Tennis feeding. To play well you need to feed yourself better

Super nutritious delights that will accompany you on your journey on the way to tennis.

1. Apples. Apples are rich in antioxidants and fiber, ideal for filling a hole and for snacking.

2. Blueberries. They are rich in potassium, vitamin C, and antioxidants that can reduce the risk of heart disease, cancer, and inflammation.

3. Apricots. Rich in fiber, iron and copper. Apricots help the stomach against indigestion and help against some skin diseases.

4. Artichokes. Low in calories, it is naturally rich in fiber, vitamins C and K, folic acid, magnesium and potassium. Also eat the leaves and not just the heart!

5. Olive oil. olive oil has been shown to improve heart health due to its high monounsaturated fat content. Olive oil is also an anti-inflammatory, anti-oxidant and anti-microbial

6. Beets. loaded with fiber, potassium and folic acid, and are free of saturated fat and cholesterol. Researchers believe that the red pigment in beets - betacyanin - may protect cells against cancer.

7. Cabbage. Just one serving of kale contains 15% of your fiber per day, with vitamins A, C and K.

8. Tomatoes. Tomatoes are rich in antioxidants and can reduce the risk of heart disease and osteoporosis, as well as minimize UV damage.

9. Bananas. At just 110 calories per serving, bananas are a great way to get potassium and vitamin B-6.

10. Carrots. Carrots are rich in beta-carotene, which can improve eyesight and slow aging cell growth.

11. Dark chocolate, rich in compound flavanols, which are a type of antioxidant that reduces inflammation, lowers blood sugar, and improves both positive and negative cholesterol levels. 

12. Beans. Beans are a low cost high impact food that are high in protein and fiber and low in fat.

13. Mangos. Nicknamed the "King of Fruit," eating mangoes can improve eyesight, skin, memory, digestion, and sexual desire.

14. Sardines. They may not sound tempting, but sardines can help prevent cancer, improve bone health, and act as an anti-inflammatory.

15. Mushrooms. Mushrooms can help us be healthier, fitter, happier, and live longer. So go make friends with your favorite mushrooms!

16. Pomegranates. A symbol of fertility and health, pomegranate is an anti-inflammatory anti-oxidant and can also help eliminate fat.

17. Avocado. Avocados are packed with over 25 essential nutrients: vitamins A, B, C, E, and K, as well as lots of fiber, protein, and healthy fats.

18. Coffee. Benefits of coffee include reduced risk of heart disease, dementia and skin cancer. It has also been shown to reduce the symptoms of Parkinson's disease.

19. Oranges. Eating oranges can help with arthritis, prevent kidney stones, and with ample amounts of calcium, it contributes to bone and tooth health.

20. Broccoli. Mustard oils found in broccoli have been shown to fight the most malignant cancer stem cells. It is also rich in fiber and phytonutrients.

21. Honey. Honey's antibacterial properties help guard against bacterial viruses such as E. coli and salmonella.

22. Oats are extremely high in insoluble fiber, and are a good source of complex low-glycemic carbohydrates.

23. Kale. Kale is packed with vitamins A, C and K, not to mention fiber and calcium.

24. Brussels sprouts. These little veggies can improve your digestion, lower cholesterol, and protect your DNA.

25. Figs. In just half a glass of dried figs there are 7.3 g of soluble and insoluble fiber. This makes super figs perfect for slowing digestion and feeling fuller for longer.

26. Bok Choy. This extremely nutritious cruciferous vegetable provides an abundance of calcium and potassium, along with carotenoids (such as beta-carotene), which can improve eye health.

nuts - superfood

27. Pumpkin. More than a Halloween decoration, pumpkins are a low calorie food, with lots of vitamin A and fiber.

28. Oysters. Oysters are a low density, high energy food and a good source of lean protein.

29. Brown rice. This high-fiber food has a lower glycemic index than white rice, so it will keep you full longer without causing a dramatic rise in blood sugar levels.

30. Edamame. These beans have all nine amino acids, as well as plenty of vitamins and minerals that improve immune health and battle disease.

31. Salmon. Salmon is rich in omega-3 fatty acids as well as protein, selenium and vitamin D, making this superfood a must have if you're interested in protecting your heart health and improving your metabolism.

32. Spinach. Spinach is densely packed with nutrients, and although one cup can hold all of your daily dose of vitamins K and A, its only about 40 calories! Spinach can also be paired with most of the foods on this list in order to truly reach maximum nutrient intake.

33. Garlic. From cancer prevention to immune-boosting heart health, one can thank allicin (the active ingredient in garlic) for these benefits.

34. Tea. Tea has less caffeine than coffee but still performs as an agent against cancer, heart disease and clogged arteries.

35. Ginger. Ginger has long been used to treat ailments of all kinds, from minor stomach pains to arthritis, and even migraines.

36. Turkey. Your favorite Thanksgiving dish is a low-fat source of protein with vitamins B3 and B6, as well as selenium, which promotes thyroid health.

37. Nuts. Walnuts are a great source of omega-3 fatty acids, and are loaded with monounsaturated fats, which can improve your heart health.