Superfoods are foods that pack a nutritional punch! Important in everyday life, Superfoods are even more useful on the trail where your body needs extra nutrients to keep it strong after stressful days of hiking, climbing or paddling. What makes these foods so "Super?" They are loaded with the "Big Three" promoters for optimal health – Antioxidants, Nutrients and Fiber. We’ve put together a list of some of our favorite Backpacking Superfoods to help you in selecting foods that will help you make the most of your time in the outdoors.
Almonds
Snack on a handfull of almonds while hiking or sauté them in a little olive oil to dress up a bowl of couscous. However you choose to eat them, these meaty nuts will help to repair tired muscles, rebuild your calcium stores and give your body an instant protein boost. Almonds pack six grams of protein per ounce and three grams of fiber which will help to control blood sugar. Rich in heart-healthy fats, they also boast muscle-relaxing magnesium, bone-building calcium and immune-boosting vitamin E. Who knew such a small nut could pack such a healthy kick?
Berries, in general, are packed with antioxidants which act as anti-inflammatories to help sooth sore muscles – but Blueberries are tops because they also help keep you mentally sharp; are high in Potassium and Vitamin C. Snack on any variety of dried berries (Goji Berries, Blueberries, Blackberries, Boysenberries, Cranberries, Currants, Elderberries and Raspberries) while you are setting up camp and reap the most benefits – because the enzymes that transfer glucose to tired muscles are most effective 30 minutes after a tough workout.
Brimming with antioxidants, Dark Chocolate is a sweet way to get a burst of fast acting energy – so nibble on some Dark Chocolate about an hour before a steep climb or taking on a set of swift rapids. As a bonus . . . Dark Chocolate’s micronutrients help to lower blood pressure, increase blood flow and promote heart health.
Flaxseed
The Omega-3 Fatty Acids found in Ground Flaxseed helps prevent cell damage that goes hand-in-hand with strenuous exercise. Flaxseed also helps to lower cholesterol and is known to contain phytoestrogens that may play a role in lowering cancer risk.
Leafy Green Vegetables
Spinach, Kale, Leaf Lettuce, Cabbage, Chard and other vegetables considered "Greens" (Broccoli and Cauliflower too) are packed with Vitamins A, B and C. Like Milk, they also boast calcium, which is key to building strong bones and quercetin, a compound that helps sooth inflammation in sore muscles. As a bonus - Beta Carotene, Iron, Magnesium and Potassium are also present!
Kidney Beans (and Beans in general) are considered to "the perfect food." Why? They are incredibly high in Fiber; are comparable to meat when it comes to Calories without the added fat; slow to digest - meaning you will feel full longer; and contain powerful Antioxidants - a class of Phytochemicals that help to protect cells from damage. In fact, three types of beans rank in the Top Four in antioxidant capacity: Kidney Beans, Red Beans, Pinto Beans. Three others rank in the Top 40: Black Beans, Navy Beans, Black-Eyed Peas. Eat More Beans!
Everyone knows by now that Calcium should be consumed, in some form, every day because it helps the body build strong bones. But you might not know that it’s equally important to bones that need to recover from the stresses of hiking or climbing all day. Milk and products made with Milk (like Cheese, Sour Cream, Butter, Yogurt) are also good sources of Protein, Zinc and Vitamin B which all work together to keep you going strong.
Olive Oil is loaded with Good Fats and Antioxidants that contribute to long-lasting energy. Olive Oil also has properties that act as an anti-imflammatory - which makes it great for aching muscles and joints.
Red Beans (and Beans in general) are considered to "the perfect food." Why? They are incredibly high in Fiber; are comparable to meat when it comes to Calories without the added fat; slow to digest - meaning you will feel full longer; and contain powerful Antioxidants - a class of Phytochemicals that help to protect cells from damage. In fact, three types of beans rank in the Top Four in antioxidant capacity: Red Beans, Kidney Beans, Pinto Beans. Three others rank in the Top 40: Black Beans, Navy Beans, Black-Eyed Peas. Eat More Beans!
Tomatoes - any way you serve them - fresh, cooked, powdered or dried - take the crown in the SuperFood category! They are packed with Beta-Carotene that helps maintain healthy skin and tissue; Antioxidant Flavonoids & Vitamin E which contributes to a healthy heart; are a good source of Potasium & Vitamin C; and are the richest source of Lycopene - which prevents cell damage. Cooking Tomatoes with Olive Oil improves their potency. Do yourself a favor and Include a Tomato Product on every hike!
Packed with beneficial Omega-3s and powerful Antioxidants, Walnuts work to repair tired muscles after a long day of hiking, paddling or climbing. They have great cholesterol lowering properties that will help add years to your ability to adventure in the outdoors. Easy to work into your day as a trail snack or add-on to a bowl of oatmeal - there's just no excuse for trekking walnut-free!
Whole-Grain Oats
Have you ever noticed that you stay full for hours after eating a hearty breakfast of whole-grain pancakes? Slow-burning complex carbs and a high protein content (6 grams per cooked cup) help you keep going long after the last plate has been washed. Plus, these oats contain beta-glucan, a fiber that boosts the immune system and lowers cholesterol!
Who knew that Inflamed, sore muscles could be soothed by eating Salmon - because it is high in muscle-repairing Protein and Omega-3 Fatty Acids. Fresh, vacuum-sealed,and jerkified all do the trick – so Salmon up!
