve digestion. They are good source of fibers, vitamins and minerals, including vitamin C, vitamin A and potassium.
5. Health benefits of Cacao nibs/cacao/dark chocolate
Chocolate? On a diet?! No way!!!
Yes, there IS a way! But don’t get too excited about it. That doesn’t mean you can eat your favourite chocolate dessert, milk chocolate, chocolate bar with caramel, hazelnuts… you got it.
What I am talking about is chocolate in its purest form ‒ cacao nibs, or cacao powder (not cocoa). Cacao nibs are gift from nature. They are packed with antioxidants (actually, more than tea, blueberries and even goji berries), magnesium, iron, fiber. All these "secret ingredients" give them their super powers such as blood pressure regulation, lipid and inflammation control, anemia prevention; cacao nibs also improve your digestion, enhance your mood and alertness and studies suggest they also aid weight loss. They are also great appetite suppressor. Add them as a snack! You can also include1-2 squares dark chocolate (above 70% cacao!) in your diet.
6. Health benefits of Peanut Butter
Because of its high protein content peanut butter is a great tool for building muscle. Peanut butter is packed with polyunsaturated and monounsaturated fats which makes you satiated for longer, so you end up eating less calories and this way peanut butter eases your fat loss. The "good" fats in peanut butter lower the "bad" LDL cholesterol, thus preventing you from hearth diseases and type 2 diabetes. Peanut butter is rich in vitamins and minerals like the B-vitamin niacin, which helps with metabolism, and magnesium and potassium, which helps muscle function and blood pressure regulation.
7. Health benefits of Apricots
Apricots are great fruits to include in your diet. They are really low in calorie (1 apricot contains only 17 kcal!) and sugar (about 4 grams per apricot), which makes them perfect food in a weight loss plan. Not only are they great for fat loss, but they provide numerous benefits for your health, such as: better vision , liver protection, healthy skin, bones, regulation of the blood pressure. Apricots are also rich in non-heme iron, which helps prevent anemia.
8. Health benefits of Asparagus
Asparagus is a natural diuretic that helps the body to get rid of excess fluids. It’s rich in vitamin K, which has a key role in blood clothing and bone health. Asparagus is also high in antioxidants and has anti-inflammatory properties. The high fiber content makes it great for improving digestion and detoxing the body. Asparagus also contains Vitamin B1. Vitamin B 1 (Thiamine) is important as a co-enzyme in carbohydrate metabolism. Asparagus is packed with folate, which is very important vitamin in maintaining healthy pregnancy.