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5 Foods EVERYONE Should Have in Their Diet!

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Rating: 4.5; Vote: 2

Did you know that there are 5 foods that everyone should have in their diet? In this video, I am going to discuss what those 5 foods are and their health benefits. Not only that, but I will also explain how they relate to growing muscle too. That being said, let me break down these foods for you. First up in foods that everyone should be eating are blueberries. Don t get this confused with blueberry flavored foods or foods that include blueberries in them, i. e. blueberry scones that you might get from Starbucks. While some might argue that blueberries contain a lot of sugar and will make you fat, I would argue that this is absurd. Blueberries are low in calories and also do not spike blood sugar levels - two known factors in weight gain. Full of antioxidants, potassium and vitamin C; blueberries have a great anti-inflammatory response. Not only that, but studies have shown that the nutrients found in blueberries are also beneficial for muscle growth. Next, is the green veggies that mom always told you to eat. However, not just any greens, but specifically cruciferous vegetables. This includes foods such as broccoli, cauliflower, cabbage, brussel sprouts, and more. The big benefits of eating cruciferous vegetables is that they contain glucoraphanin which breaks down in sulforaphane when chewed, chopped or cooked. This compound is known to activate antioxidant and anti-inflammatory responses in the body. Even more interesting, they are actually muscle building foods as well. sulforaphane has been shown to deactivate myostatin production which is a protein that slows your gains by putting the breaks on muscle growth. So, if you want to prevent slow or no muscle growth, cruciferous vegetables are important for you to be eating as part of your diet. While green foods often get all the attention, orange foods are ones that deserve recognition too, especially when it comes to their health benefits. So, what orange foods should you be eating? Cantaloupe, pumpkin, squash, sweet potatoes, and oranges themselves just to name a few. It s been shown in studies that eating these orange foods can actually help with fat loss. In fact, an analysis showed a 10% drop in body fat. Now that s not saying going from 20%-10% but 10% of where you are starting (20%-18%. And if you want to build muscle, orange foods have shown to increase in muscle mass from 1-1. 7%. Including these orange foods in your diet is an effective method for building muscle and burning fat too. This food is one that I ve talked about in the past that is important to have in your diet for a few reasons. That food is ginger. Ginger has been shown to be a powerful anti-inflammatory and is particularly effective in descreasing muscle pain associated with delayed onset muscle soreness. One study showed that 2 grams of ginger a day for 11 straight days decreased delayed onset muscle soreness by a subjectively reported 25%. By decreasing the soreness related to eccentric training, one of the main drivers of hypertrophy, you will feel more recovered and more ready for your next training session. There are also a few ways to include ginger in your diet too; you can take ginger root and grind it up into multiple different recipes, you can make ginger tea, or you can do my favorite method - eating pickled ginger. I like to take pickled ginger and put it on top of my eggs each morning. In conclusion, there is no denying the benefits of ginger and why it needs to be included in everyone s diet. The 5th food option that everyone should include in their diet is lean protein. Now, it s important to note that there is a big difference between lean protein and simply protein. The best hint I have for this food topic is to start with food in it s natural state; grilled chicken, steak, fish, and, if you are not a meat eater, lentils. Now, how you prepare these foods is a guide for the direction that you are going to want to take it. For example, grilled citrus chicken is likely off to a good start as you are not going to throw something like alfredo sauce all over it. In comparison, you have chicken parmigiana that is not only going to be fried bread crumbs, but smothered in cheese and like contains a hefty does of starchy carbs from pasta included on the side. This is where a protein supplement can really make a difference too.
Date: 2022-06-27

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Comments and reviews: 10

VilleBalla
Hey Jeff. I had a question about physique. How would one know if they have weak transverse abdominis, APT, or excess belly fat? Based on my wife's measurements with calipers (inaccurate, I'm sure, I am around 11. 3% BF. If I were to be modest, I would say that I'm probably closer to 15%-16%, and I have stubborn fat in my abdomen region.
I was wondering if there was a way to distinguish between the three scenarios above (or a mixture of two or all three of them, how would one go about specifying the issues, and what optimal actions should be taken to fix them.
As always, great content!
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MWFX
Hi Jeff, I'm wondering if you could answer a question for me. I want to get an athletic physique, think fitness model. I have alot of time due to my job, could I workout different muscle groups over the day or would it be better to do the same muscles multiple times per day. I work at a desk at home and have equipment in my office, exercise bike, dumbbells, bench and pull up bar. My thinking is that if I was working in construction I would be active all day. Any ideas? Tia
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ATHLEAN-X
FAST ACTION Q&A - Leave your most burning question about this video or any other training, PT or nutrition question within the first 2 hours of this video s release (AS A SEPARATE COMMENT) and I will pick 8 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!
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Rae_dah_bae
Hi Jeff,
Question: I injured my Achilles tendon a month ago while doing one-legged calf raises (popping in heel and lingering pain. Can you recommend any alternate calf exercises that won't put stress on my Achilles? Additionally, what stretches can I do to help the healing process of my Achilles? Thank you!
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BaldEagleARRage
One thing I would note. If you dont have a colon. Things like berries that have a lot of amino acids will go through you really fast. Take them in moderation and small amounts. Acai is one I stay away from. Blueberry is iffy to say the least.
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Dwoprus
I notice when I do lying bench work, I tend to roll a little or lean to one side. I was unaware of this until I saw myself in a mirror doing this. Making an effort to be more level is a little uncomfortable. Is there any way to correct this?
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Sad
For me, the most rewarding thing from eating those vegetables, fruits, is the effect that they give to my skin. Eating vegetables and fruits consistently make my skin glowing, smoother, minimal acne breakout, and just straight up better.
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Peter
Great Video Coach Jeff
We men need a video on how to strengthen our reproductive organs especially in these days where ED is very common
I hope this request will be accepted with all care and free of any humor
Cheers
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Luiz
Excellent content, as usual!
Ginger has always been my go to snack or season, as I'm a teacher and a singer. I carry a piece with me so I can keep my voice strong all day long.
And It's also an awesome band.
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wbennin
What are your thoughts on all of the keto or diet versions of foods out there? Lots of alternative options for foods I love (like pasta) but they're very expensive and never seem to satisfy the craving.
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