Superfoods in the diet of an active woman – keep fit and healthy energy!

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Well-being and fitness are influenced not only by training, but also by a balanced diet. Find out what to eat to support your body!

What is the meaning of the term superfood?

The term refers to healthy food which is rich in minerals and nutrients supporting the proper functioning of the body. In the case of people who are physically active, it will prove useful not only as a part of their diet but also as a nutritious snack before or after training.

Superfood is a food of natural origin, rich in such microelements as fibre, vitamins, magnesium, iron, antioxidants, unsaturated fatty acids or healthy enzymes. Many studies conducted in dietetics confirm the effective and beneficial effect of superfoods on the human body, which can reduce the risk of the so-called civilization diseases, such as diabetes, hypertension, atherosclerosis or overweight. Superfoods should also be part of the diet of people recovering from injury or serious trauma.

Goji berries

This superfood is rich in iron, the content of which is three times higher than the amount found in spinach, commonly regarded as the best source of the mineral. Goji berries give your body extra energy, so they are great as a snack during long and grueling workouts.

What is more, in the composition of goji berries you can also find large amounts of zinc, copper, selenium, phosphorus, vitamins C, A, E or B. The fruit has a lot of antioxidants in it, so specialists appreciate its antioxidant effect, which helps cleanse the body of harmful substances.


Although some studies have shown that eggs can raise cholesterol levels in the body, as part of an active woman ‘s diet they work very well. They are a good source of protein needed to build quality muscle, and contain Omega-3 fatty acids, phosphorus, potassium, calcium, iron, and vitamins A, E, D, and K. Eggs also provide the body with large amounts of leucine, which helps regenerate muscle tissue after exercise and protects against muscle microtrauma during intense exercise.

Bitter chocolate

It may seem that sweets are not recommended in the diet of an athlete, but dark chocolate is one of the few exceptions. A bar of chocolate with a cocoa content of over 80% provides the body with carbohydrates responsible for the production of energy needed for effective physical effort, is a rich source of fiber which facilitates digestion, and contains magnesium, iron, zinc, phosphorus and potassium. Thanks to its mineral-rich composition, it strengthens muscles and speeds up the process of their regeneration after training.


Fruits are a source of many nutrients needed by the body. Bananas have a high energy content, so they are often eaten before or during training to provide the body with an extra dose of power. In addition, bananas are a rich source of potassium, which helps the body during prolonged exercise by regulating blood pressure, improving concentration, and providing the body with water.

Bananas also contain high amounts of protein that builds new muscle tissue, vitamin B that regulates blood sugar levels, and reduce cholesterol with high amounts of fiber.


A fish rich in high amounts of protein can replace meat in some meals. The nutritional value provided to the body from salmon is equally high when the fish is cooked, fried or smoked, so it can be eaten in different forms. Salmon is an excellent source of omega-3 acid that reduces muscle inflammation, iodine, iron, vitamin D, and amino acids desired by athletes. Salmon also helps to rejuvenate the skin, firm it and add a natural glow, and cleanse the body of harmful substances.

Featured photo: Freepik

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