The Term”Superfood” has been on a steady rise in popularity those past few years. It makes us all wonder; what exactly makes a food a “Superfood?”
After much needed research, we can easily define a superfood as a food that contains more nutrients than normal. Most f the time, these superfoods contain have other, essential ingredients that contain some really healthy benefits like antioxidants.
Basically, Superfoods are just like Superheroes; They Fight and solve a lot of problems! So, if you’re not losing as much weight as you want, turn to these 10 Superfoods. The fat burning Phyto-Chemicals present in these foods assist greatly in the weight loss journey without putting your health at risk, actually, they’re pretty fantastic for your health on the long run. Since it can get pretty confusing while shopping for superfoods, here’s a little bit of a guide on the top 8 superfoods that will help you in your weight loss journey!
Blueberries have a sweet yet citric taste which makes them pretty unique and bursting with flavor. Blueberries contain something called catechins, which is a type of antioxidant. Antioxidants protect your cells against the effects of free radicals — molecules produced when your body breaks down food. They help in preventing diseases like Cancer and Heart Diseases. Also, several studies conducted showed that an increase of catechins are linked to lower levels of obesity and belly fat. The good thing about this small fruit is that it can be eaten in a variety of ways. If fresh blueberries are not available, choose the quick-frozen variety.
Steel-cut and rolled varieties of oats have up to 5 grams of fiber per serving, making them the most filling choice. (Instant oats contain 3 to 4 grams per serving and as a complex carb, they can help with weight loss). They also happen to contain very high levels of antioxidants. Specifically, it contains polyphenols, which are plant-based compounds that are rich in avenanthramides. Avenanthramides are a type of antioxidant that exists almost exclusively in oats. It can benefit people by increasing the production of nitric acid, which can lower blood pressure, improving blood flow and reducing inflammation and itching
This popular fatty fish is loaded with nutrients and may reduce risk factors for several diseases. It's also tasty, versatile and widely available. Not only do fish fats keep your heart healthy, but they can help you lose weight, too. Omega-3 fatty acids help you build muscle to your best potential. And the more muscle you have, the more calories your body burns. It’s also an excellent source of Vitamin B; among them is Vitamin B1, B2. B9 and B12. These vitamins are involved in several important processes in your body, including turning the food you eat into energy, creating and repairing DNA and reducing the inflammation that can lead to heart disease. It also contains the antioxidant “Astaxanthin” which is a compound linked to several powerful health effects.
Avocado's fat (7 grams per 1/4 of the fruit) is what makes it a top weight-loss food, since that heart-healthy monounsaturated fat increases satiety. Also, thanks to its creamy nature, it feels super indulgent. (But avocados do contain a lot of calories—322 per whole fruit—so, as always, portion control is essential.) Avocados are a great source of vitamins C, E, K, and B-6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. They also provide lutein, beta-carotene, and omega-3 fatty acids. Avocados are full of healthy, beneficial fats that help to keep you full and satiated.
Quinoa is one of the most protein-rich foods we can eat; It is a complete protein containing all nine essential amino acids. Curbing hunger gets much easier when you add this seed to your plate. It contains both fiber (3 grams per 1/2 cup) and protein (4 grams per 1/2 cup), a stellar nutrient combo that can keep your stomach happy for hours.
It seems like kale's buzz will never die down, and for good reason: One raw chopped cup contains 33 calories, 2 grams of protein, 1 gram of fiber, and a hearty helping of iron and calcium. Kale is high in fiber and water. Both of these help prevent constipation and promote regularity and a healthy digestive tract. It also contains B vitamins, and vitamin C, which promotes iron absorption. These are essential for the release of energy from food. Mix raw chopped kale into cooked black beans. Or slice kale into thin strips, sauté it with vegetable broth, and top with orange slices. Make it a meal by tossing the mix with quinoa.
Chia and Flax Seeds
These little seeds, the Chia Seeds, pack a major nutritional punch. A tablespoon contains 69 calories, largely thanks to the seeds’ heart-healthy fats, plus 5.5 grams of fiber. It’s no surprise they make a welcome addition to everything from smoothies to make-ahead puddings. Like their cousins; chia seeds, flax seeds are diverse little kernels. A tablespoon has 55 calories, 3 grams of fiber, and 4 grams of good-for-you fats.
These chewy, tart berries have a hunger-curbing edge over other fruit: 18 amino acids, which make them a surprising source of protein. For 1 ounce, you get 3 grams of protein for only 23 calories.
Goji berries have also been known to help boost the immune system and protect the eyes — talk about a super fruit. And like other berries, goji berries are also an excellent source of vitamin C and can reduce tough cold symptoms.
Bonus: Greek Yoghurt:
You can never have a superfood lists without including Greek Yoghurt. With its trifecta of carbs, protein, and fat, Greek yogurt can keep you full and ward off hunger by keeping blood sugar levels steady. Instead of choosing the non-fat kind, go for 2 percent or one with whole milk—selecting non-fat is a surefire way to wind up hungry soon after downing your meal. A single cup of Fage Total 2 Percenthas 170 calories, 4.5 grams of fat, and a whopping 23 grams of protein.
Use Greek yogurt instead of mayonnaise in chicken or potato salad, or top a baked potato with a bit of yogurt and a squeeze of lemon juice. And although the flavored varieties sound great in theory, in practice, they're packed with sugar, so get the plain kind and sprinkle on fruit and spices for your own flavored version.
We hope you use this list as a reference next time you go shopping for groceries. Our health is, after all, the most important thing and it must come above everything else.
Written By: Salma Eissa