Six Essential Foods in your Nutrition


Almonds stand out for their high calcium content, necessary in your body for strong bones, for their content of vegetable fatty acids and a large amount of potassium, essential for the transmission of nerve impulses.

Almonds are rich in fiber, protein, vitamins B and E, healthy fats, iron, calcium, and phosphorus, among many others. They will help us obtain an extra supply of energy to face the most intense days of training. They are ideal for snacking between meals.


Salmon is a very complete food, rich in omega 3 fatty acids that provide the necessary calories that give the body energy. Energy necessary for the most complete training days. It is a great source of protein of high biological value and helps us gain muscle mass, ideal to consume at night, since fatty acids play a fundamental role in regulating the hormonal system.


Considered one of the most nutritious foods on the planet. The egg enriches physical and mental health by providing vitamins, minerals and proteins, as well as essential amino acids for the proper functioning of our metabolism. The egg is clearly the best food for a fitness breakfast before starting a long day of training in the gym.


Energy, fiber, protein, fats and carbohydrates, a very complete cereal that provides us with a large number of benefits, including a large contribution of unsaturated fatty acids, and a good handful of energy and fiber. Among its virtues, its satiating power, its help to control diabetes and reduce cholesterol stand out. Oats help repair and build muscle fibers naturally.


Kiwi is undoubtedly the king of vitamin C, the fruit that has more vitamin C than oranges, it helps us obtain more energy for training days, it is rich in mineral salts, especially potassium, almost as much as the banana. Kiwi prevents fluid retention and prevents muscle contraction. Its large water fountain will help you stay hydrated. In addition, it contains dietary fiber that helps intestinal transit and strengthens our immune system, provides vitality and reduces fatigue and tiredness.


Avocado is an extraordinary food with more followers every day. It turns out to be a food with a high content of monounsaturated fats, like those found in olive oil. It also stands out for its vitamin E that protects the cell membrane and its nucleus. It is a recommended food for athletes as it provides energy and healthy fats to face the most intense exercises in the gym.

Food caloric table

We leave you here a caloric table so that you can consult the specifications of these foods.  Keep in mind that the calories are indicative, since they can vary according to the size and method of preparation of each food.

CALORIC TABLE  kcal per 100g
Almonds 579 calories
Salmon 137 calories
Egg 155 calories
Oatmeal 389 calories
Kiwi 51 calories
Avocado 160 calories



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