1)
Apple
One medium-size apple is a filling, ready-to-eat
snack that is packed with four grams of soluble fiber—17% of the Daily Value
(DV), or the amount you need each day. “This is important for colon health and
controlling blood sugar levels,” says Elson Haas, M.D., author of Staying
Healthy with Nutrition. “It’s also a good source of immune-boosting vitamin C.”
Apples also contain quercetin, which has antihistamine and antiallergy
properties.
2)
Grape
Research has shown that consuming high-glycemic
carbs after workouts produces a greater amount of glycogen—replenishing what
you’ve depleted after a hard session—than consuming carbs that are lower on the
glycemic index (GI). “Grapes are a very highglycemic fruit,” says nutritionist
and physique specialist John Kiefer, “which makes them an ideal post-training
snack.” They’re also loaded with vitamins A, C, and B6, and folate, in addition
to several essential minerals.
3)
Cherry
Jonny Bowden, Ph.D., author of The 150 Healthiest
Foods on Earth, says inflammation in the body is the root cause of most disease
and discomfort. “Chronic inflammation can wreak havoc on your vascular system,”
he says, “but a lot of guys also suffer acute inflammation caused by sports
injuries.” Studies suggest weekend warriors can ease aches and pains by eating
tart cherries. These have the highest concentration of anthocyanins 1 and 2,
which help block enzymes associated with inflammation.
4)
Pomegranate
If you’ve ever suffered from erectile
dysfunction, try adding this “natural Viagra” to your daily diet. Research
shows that the powerful antioxidant agents in pomegranate seeds and juice can
help reverse oxidative damage—what nutritionist Oz Garcia, Ph.D., calls
“natural rusting”—to the vascular system, which plays a major role in the
ability to achieve and maintain erections. Perhaps this is why some theologians
believe the pomegranate—and not the apple—was the forbidden fruit in the Garden
of Eden.
5)
Blackberry
Garcia recommends blackberries for their
exceptional phytonutrient power and vitamin K content (36 percent of the DV).
“This is important for men because it’s been shown to help lower risk of
prostate cancer,” he says. “It’s also high in the mineral manganese, which
helps support optimal testosterone production.” Blackberries—along with blueberries,
bilberries, and raspberries—are also rich in the antioxidant lutein, which
helps promote eye health by helping prevent macular degeneration.
6)
Grapefruit
The famous Scripps Clinic “Grapefruit Diet” study
showed that participants who ate half a grapefruit before each meal lost an
average of 3.6 pounds in 12 weeks. “It’s a great appetite suppressant,” Bowden
says. “It also contains pectin, a soluble fiber that’s been shown to slow the
progression of atherosclerosis.” Avoid eating grapefruit when taking
prescription (or over-the-counter) medications, though. “It interacts with
liver enzymes in a way that can keep the medication in your system longer than
expected.”
7)
Lemon
“The citric acid in lemons helps break down
lipids and stimulates digestive juices,” says Haas, who does a 10-day lemonade
cleanse each year to reduce body fat and cholesterol. “Adding the juice of half
a lemon to a glass of water every morning supports liver and gall bladder
function.” Drink some fresh lemon juice before your next meeting. The
energizing scent has been shown to mitigate fatigue, anxiety, and nervousness,
and can increase concentration and alertness.
8)
Papaya
Papain, an enzyme in papaya, has been shown to
relieve gas from indigestion. Another of its enzymes, chymopapain, has been
used to relieve inflammation. One cup of fresh, ripe papaya has only 60
calories, yet packs a whopping 144 percent of the DV of vitamin C (88mg). “When
buying papayas,” Garcia says, “look for ones that are mostly yellow and yield
slightly to pressure.
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