Us technology addicts spend an enormous amount of time staring at various screens. Unless you have a standing or mobile desk, chances are you are spending a large portion of your time sitting – which is not really ideal for your health. It is critical that you get up and move around, stretch your legs, and get a little exercise. The other thing to consider is your diet. Many hackers live on a steady stream of Red Bull, Candy Bars, Coffee, Burgers, Pizza and Beer. Not a great foundation to build your health and fitness upon. In this article, we’ll take a look at some key Superfoods for Hackers to get your body, mind, and health back in order to help you perform your best. When making your next meal, pick and choose your ingredients from this list of superfoods to guarantee a healthy meal. The list is broken down into the categories of Grains, Vegetables, Fruits, Beans, Nuts and Seeds, Seafood, and Herbs and Spices.
tl;dr here is the quick version: Oatmeal, Pasta, Bread, Rice, Couscous, Pita, Spinach, Broccoli, Tomato, Quinoa, Carrots, Red Peppers, Sweet Potato, Olives, Onions, Green beans, Eggplant, Zucchini and Squash, Cucumbers, Mushrooms, Avocados, Lemons, Bananas, Cantaloupe, Strawberries, Blueberries, Grapefruit, Apples, Grapes, Peaches, Plums, Oranges, Cherries, Kiwis, Pineapple, Hummus, Chickpeas, Cannellini Beans, Black Beans, Pinto Beans, Lentil Beans, Almonds, Peanuts, Sunflower seeds, Pine nuts, Cashews, Salmon, Haddock, Tuna, Garlic, Basil, Cilantro, Parsley, Ginger, Turmeric, and Rosemary.
Oatmeal is a fantastic food which comes from Oats, also known as Avena sativa. Oatmeal just might be the best way to start your day, as it is a great source of long term energy via slow burning carbohydrates. Oatmeal is great to lower cholesterol, reduce cardiovascular disease risk, help your immune system, stabilize blood sugar, and help to lower type 2 diabetes risk.
- Lower Cholesterol
- Protect Your Heart
- Boost Immune System
- Stabilize Blood Sugar
Pasta is a perfect foundation for healthy, nutritious and satisfying meals: pasta is generally eaten with nutrient-dense food partners, such as fiber-filled vegetables and beans, heart healthy fish and monounsaturated oils, antioxidant-rich tomato sauce and protein-packed cheeses, poultry and lean meats.
Breads that are made with 100 percent whole grain wheat are a good source of bran fiber which helps the digestive tract.
Brown rice in particular is a great food for fiber, which has been shown to reduce high cholesterol. By combining brown rice with other cholesterol lowering foods, one may help prevent atherosclerosis. The Fiber also helps to keep sugar levels stable, so brown rice is a great grain choice for those with diabetes.
Couscous is a very good source of Protein, without the drawbacks of red meat. By eating couscous, you are provided with a good source of lean, vegetarian protein, dietary fiber, and essential B vitamins and trace minerals.
Whole wheat pita bread is one of the healthiest types of bread since it is made with whole grains and has lots of vitamins and minerals. Whole wheat pita bread can help to reduce your risk of cholesterol and high blood sugar, just like oatmeal and brown rice. This healthy food also contains less calories than whole wheat bread since you usually only use one piece of pita bread instead of two of regular bread for sandwiches.
Spinach and other associated mixed greens such as Kale, Romaine, and Arugala are great sources of phytonutrients, flavonoids and carotenoids. Popeye was really on to something when he made Spinach his favorite food! Spinach in particular is very nutrient dense and has anti inflammatory properties. Check out these health benefits of Spinach.
- Great Anti Inflammatory Properties
- Contains Antioxidants
- Good For Eye Health
- Good For Your Bones
Broccoli has many of the same nutrients and thus benefits provided by Spinach. Broccoli is high in vitamin K, C, B6, E, Chromium, folate, fiber, pantothenic acid, phosphorus, and manganese. Broccoli helps provide a detox benefit to your body as well as anti inflammatory, anti oxidant, and digestive benefits.
- Good for detox
- Anti Inflammatory
- Good for Digestive Health
- Good for your Eyes
Not only do tomatoes taste great whether alone, or in a salad, they have been shown to provide benefits to heart health by helping to regulate fats in the bloodstream. Tomato comes from the plant Lycopersicon esculentum. All tomatoes are good for you including cherry tomatoes, yellow tomatoes, pear shaped tomatoes, green tomatoes, beefsteak tomatoes, Roma tomatoes, and more. In addition to getting your tomatoes in the raw form, tomato based products like Italian red sauce and Mexican Salsa are also great ways to get their lycopene benefits.
- Good for Cardiovascular health
- Good for Bones
- Good for Brain Health
Quinoa is a naturally gluten free superfood that contains iron, B-vitamins, magnesium, phosphorus, potassium, calcium, vitamin E and fiber. Wow! What makes Quinoa special is that it is one of only a few plant based foods that is comprised of all pernine essential amino acids, making it a complete protein.
The deep orange color of carrots can be attributed to their beta carotene and fiber content. Carrots are a root vegetable and also act as a good source of antioxidants. They are rich in vitamin A, Vitamin C, Vitamin K, vitamin B8, pantothenic acid, folate, potassium, iron, copper, and manganese.
Red Peppers are likely the healthiest of all the various colored bell peppers due to having the highest amount of Vitamin C. Red bell peppers contain several phytochemicals and carotenoids, and beta-carotene, which help to provide antioxidant and anti-inflammatory benefits. They also contain capsaicin which has additional health benefits.
Sweet potatoes are a much better choice than white potatoes since they are an excellent source of vitamin A. Sweet potatoes also have vitamin C, manganese, copper, pantothenic acid, and vitamin B6 which boost their nutrient value. They are also a good source of potassium, dietary fiber, niacin, vitamin B1, vitamin B2, and phosphorus.
Olives taste great, and also help regulate oxidation of cholesterol, which can help to prevent heart disease. Olives do contain fat which is what helps them taste so good, but it’s the healthy monounsaturated variety, which has been found to help boost levels of the good cholesterol HDL.
Onions may make you cry, but they should be tears of joy as Onions contain phytochemicals and vitamin C which help improve your immune system. Onions share a similar, almost medicinal property to Garlic, as they are known to reduce inflammation and help heal infections.
Green beans are a good source of copper, vitamin B1, chromium, magnesium, calcium, potassium, phosphorus, choline, vitamin A, niacin, protein, omega-3 fatty acids, iron, vitamin B6, and vitamin E. They may not be your favorite vegetable, but they are packed solid of excellent nutrients.
Eggplant makes for a great base to many dishes, and with its dietary fiber, vitamin B1, and copper, it is a good choice for nutrition as well. Eggplant is another natural and tasty food to have on your list of foods for grocery shopping.
Zucchini and Squash
Zucchini contains vitamin A, magnesium, folate, potassium, copper, and phosphorus. The summer squash also has omega-3 fatty acids, zinc, niacin, and protein. It makes a great addition to a healthy meal.
Cucumbers have a wealth of benefits such as keeping you hydrated, flushing out toxins, providing vitamins and minerals, helping with weight loss, and keeping your eyes healthy. Don’t be afraid to load up on cucumbers with your next salad.
Mushrooms are a good source of selenium, an antioxidant mineral, as well as copper, niacin, and potassium. You can also get a good dose of protein and vitamin C from mushrooms. They are best had cooked and added to your favorite healthy dish.
Avocados are a really special food with a ton of omega 3 fatty acids – you know, the good ones! They are a great source of many essential vitamins and minerals such as pantothenic acid, vitamin K, copper, folate, vitamin B6, potassium, vitamin E, and vitamin C. The healthy fats in Avocados my help you absorb even more nutrients from other plant based foods.
Lemons are another anchor food in addition to Garlic and Olive Oil that you just have to have in your refrigerator. Lemons and Lemon juice add delicious zest and refreshment to your dishes and provide tons of vitamins and minerals such as vitamin C, vitamin B6, vitamin A, vitamin E, folate, niacin thiamin, riboflavin, pantothenic acid, copper, calcium, iron, magnesium, potassium, zinc, phosphorus and protein. Easily create your own natural and healthy Lemonade by squeezing a fresh lemon right into a tall glass of spring water.
Bananas can help to combat depression due to their ability to help boost serotonin, the happy hormone in your brain. They have also been rumored to make you smarter, cure hangovers, relieve morning sickness, fight diabetes, osteoporosis, and blindness. Have a banana in the morning for it’s health benefits and to keep you feeling full for a good amount of time.
Cantaloupes are another good source for potassium, as well as B vitamins, vitamin K, magnesium, and fiber. They are a delicious treat on hot summer days, or the perfect addition to a healthy fruit smoothie.
Strawberries are a great source of vitamin C and manganese, both helpful antioxidant elements. You can also get a good dose of dietary fiber, iodine, and folate from Strawberries. Strawberries are another great addition to fruit smoothies along with bananas, cantaloupes, and blueberries.
Speaking of blueberries, they are next up on our list of superfoods. Blueberries are fantastic since they contain a type of flavonoid known as anthocyanins, which are what give foods like blueberries, cranberries, and red cabbage their colorful red, purple and blue hues. These anthocyanins are also the reason why these types of colorful foods are so good for you.
Grapefruit is an excellent source of vitamin C which helps to boost the immune system. Having a strong immune system helps to ward off the common cold, as well as more serious infections. Vitamin C also fights the free radical damage that triggers the inflammatory response, which is one of the main reasons for a large collection of disease in the body. All of the foods on this list in fact are an effort to fight inflammation in the body.
An apple a day keeps the doctor away with important antioxidants, flavanoids, and dietary fiber. These nutrients may help reduce the risk of hypertension, diabetes, and heart disease. In addition, they are quick and convenient making for a great snack at any time of the day.
One of our favorite forms of grapes is that of the liquid variety, as in a great bottle of wine! Graps are another source of those ever important antioxidants known as polyphenols. Grapes help with esophageal, lung, mouth, pharynx, endometrial, pancreatic, prostate and colon health. Enjoy a batch of red or green grapes or a glass of Pino Grigio for your health.
Peaches contain a plethora of minerals such as calcium, potassium, magnesium, iron, manganese, phosphorous, zinc, and copper. In addition to this, they taste great, are low in calories, contain no saturated fat, and are a great source of dietary fiber.
Plums are a delicious fruit you can enjoy at any time and provide the benefit of helping to increase iron absorption in the body. They also have no saturated fats and are full of minerals and vitamins to help boost your energy.
When you think of oranges, you think of vitamin C – and that is exactly why Oranges are so good for you. Eating citrus fruits like oranges, lemons, limes, grapefruits, and tangerines give you that super healthy flavonoid boost which may improve blood flow through coronary arteries, reduce the ability of arteries to form blood clots, and fight the buildup of LDL cholesterol – which is the bad form of cholesterol.
Cherries are super tasty, and have many benefits such as inflammation reduction, melatonin production for sleep, reducing belly fat, and helps with exercise related muscle pain. Add some cherries to your next fruit salad!
Kiwis are really incredible with the level of nutrition density they offer. Kiwis contain five times the vitamin C of an orange in one serving and is rich in vitamin A, K, E and B, potassium, copper, folate, and fiber. They are very refreshing and tasty as well, so there is no excuse not to have more Kiwis in your diet.
Pineapples are another food known to help reduce inflammation. In fact, some oral surgeons advise a diet of fresh pineapple in the week leading up to wisdom tooth removal. This has been known to help reduce the swelling associated with this type of surgery.
One of the healthier options for dips is hummus, a Middle Eastern dip made with chickpeas, olive oil, garlic, lemon juice and tahini, which is a sesame seed paste. It provides you with protein and a number of essential vitamin and minerals, and while it can be high in fat, it is mostly heart-healthy unsaturated fat.
Chickpeas – Garbanzo Beans
Chickpeas also offer specific health benefits, and consuming them regularly boosts your intake of a few key nutrients such as protein, fiber, manganese, and folate.
White – Cannellini Beans
Kidney beans are an excellent source of molybdenum. They are a very good source of folate, dietary fiber, and copper. Kidney beans are a good source of manganese, phosphorus, protein, vitamin B1, iron, potassium, and magnesium.
The black bean’s fiber, potassium, folate, vitamin B6 and phytonutrient content, coupled with its lack of cholesterol, all support heart health. The fiber in black beans helps lower the total amount of cholesterol in the blood and decrease the risk of heart disease.
With just 2.5 grams of fat per 1-cup serving, pinto beans are a low-fat addition to your healthy eating plan. Pinto beans have more far-reaching benefits to your overall health, and adding them to your diet in a variety of creative and tasty ways allows you to take advantage of what they have to offer.
They are a good source of potassium, calcium, zinc, niacin and vitamin K, but are particularly rich in dietary fiber, lean protein, folate and iron. The Centers for Disease Control and Prevention reports that eating plenty of nutrient-dense foods like lentils can lessen your risk of many serious medical problems.
Nuts and Seeds
Almonds are a good source of healthy fats, fiber, protein, magnesium and vitamin E. These nutrients can help to lower blood sugar levels, reduce blood pressure, and lower cholesterol levels – all worthy goals of any healthy hacker. If you’re looking to loose a pound or two, they may also help with weight loss as they can help to ward off hunger.
Peanuts make a great afternoon snack instead of reaching for that bag of Dorritos or Chips. They have nutrients such as niacin, folate, pantothenic acid, thiamin, riboflavin, choline, Vitamin B6, vitamin E, magnesium, phosphorous, potassium, zinc, iron, copper, manganese and selenium. For a small nut, they produce a powerful nutrient punch.
Sunflower seeds are another really healthy option for snacking when between larger meals. They provide a healthy source of essential fatty acids such as linoleic acid, which can help keep LDL cholesterol in check.
Though not as well known as some of the other nuts and seeds, Pine nuts are great tasting and provide many benefits. These include the ability to curb hunger, boost energy, and help with eye health.
Cashews are not quite as nutrient dense as the previously discussed nuts, but they are another healthy option for a nut mix or snack.
Salmon is like the bazooka of health food to keep you sharp and fit. It has vitamin B12, vitamin D, selenium, niacin, protein, phosphorus, and vitamin B6. Last but not least, it is likely the best source of omega-3 fatty acids you can find, which will help keep your brain sharp.
Cooked haddock is not quite as incredible as Salmon, but it is still a healthy choice with low fat content, high protein, and a fair amount of healthy omega-3 fats.
In this healthy list of superfoods, we are mostly avoiding protein of the Red Meat variety – and would rather stick to Plant and Seafood based proteins. Tuna is another good choice for protein in our seafood section. Like Salmon, Tuna has high levels of omega-3 fatty acids, which help to reduce cholesterol in the arteries and blood vessels leading to better heart health.
Herbs and Spices
Garlic is an incredible food since it contains something called Allicin, which acts as a nutritious and even medicinal agent. Entire books have been written about garlic, sometimes referred to as “the stinking rose” due to it’s powerful smell. Garlic is a member of the lily or Allium family, which also includes onions and leeks. Of course those foods are also quite smelly, leading us to believe that the stronger the smell, the better it is for you! Garlic contains a variety of sulfur containing compounds including thiosulfinates, sulfoxides, and dithiins. these compounds are what give Garlic its strong odor, yet they also are responsible for powerful health benefits such as whole body anti inflammation, as well as antiviral and antibacterial properties. So the next time you are invited to a meal by someone who likes to use a lot of Garlic, feat not! In fact, rejoice and get seconds!
Basil is a fantastic spice with essential oils such as eugenol, citronellol, linalool, citral, limonene and terpineol. These compounds are known to have anti-inflammatory and anti-bacterial properties similar to the benefits of garlic. Basil is very low in calories and contains no cholesterol, so use it liberally to add flavor and spice to your next dish.
Cilantro is what gives a good Salsa that characteristic Mexican flavor. It is another great flavor booster that is good for you at the same time thanks to its deep-green leaves that possess good amounts of antioxidants, essential oils, vitamins, and dietary fiber.
Parsley is another tasty treat to spice up your dishes that can add a good dose of Vitamin C, B 12, K and A. Parsley has been shown to be good for the Kidneys and may help keep blood pressure at healthy levels.
Ginger is often served with Raw Tuna and Sushi dishes to add a delicious burst of flavor. It has also been known to help with troubles such as nausea, loss of appetite, motion sickness and pain. Ginger comes in many forms from the root of the plant and can be consumed fresh, powdered, dried as a spice, in oil form or as juice. Ginger ale also tastes pretty good, but that variety of ginger is probably not quite as good of an option.
Turmeric is also known as Curcuma longa, and is a bright yellow in color. The Chinese and Indian cultures have used Turmeric as an anti inflammatory treatment for conditions such as jaundice, menstrual difficulties, bloody urine, hemorrhage, toothache, and flatulence.
Finally we have Rosemary, which is a delicious spice added to many bread recipes. Rosemary has a distinctive and pleasing smell to it, and is native to the Mediterranean region.
Rosemary: Health Benefits, Precautions, Drug Interactions. Rosemary (Rosmarinus officinalis) is a fragrant evergreen herb native to the Mediterranean. It is used as a culinary condiment, but it is also known to help with stimulating the immune system, increasing circulation, improving digestion, and increasing the blood flow to the head and brain, boosting concentration – a critical element for any hacker.
Superfood Diet For Hackers Summary
We covered a huge range of healthy food choices for anyone in this Superfood Diet For Hackers list. Don’t think of these foods as going on a diet per se, but simply a starting point in choosing healthy foods. It is true that we are what we eat, and if you put junk in, you are going to get junk out. Instead, put the very best foods you can find into your system, and get the very best out of yourself everyday.