Recently we talked about overeating and the importance of consuming the right snack. Since I mentioned fruit as an example, this week we will see the benefits of three common fruits.
Banana
What? Every banana contains between 90-110 calories and is a real source of potassium and vitamin B6.
Why? Potassium. It lowers blood pressure, prevents heart diseases, enhances muscle strength and balances water.
When? In the morning. Bananas are quite high in calories and sugar, so they are perfect to boost you day. I eat it with a slice of toasted bred and two-three spoons of peanut butter. Peanut butter is a real source of protein (two tablespoons contain about 7-8 grams, here), it contains high levels of potassium, fibres, and, above all, is a real brain food!
Blackberries
What? 150 grams of blackberries contain about 65 calories. Blackberries are rich in antioxidants, high in vitamin C/A and fibre.
Why? Antioxidants. They prevent cancer, help memory and lower the risk of hypertension. Also, protect your body against inflammation and urinary infections.
When? Lunch or snack: alone or with strawberries, blueberries, yogurt. Differently, blend them into a smoothie. Find some yummy recipes on Yummly.
Orange
What? Each fruit contains 65-70 calories. Oranges are rich in vitamin C, potassium and fibre.
Why? Vitamin C. It supports the body’s immune system, helps to prevent cataracts and reduces the side effects caused by exercise.
When? Oranges can be hard to peel and have a strong smell. So my suggestion is to avoid them if you are busy with a client, unless you decide to order an orange salad at the restaurant. Otherwise, you can eat them at home, after a workout (the high levels of vitamins will supply the water and nutrients lost during your kicking cardio session!) or as a mid-morning break.
Sara
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