If you’re trying to shed some pounds, introducing superfoods into your diet can significantly help your chances. Not only are these foods nutritional powerhouses, but they also contribute to strengthening bones, boost your immune system, keep your mind clear and focused, and improve your digestive system.
Read on to find out more about the top 8 superfoods for weight loss and how to add them to your diet.
Blueberries
Everyone loves blueberries. Thankfully they’re one of the most nutrient-dense foods that are good for you. Blueberries contain a high level of antioxidants as well as resveratrol, lutein, Gallic acid, zeaxanthin, manganese, vitamins C and K, and fiber.
- Health benefits: Because they have high water and fiber content, blueberries keep you feeling full longer, which means they make a great snack between meals. Gallic acid is known as a neuroprotective agent, which means it supports and protects the neurons of the central nervous system from damage[1].
- How to add them: Eat them as is, combine them with oatmeal in the morning for a healthy breakfast, sprinkle on your salad for lunch, and blend them with juice or milk for a nutrient-packed smoothie.
Black beans
The black bean is commonly used in Latin American, Cajun, and Creole cuisines. Relative to other beans black beans contain more nutrients and fewer carbohydrates. Black beans are packed with protein and don’t contain the high levels of saturated fat found in protein sources like red meat. They are also a good source of vitamin B1, folate, manganese, copper, magnesium, iron, and fiber.
- Health benefits: Black beans are a welcome addition to weight-loss meal plans because they will keep you feeling fuller longer. They can contribute to bone health with the nutrients they contain such as magnesium[2].
- How to add them: Beans usually come in dry form or pre-cooked cans. We recommend utilizing the dried beans as they do not sit in a bath of preservatives and hormone system disruptors like bisphenol-A (BPA) that are added to tin can liners. Once cooked you can add them to an omelet for a protein-packed breakfast, or mix them with other legumes and fresh herbs for a tasty soup.
Oats
Oats can be eaten for more than just breakfast. This hardy, fibrous, and filling grain comes in either steel-cut or rolled form. The oats that you see in instant oatmeal are rolled flat, hence rolled oats. Steel cut oats are produced when the oat is cut into smaller pieces. These pieces are thicker than rolled oats and therefore take longer to cook. No matter what form of oats you choose both contain selenium, iron, magnesium, zinc, phosphorus, and thiamin.
- Health benefits: They may aid weight loss when you use them to replace high-calorie foods. Because they have been shown to lower levels of bad cholesterol, oats may also help reduce the risk of coronary heart disease[3].
- How to add them: Oats make a great breakfast food. To keep them as low-calorie as possible, make them with water or skimmed milk. Oatmeal is a great canvas for adding other flavors, too. Add natural sweeteners, such as honey, or fresh fruit, like blueberries or raisins.
Avocado
The form of avocado most people are familiar with is guacamole. However, there is much more you can do with this tasty fruit. Not only that, avocados are a good source of vitamin K, B2 and B5, folate, copper, potassium, oleic acid, and fiber.
- Health benefits: Oleic acid is a free fatty acid, which research has determined makes you feel fuller longer and also may help suppress feelings of hunger[4]. Avocado’s other health benefits include supporting cardiovascular, skin, and eye health[5].
- How to add them: Substitute mayonnaise with it to get a load of healthy polyunsaturated fats. Sprinkle with lemon juice and a little paprika for a filling snack, add to salads, or spread on whole grain toast for a healthy topping.
Salmon
Just one serving of salmon contains a complete daily dose of vitamin D. Because it’s rich in monounsaturated fatty acids (MUFAs), it is another good source of lean protein that will fill you up without adding fat to your diet. Other nutrients include vitamins D, B3, B6, B12, selenium, phosphorus, and omega-3 fatty acids.
- Health Benefits: Substituting saturated fat with MUFAs can help with your weight loss plan. Eating salmon also contributes to heart health by lowering levels of bad cholesterol[6].
- How to add it: Add thinly chopped salmon to an omelet, grill a salmon steak and serve with steamed asparagus, and add baked salmon to your favorite low-calorie soup.
Green Tea
After water, tea is the most widely consumed beverage in the world. Green tea has abundant nutrients including vitamins B, C and E, polyphenol catechins, theanine, and flavonoids.
- Health Benefits: The health benefits of green tea are numerous. Studies show that it may help reduce the risk of many diseases such as cancer[7], heart disease[8], and liver disease[9]. It may also support weight loss due to its ability to help metabolize fat[10].
- How to add it: You can get really creative with green tea. As well as drinking it, you can add it to soups and stews as part of a healthy stock, or to red vinegar and herbs to make a light, flavorful salad dressing.
Almonds
Almonds are one of the best natural regulators of cholesterol. They contain the same flavonoids as green tea and broccoli. This tasty nut is also high in protein and fiber as well as vitamins A and C, potassium, L-arginine, and iron.
- Health benefits: Because of their high content of L-arginine, almonds may help you burn more carbs and fat during a workout[11]. Almonds also support cardiovascular health[12] and diabetes symptom management[13].
- How to add them: Add slivered almonds to brown rice as a side dish, crush them to top a fat-free Greek yogurt, or chop almonds and mix them into to a grilled chicken salad.
Grapefruit
Grapefruits offer a powerful combination of vitamin C, choline, lycopene, potassium, and fiber. The grapefruit diet dates back to the 1930s and is based on the notion that the fruit contains enzymes that will help burn off fat from other foods.
- Health benefits: When it comes to weight loss, a half grapefruit or a glass of grapefruit juice before a meal can help fill you up, so you eat less. Fresh grapefruit may also help to balance your blood glucose levels[14].
- How to add them: A half grapefruit with a slice of whole grain toast is great for breakfast. You can also add grapefruit to smoothies for a tart kick, and drink grapefruit juice any time (but be mindful of its natural sugar content).
Superfoods can give your diet a nutritional boost and add flavor and variety to your meals. They are powerful sources of essential vitamins, minerals, fiber and other beneficial nutrients. They strengthen and support your immune system and also support the health functions of your digestive and nervous systems. No matter what your age, you should be adding superfoods to your diet, while avoiding others. Be adventurous and indulge your palate while reaping the physical benefits.
Next article → find out how DrFormulas™ Alean Weight Loss with Forskolin Fat Burner can enhance the beneficial effects of your superfood diet and help you maintain the healthy weight you desire.
[1] https://www.ncbi.nlm.nih.gov/pubmed/28582855
[2] https://www.ncbi.nlm.nih.gov/pubmed/28488512
[3] https://www.hsph.harvard.edu/nutritionsource/whole-grains/
[4] http://www.sciencedirect.com/science/article/pii/S0016508507012930
[5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3664913/
[6] http://ajcn.nutrition.org/content/77/5/1146.full.pdf+html">
[7] http://onlinelibrary.wiley.com/doi/10.1002/biof.5520130109/full
[8] http://www.bmj.com/content/310/6981/693
[9] http://jn.nutrition.org/content/138/9/1677.short
[10] http://ajcn.nutrition.org/content/70/6/1040.long/-
[11] https://jissn.biomedcentral.com/articles/10.1186/1550-2783-11-18
[12] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257681/
[13] http://www.diabetes.co.uk/news/2011/Sep/more-proof-of-the-benefits-of-almonds-for-diabetes-control-92233708.html
[14] https://www.ncbi.nlm.nih.gov/pubmed/16579728
About the Author:
Dr. Bryan Do, D.O. is an osteopathic physician whose research interests include gastroenterology, immunology, and dermatology. He is particularly interested in the role of probiotics in the gut-brain-skin axis and has written many articles on the topic. He graduated from University of California, Los Angeles (UCLA) before graduating from Marian University College of Osteopathic Medicine in Indianapolis, Indiana and becoming a Doctor of Osteopathic Medicine. Osteopathic physicians are taught to take a holistic approach to medicine and to consider mind, body, and spirit when treating a patient. Osteopathic physicians receive training in Osteopathic Manipulative Medicine (OMM) in addition to the standard rigorous medical school curriculum. Both physicians with a Doctor of Osteopathic Medicine (D.O.) degree as well as a Doctor of Medicine (M.D.) can practice medicine.