#7 Powerfood: Lean Meats/Poultry/Fish

Lean steak, chicken, and fish are good for building muscle and improving the immune system.

These foods include protein, iron, zinc, creatine (beef), omega-3 fatty acids (fish), vitamin B6 (chicken and fish), B12, phosphorous, and potassium, which help fight against obesity, mood disorders, memory loss, and heart disease.

Some sidekicks include: shellfish, canadian bacon, and lean pork loin. Avoid imposters like: sausage, bacon, cured meats, ham, fatty cuts of steak like T-bone and rib eye.

Protein should be the base of any diet plan since it is a muscle-building nutrient. Turkey breast is one of the leanest meats available and it contains nearly one-third of the daily requirement of niacin and vitamin B6. Dark meats contain zinc and iron. Note: avoid self-basting turkeys because they are injected with fat.

Beef is the top food source for creatine, which your body uses when you life weights. However, beef contains saturated fats, so look for rounds or loins which are extra-lean. Sirloins and New York strips are less fatty than prime ribs and T-bones.

If you need to avoid saturated fats, include more tuna and salmon in your diet. The omega-3 fatty acids help lower the leptin hormone in your body, which is associated with storing calories as fat. A research study done at the University of Wisconson found that misc with lower leptin levels had faster metabolisms. A Mayo Clinic study of two African tribes found that leptin levels were nearly five times lower in the tribe that ate fish frequently, than the tribe that primarily ate vegetables.

Researchers in Stockholm found that men who had no fish in their diet had a higher risk (three times) of prostate cancer than those who ate it regularly.

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