A good nutrition and balanced diet is the key for an energetic performance. Adding Superfoods in your diet not only helps to stay pumped all day, but keeps you away from a number of diseases and have aesthetic benefits. So, here is a list of 10 Superfoods especially for dancers to include in your diet to fuel up your body for a pathbreaking dance performance.
Eggs: The King of Superfoods
This little man is fully packed with a bunch of nutrients and health benefits. We all know that athletes eat lots of eggs as they are rich in protein and a complete range of amino acids. But eggs also are rich in LDLs that are good cholesterol, which are great for your heart by decreasing blood pressure and reducing a risk of stroke. Eggs are also rich in Vitamin D that helps in Calcium absorption. It is low in Carbohydrates and rich in fat. That’s why it is preferred for breakfast that keeps you pumped all day.
A hard boiled egg contains approx 70-77 calories and 5 gms of fat.
Almonds
Almonds too contain high protein, fibre, good cholesterol and low carbohydrates that reduce your hunger pangs and control your weight. It is indeed a disaster for dancers to show early signs of ageing such as wrinkles, acne, greying of hair. However, This superfood is also rich in antioxidants that help you away from ageing, inflammation and stress. A dancer must eat at least two-four soaked almonds every other day to stay glowing and rejuvenated all day.
A 100 gm of almond contains- approx 600 calories, 10.8gm of fibre and 51.1 gm of fat.
Almonds are the best snack option when you are craving food.
So, ditch the packet of chips or biscuits and start eating almonds!
Bananas
Bananas are a great source of Potassium, Calcium and Magnesium. They are the best choice to relieve muscular cramps.Moreover, they are rich in fibre that ease bowel movements.They are also a great source of instant energy as they contain ample amounts of carbohydrates. Bananas are also a great choice for a pre-workout meal to keep you full and energised for a longer time.
One ripe banana has 100 calories, 0 gm of fat and 1 gm of protein, and 450 mg of potassium.
Yoghurt: Superfood that keeps you calm
A good bowl of yoghurt is a great natural immunity booster that improves digestion, regulates blood sugar level and helps to reduce inflammation. Yogurt is also good for bones as it is a rich source of calcium. Yoghurt acts like a magic wand to relieve stress, anxiety and calms your brain. So, our Indian mothers feed us yoghurt and sugar before going to exams or job interviews. So, from now on we should add yoghurt in our diet.
Some people cannot eat yoghurt on a daily basis due to the risk of catching a cold. So, another option for yoghurt is buttermilk. A good glass of butter is not only packed with protein and calcium but will keep you cool from scorching heat.
One cup of yoghurt (8 fl oz) contains 12 gm of protein.
Sprouts
A cup of sprouted legumes has about 7 gms of fibre. They keep you satiated for a long time and reduce cravings for junk foods. The fibre acts as a scrubber in your body and helps you remove all the unnecessary food particles stuck inside your digestive system and eliminate your body. Moreover, sprouts are rich in nutrients like VItamins, Proteins, Omega 3 fatty acids, and antioxidants that help you to promote hair growth, improve eyesight and reduce signs of ageing.
Coconut Water
In this scorching summer you need to have some coconut water. Coconut water is rich in electrolytes that keep you active and prevents head rush while doing physical activity. Instead of relying on commercially produced energy drinks that are packed with preservatives and loads of sugar,sipping coconut water only is filled with natural nutrients, and also controls your sugar level. Even diabetic patients can sip coconut water without any guilt.
Tofu: A plant based option in Superfoods
If you are on a plant based diet and looking for a good source of protein, then tofu is a very good option. Like eggs, tofu too has a complete range of all nine amino acids that help you to repair tissues and boost muscle growth. Tofu too has calcium and magnesium that strengthen bones and improve nerve muscle function.
A 100 gm of tofu contains approx 10 gms of protein.
Fish
Fish is one of the superfoods that is filled with a wide range of nutrients. Some of them are, Proteins,omega-3 fatty acids,Vitamin D, Calcium, Phosphorus,iron, Zinc, Iodine, Magnesium, Potassium and many more. Types of fishes such as Sardines, Mackerel, King fish, Tuna, Trout are best to lower risk of heart disease and also great for skin and hair growth. So, for a Lean body, glowing skin and lustrous hair, all the dancers must include fish in their diet.
Dates: A Superfoods Snack alternative for refined sugar
If you are the one with a sweet tooth just as I am, then instead of eating cakes, chocolates, and biscuits, I would prefer eating dates or adding dates into your shakes and smoothies. They are a great alternative for refined sugar, as they not only add sweetness to your food but also help boost brain health, youthful skin and improve your gut health.Dates are rich in fibre and antioxidants that improve digestion and boosts your immune system. Dates also contain Vitamin B and C that promote hair growth.
An average sized date contains 20 calories and 0.03 gm of fat and 0.17 gm of protein.
So, now say no to chocolates and yes to dates.
Citrus fruits
We all know that citrus fruits like oranges, Tangerines, Lemons. Grapefruits are rich in Vitamin C. They not only help in repairing the skin but also boosts in iron absorption. Grapefruit is a rich source of dietary fibre that helps in weight management. Adding citrus fruits from time to time in your diet, glows your skin, reduces skin pigmentation, reduces bad odor and strengthens your hair.
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