9 Nutritious Superfoods to Build Muscle & Strength

9 Nutritious Superfoods to Build Muscle & Strength


The heavier weights you lift, the stronger and bigger your muscles grow. Correct?

It is true but not completely right.

Let’s fix it!

As you workout; you lift weights, you do various stressful and strength exercises. These activities slowly lead your muscles to damage.

Your muscles need to be recover. And here, nutrition and proper rest play an important role in recovery and repair of damaged muscles.

In simple words… The more you workout, the more repair you gets and your muscles grows bigger as possible.

That’s why taking a proper diet and rest is as important as hitting hard in the gym.

Sleep is vital to rest your body. It improves growth and mental alertness.

And if you are taking 8-10 hours of sleep you are on right track. You can also read these 69 Better Sleep Tips that improve your Sleep Quality.

Save this post to your fitness board to read later ๐Ÿ™‚


Muscle Building Foods for Women

Nutrition is a worthwhile part of muscle recovery and growth. A balanced intake of nutritious foods will help you recover fast and make you feel more energized throughout the day.

And bodybuilding experts also accept this, they say, “Bodybuilding is 80% nutrition!

But if you are not sure what to eat, then this article is for you.

Where we are focused on vegetarian foods to improve your muscle-building and weight loss efforts.

Here weโ€™ve compiled a list of 9 highly nutritious foods that will help you build muscle and strength fast.

9 Superfoods to Build Muscle & Strength

1. Eggs

Protein: 7g/egg

Eggs are packed with nine types of essential Amino Acids, High-Quality Proteins, right Fats, Riboflavin, Folic Acid and Vitamins like A, E, K, B12.

Additionally, Egg has Choline, a water-soluble Vitamin as an essential nutrient for repairing muscles.

If you are a beginner then eating 2 eggs daily can boost up your muscle building game.

2. Milk

Milk is loaded with almost all sorts of things necessary to muscle and strength build up. It has two types of Proteins, Whey that is about 20% and Casein about 80%.

Milk is one of the best pre-workout drinks like low-fat chocolate milk.

Take a glass of low-fat skimmed milk after the workout. Because Milk is better than any other artificial sports drink.

3. Quinoa

Protein: 14gm/100gm serving

Like eggs and unlike most grains, Quinoa is loaded with all nine essential Amino Acids that your body canโ€™t produce.

Quinoa has more protein per cup than brown rice and Oats.

Quinoa known as American King of Grains is rich in Fiber, Nutrients like Calcium, Potassium, Phosphorus, Magnesium, and Riboflavin, Folic Acid, Beta-Carotene etc.

Include Quinoa in your cooking like Soups, Salads etc.

4. Oats

As you know that Protein is the essential nutrition for building the muscle mass.

Along with Proteins, Carbohydrates and good fats also play an important role in the muscle building Process.

Oats have a perfect combo of these three essentials. Oats also reduce cholesterol, boost energy, prevent heart diseases and diabetes.

A steaming bowl of freshly cooked oatmeal is the perfect way to start off the day.

5. Spinach

Eating the Spinach is the ultimate way to build up the strength and muscle mass. Many studies show that Spinach boosts up the conversion of Protein into muscle mass process.

Spinach is low in fat and cholesterol, and High in Niacin and Zinc.

These green leaves are packed with protein, fiber, vitamins A, C, E and K, thiamin, vitamin B6, folate, calcium, iron, magnesium, phosphorus, potassium, copper, and manganese.

A study conducted by Rutgers University says, “eating two pounds of spinach per day may increase muscle growth by up to 20 percent.”

Read More: 10 Foods That Give You Energy Fast When You’re Super Tired

6. Sweet Potato

Sweet Potatoes are one of the best Superfoods to build muscle and strength.

As the nutrition part, It is pretty similar to the oats which you can intake to increase the consumption of carbs.

Sweet Potatoes are loaded with many nutrients and Vitamins such as B6, C, E, D, and Iron, Copper, Magnesium, Quercetin. Eat them roasted or Grilled.

Read More: Losing Hair? Eat These 10 Foods for Hair Loss Recovery

7. Broccoli

Broccoli is one of the best food in all cruciferous vegetables that promote building the muscle mass and boosts the energy levels.

This green vegetable has a high amount of phytochemicals and anti-estrogenic indoles that fight the Cancer.

Additionally, Broccoli is low in calorie and high in soluble fibers.

8. Flaxseeds

Flaxseeds are one of the best plant-based sources of fibers, proteins, and healthy Omega-3 essential fatty acids as well.

The best way to intake the flaxseeds is to use it in powder form. You can use flaxseed’s powder in your Cereals, Soups, Salads, Smoothies etc.

Or you can intake this before heading towards the bed. Just add 1 tbsp flaxseed powder in the yogurt or milk.

Read More: Cleanse Liver: 10 Foods Good for Liver Repair and Detox

9. Almonds

Almonds are also considered good for a bodybuilding diet due to high Protein and Fiber content inside. This dry fruit is also packed with many antioxidants that help your body to fight free radicals.

Eating almonds lower the risk of high cholesterol and heart diseases. Eat one ounce or 28gms of almonds daily, soaked or roasted.

We prefer vegetarian foods. But if you are non-vegetarian then you have many other options available, you can include in your diet.

No matter what you are(vegetarian or non-vegetarian), Water is essential for you. So try to drink plenty of water throughout the day and take good sleep.

Keep Smiling and be Happy. ๐Ÿ™‚


9 Foods to Eat for Muscle Building. Grow Muscles via thenaturalside.com #musclebuilding #growmuscles #healthyeating

9 Metabolism Boosting Foods for Weight Loss

9 Metabolism Boosting Foods for Weight Loss


It’s hard to lose weight with a slow metabolism. Speed Up Metabolism with these 9 Metabolism Boosting Foods for Weight Loss, Known as powerful Metabolism Boosters.

A girl who eats Junk Food, doesn’t gain a single pound and Someone who avoid those junks, Even then gets the bulky fat on belly? Why is this unfair?

Actually, this is not unfair, this is all about your Body Metabolism.

Body Metabolism is the group of chemical reactions, take place in the body cells to convert the food you eat, into the Energy.

Do you know about calories?

Whenever you eat something, it converts into Calories, that is Energy coming through a system called the Metabolism.

And if you are not able to burn these calories then this extra energy stored as the fat in your body.

Confusing? Doesn’t it?

Ok, let’s clear it.

Remember this, Boosting or Speed Up Metabolism means how fast your body burns the excess Energy or Calories.

In the simple words, If your Metabolism is low, then you can’t burn the excess energy as fast as someone with high Metabolism can do.

And this Excess Energy which is not burned, take place as the Excess Body Fat.

So what to do?

Simple… Speed Up Metabolism!

A high body Metabolism can help you burn calories fast while losing the weight easily and more effectively.

Fortunately, there are several Metabolism Boosting Foods for Weight Loss good to eat for speed up Metabolism fast.

We’ve compiled a list of best 9 Metabolism Boosting Foods, you can eat as natural Metabolism Boosters.

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It's hard to lose weight with a slow metabolism. Speed Up Metabolism with these 9 Metabolism Boosting Foods for Weight Loss, Known as Powerful Metabolism Boosters. via thenaturalside.com #weightloss #fatloss #fitness #healthyeating #superfoods

9 Metabolism Boosting Foods for Weight Loss

1. Green Tea

Green Tea is a powerful Metabolism Booster. It is packed with many antioxidants. Epigallocatechin-3-gallate, a nutrient that is responsible for boost up the Fat Metabolism.

Take a cup of Tea 2 times in a day, one with your breakfast and another with light snakes at the 4pm tea break.

2. Egg Yolk

Egg Yolk is also lineup on top as an effective metabolism Booster, it has essential fatty acids, Vitamins, and Choline. It also increases the levels of good Cholesterol, so You can consume it without any weight gain issues.

Take 1 or 2 eggs per day, Breakfast is probably a good way.


3. Garlic | Metabolism Booster

Garlic cannot be forgotten, whenever there are mentions of Digestion and Food Processing in the body. It is a good source for reducing the Inflammation thanks to its intelligent Anti-Inflammatory Properties.

You should add it to your daily eating plan.

4. Yogurt

Yogurt is known as one of the best metabolism boosting food for weight loss. It is packed with good bacterias that help in digestion. A cup daily consumption of Yogurt can provide you a great result by improving Basel Metabolic Rate(BMR).

There are endless possibilities as various recipes for consuming Yogurt daily.

Read More:-  Reduce Hair Problems with this Home Remedy in 7 Days

5. Almonds

Almonds are rich in calories and essential Omega-3 fatty acids that speed up metabolism rate by fighting against leptin, a hormone that decreases the metabolism rate.

Moreover, nuts are high in Vitamins and Proteins, that’s why You should take nuts in breakfast.

Soak 4-6 Almonds before sleep, and take them to breakfast in the morning.

6. Broccoli

Broccoli is high in antioxidants, Calcium and Vitamin C. The antioxidants present in Broccoli reduce the oxidative stress levels.

This green cruciferous vegetable is one of the good sources that helps to flush out the toxins from the body. Broccoli is best for grilling, in soups, Salads etc.

Adding 1 cup of broccoli to your diet daily, provide you improved Metabolism in the result.

Read More:- You Just Need These 7 Ingredients to Make Your Own DIY Beauty Products

7. Citrus Fruit

Citrus fruits are well-known metabolism boosters, with the richness of Vitamin C. Lemon and Grapefruit both are good to speed up metabolism.

Whether Lemons help in detoxifying and cleansing of the liver, Grapefruits are loaded with Naringenin, has antioxidant properties which are good to Boost Metabolism.

Make a habit of drinking Liquid Lemon Recipes such Lemonade, Lemon Tea etc. daily.

8. Speed Up Metabolism with Apples

Apples are one of the healthiest fruit in the world, it always shows its presence in the Health-related cases.

These reds are low in calories, high in fibers, and an excellent source of fat-soluble Vitamins and phytochemicals.

A study found that Women eating three small apples daily lost more weight than Women who did not.

You should take Apples in your daily Meal, particularly Green Apples.

Read More:- 7 amazing Superfoods to Boost Energy

9. Ginger

Ginger is the miraculous ingredient that aids in improving the Metabolism System. It shows the thermogenic properties, means whenever you intake this kitchen remedy, feels slightly increase in body temperature.

In the result, improved metabolic rate because you burn calories by losing energy in raising of body temperature.

There are many ways to lose weight. And sticking around a healthy eating plan is the essential part to lose weight.

For making weight loss easy for everyone, Monica May has introduced the Healthy Diet Program to Lose Weight, where she reveals every single detail of how she gets her dream body. And now she is more confident and happier than ever.


It's hard to lose weight with a slow metabolism. Speed Up Metabolism with these 9 Metabolism Boosting Foods for Weight Loss, Known as Powerful Metabolism Boosters.

Check Out Top 5 Most Expensive Spices in the World

Check Out Top 5 Most Expensive Spices in the World


Do you know which are the most expensive Spices in the world? At the end of this post, you will find out the top 5 Most Expensive Spices in the World.

But before we go, you should know a bit about spices.

Spices are native from South Asian countries like India, SriLanka, Nepal etc.

And if you are an Indian food fan? You might know, what makes Indian food so much tasty.

Indian cuisines are totally incomplete in the absence of these magical ingredients.

Spices can be the seed, fruit, root, bark, or any other plant substances. They are low in calories and have no side effects.

Basically, Spices used as a flavoring agent but they are more than just a cooking ingredient. Spices are also weighed for their medicinal, beauty, and traditional benefits.

And as far as health matters, spices show innumerable benefits. They detoxify your skin and body, improves the digestion, regulate metabolism, fighting infections and many others.

Here are our list of top 5 most expensive spices in the world.

Top 5 Most Expensive Spices in the World

1. Saffron

Price– $1600-5000/ pound

Yes, the Saffron is the most expensive spice in the World. And not any other spice can dare to compete with its price.

India is the largest manufacturer of saffron in the World. But what makes saffron most expensive?

Two simple and straight facts to understand here.

First and very understandable, not every environment suits for the cultivation of saffron.

Second, a pound of this expensive threads obtains from one acre that’s about 80000 flowers.

You can easily find saffron in many Indian sweet cuisines to enhance the taste and color. Saffron is also widely used in the beauty and healthcare products.

In health terms, saffron also lowers the blood pressure, prevents heart diseases, respiratory and skin problems.

80000 flowers are needed to obtain a pound of Saffron threads.Click To Tweet

2. Vanilla

Price– $50-200 / pound

In the Spanish, the word Vanilla means “a little pod”. Vanilla comes from the flat-leaved vanilla plant. It harvests in Central America, Madagascar, and Mexico.

This expensive element is a very familiar ingredient for the Kitchen lovers. And a bakery shop might be incomplete in the absence of vanilla. Although there is an artificial option available in the market, still original vanilla remains on its standard.

Vanilla is widely famous for its use in flavoring in ice creams, sweets, and other desserts.

Vanilla is the world's second most expensive spice.Click To Tweet

3. Cardamom

Price– $30/ pound

Cardamom is a pod-shaped spice, retains the small black seeds inside which grows on Elettaria & Amomum plants. This spice is commercially harvested in India and Guatemala.

Cardamom is a plant of aroma and flavor. Basically, grows in two different qualities, Green and Brown. Green Cardamom is widely used as a flavoring in traditional Indian sweets, tea, desserts, and candies.

Cardamom has several health benefits too. Cardamom is considered to be highly beneficial for Asthma, Appetite, Hypertension, Alleviates Digestive Issues etc.

Cardamom is one of the oldest spices in the world.Click To Tweet

Read More: Eat Cardamom for these 9 outstanding benefits

4. Clove

Price– $10/pound

Clove is a spicey ingredient which is native to Indonesia, Sri Lanka, Pakistan, Zanzibar, Madagascar, India. Clove has a strong aroma and flavor. its essence is one of the most important elements to make many types of perfumes.

But clove is not only spicy in taste, It also shows the spiciness against the health diseases. Clove prevents anxiety, stress, removes blemishes, scars, and provide instant relief from nausea and vomiting.

Cloves essential oil is used as a painkiller for dental emergencies.Click To Tweet

5. Cinnamon

Price– $6/pound

Cinnamon is an extremely aromatic spice which sized around 1-4 inch. It has a sweet and savory taste.

Cinnamon comes from the inner bark of Cinnamomum tree which is native to Sri Lanka, India, Indonesia and their neighbor countries. Cinnamon is widely used to flavor in chocolates, desserts, spicy candies, coffee, tea, hot cocoa, Pickles, liqueurs etc.

Besides being rich in taste and flavor, it’s health benefits cannot be underestimated. Cinnamon fights many diseases diabetes, heart diseases, Inflammatory, cancer etc.

Cinnamon oil will prevent bugs from feasting on youClick To Tweet