This can cause the vitamin E content of fortified eggs to be as much as eight times higher than that of normal eggs.An exciting development in the functional food area is the fortified egg. Whole Grains Bodybuilders may find whole-grain foods helpful in providing steady energy for hard training. Adding omega-3 fatty acids, in the form of flaxseeds, to the diets of hens increases the omega-3 fatty acid content of eggs by over six times that of regular eggs. Whole-grain foods are rich in vitamins, minerals, fiber, and essential fatty acids. Flaxseeds (but not all flaxseed oil) are rich in phytochemicals called lignans that may have strong antioxidant properties that can help you stay healthy. Egg producers also add vitamin E to the flaxseed feed to keep it stable. Mollusks can be cooked in a variety of ways, including steaming, stewing, roasting, baking, broiling, sauting, poaching, and frying. Bodybuilders wishing to lose bodyfat will find cruciferous vegetables to be a good addition to a their focused diet. A good guideline may be to eat one or two servings per day. Flaxseeds are considered one of the best plant sources of healthful omega-3 essential fatty acids, and they're also a good source of fiber. Try to get three or more servings of these vegetables each week. The pleasant, nutty flavor of ground flaxseeds can be enjoyed in many foods, such as baked breads, muffins, and cookies. Mollusks Low in fat, a source of protein, and high in essential minerals, mollusks can be a good addition to a bodybuilders diet. Omega-3 essential fatty acids are important building blocks of cell membranes and, like protein, may help athletes recover from strenuous workouts. Researchers have found that the antioxidant lycopene, which is the pigment that makes tomatoes and other fruits like pink grapefruit and watermelon red, is made more bioavailable to the human body after heating. The benefits of garlic and other allium vegetables may come from their abundant flavonoids, such as quercetin, and also from their sulfur-containing compounds. Foods rich in lycopene include canned tomatoes, tomato sauce, tomato juice, tomato paste, salsa, and ketchup. Cruciferous vegetables not only help fill you up, but they also help you burn more calories! Bodybuilders put great demand on their bodies during heavy training. Some of the more common legumes found in the U. Be wary of products labeled 100% wheat, stone-ground, multi-grain, seven-grain, 12-grain, or organic. Clams, in particular, lead the way for all foods in heme iron content. Heme iron found only in red meat, poultry, fish, and seafood is iron bound to a nonprotein compound that is much more easily absorbed by the body than free iron. Remember, a healthy bodybuilder is a better bodybuilder, so try to add some of these superfoods today. Flaxseeds Also known as linseeds, flaxseeds are small, oval-shaped seeds from the blue flowering flax plant. include pinto beans, kidney beans, navy beans, lima beans, black beans, chickpeas, lentils, and black-eyed peas. Although nuts are considered a fatty food, the fat in them may be beneficial. Some examples of good whole-grain foods include oatmeal, whole-wheat flour, barley, spelt, brown rice, and some hot and cold breakfast cereals. Cruciferous Vegetables Vegetables such as watercress, broccoli, cauliflower, kale, brussels sprouts, and cabbage are known as cruciferous vegetables. Eating two fortified eggs may provide an adequate amount of omega-3 fatty acids. It is also interesting to note that cruciferous vegetables can be a dieting bodybuilders best friend, as in many cases they require more calories to be digested than they provide. A serving is one ounce (24 almonds). As far as plant foods go, most legumes are relatively high in protein and are a good source of slow releasing complex carbohydrates. So you may want to add them to sandwiches, salads, salad dressings, and other raw recipes to get the most from them. This seems to be the case, however, for tomatoes. Bodybuilders know that eggs are a good source of protein, but eggs can now also be a good source of omega-3 essential fatty acids. They can also be eaten in salads, cereals, soups, sauces, or mixed with a serving of NITRO-TECH protein powder. These three nutrients may help maintain good blood status for delivering oxygen to working muscles. Nuts Nuts are a very rich source of nutrients, including polyunsaturated fatty acids, vegetable proteins, fiber, vitamin E, potassium, folate, magnesium, zinc, selenium, copper, phosphorous, phytosterols, antioxidants, and arginine. Tomato Products Not often do you find a natural food that actually benefits nutritionally by being cooked and processed. Eating cruciferous vegetables is a good way to take in important micronutrients without taking in a lot of calories. Instead, look for whole-grain products that say 100% whole wheat. Allium Vegetables Allium vegetables, such as garlic, chives, onions, scallions, and leeks, are a flavorful way to add healthful nutrients to a bodybuilders diet. Legumes can be purchased dry, canned, and sometimes frozen. These minerals are necessary for the proper functioning of the bodys immune system and its antioxidant defenses. They often contain very little whole grain. Omega-3 fatty acids are also a great addition to anyones fat-loss plan. Some egg producers are adding flaxseed to the feed of hens. Salmon One of the best sources of omega-3 fatty acids, salmon is a great way to add more musclebuilding protein to your diet. This is great for providing a more stable and longer lasting supply of energy for working out.S. There are several sources of lignans, such as whole grains, various berries, and soybeans, but flaxseeds are the best source. Clams are also an excellent source of vitamin B12 and copper. Along with copper, mollusks are also rich in zinc and selenium. Eating well will keep you going strong and staying healthy. These Anti-UV polyester yarn vegetables are high in fiber, rich in vitamin C, very low in calories, and a good source of healthful phytonutrients. Allium vegetables may be more beneficial when uncooked. But remember, eating too much of a good thing can really increase your caloric intake, which could lead to an increase in bodyfat. It appears that even though some vitamin C is lost when tomatoes are heated, the antioxidant power is increased during the process. Three popular and nutritious mollusk choices are clams, oysters, and mussels. It is also worthy to note that eggs can taste better with the vitamin E enrichment Legumes Sometimes referred to as the poor mans meat, legumes are an excellent source of soluble fiber, which is important for keeping an athletes blood sugar and energy levels stable. Some healthful choices for the bodybuilder include almonds, walnuts, Brazil nuts, cashews, hazelnuts, macadamia nuts, peanuts, pecans, pine nuts, and pistachios. For easier digestion, flaxseeds should be ground first; a coffee grinder is good for this. Legumes can be eaten in chili, stews, and soups, and are also enjoyable when served cold in bean salads.