Food+Recipes

12 Superfoods to Lose Weight

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Give a car the wrong fuel and it won’t work…have you ever thought that way about the food that you put into your body every day? Here the straight-A foods that have tremendous health benefits. Some of them you may not have expected to be Superfoods.

12. Dark Chocolate

It may surprise you that dark chocolate makes the list. Unlike “normal” chocolate, dark chocolate contains healthy fats and lots of polyphenols, particularly flavanols.

Make sure you eat chocolate 70% or higher. Don’t eat more than 3oz (85g) which can be 450 calories.

11. Quinoa

Quinoa contains more protein than brown rice & potatoes. It is also a good source of fiber and is high in magnesium, iron and calcium.

Research has shown the ability of daily quinoa intake to lower levels of inflammation.

10. Almonds

Almonds contain high amounts of vitamin E, dietary fiber and is packed with essential fatty acids.

Don’t eat more than a (small) handful per day, as almonds have a lot of calories.

9. Green Tea

A study shows that Green tea can help you lose weight. Research published by Harvard demonstrates that people who drink green tea have a reduced risk for heart disease. Plus it’s helps to prevent cancer.

A recent study shows that the amounts of EGCG and other catechins can vary enormously. Make sure you don’t get any of the bottled green tea (with lots of sugar in it), instead use the “real” ones like this or this.

We recommend you don’t drink it too late in the day, as the caffeine might prevent you from a perfect night’s sleep.

8 . Flaxseeds

Some people call it the most powerful plant foods on the planet. Studies show that it may help reduce your risk of heart disease, cancer, stroke, and diabetes. For such a tiny seed that’s quite a list of benefits.

Want to get more Omega-3s? Each tablespoon of ground flaxseed contains about 1.8 grams of plant omega-3s.

7. Salmon

Wild salmon is a rich source of protein, vitamin D, selenium, B2, B3, B6 and B12 and those all-important omega-3 fatty acids, Dr Lipman says. What are the benefits of salmon? Protection from cancer, cardiovascular problems, macular degeneration, depression, and cognitive decline.
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Wild salmon’s benefits start to kick in at about 2 servings a week, so there’s no need to over-do it, Lipman says.

6. Avocado

Avocados have more fat than virtually any other fruit, which is why a lot of people shy away from eating them. But all that fat is the incredibly good-for-you, monounsaturated kind that has the power to protect your heart from disease! And then there’s the fiber content—avocados have a higher fiber content than any other fruit out there with 30 percent of your daily recommended amount in a single cup, Dave Lieberman says. So, eating avocados will not only protect your heart but lower your cholesterol too!

Avocados are one of the best anti-aging foods that prevent wrinkles and skin aging. The oil from the avocado is used in beauty products world wide because of its ability to enhance the skin and the hair.

5. Spinach

Popeye was right: Spinach is great for you. It’s low in calories and high in nutrients. Spinach has 13 flavanoids that help to fight cancer, protect against age related memory loss, and prevent heart disease.

The magnesium in spinach helps to lower high blood pressure and protect against heart disease, while vitamins C and A also benefit the heart by preventing cholesterol from becoming oxidized in the body, World’s Healthiest Foods reports. Spinach also contains vitamin E that may help slow the loss of mental function, and vitamin K that helps maintain bone health

To get the most out of your spinach, it pays to be selective. The best spinach to buy is organic. This is because commercially farmed spinach has unusually high levels of pesticides which are potentially detrimental to your health. Also, pound for pound, organic spinach contains much higher levels of nutrients and minerals as it takes longer to grow. (source)

4. Chia Seeds

Chia seeds are the richest source of plant based omega-3 fatty acids. As stated by Dr Frank Lipman. They provide an excellent source of fiber which helps you feel full and keeps things moving smoothly. Chia seeds are full of anti-oxidants, protein and minerals such as calcium, phosphorus, magnesium, manganese, copper, niacin and zinc.

“You should only eat a small amount, maximum one ounce a day.”, Drew Rosen told ABCnews. That’s because chia is very high in fiber, which in large quantities can cause stomach upset.

3. Broccoli

This superhero of super foods can do more for you in one cup than other foods can in several servings. Put a little cheese on it if you must – just be sure to enjoy the benefits this powerhouse has to offer! The more broccoli, the better, research suggests—so add it wherever you can, from salads to omelets to the top of your pizza.

All cruciferous veggies (think cauliflower, cabbage, kale) contain cancer-fighting properties, but broccoli is the only one with a sizable amount of sulforaphane, a particularly potent compound that boosts the body’s protective enzymes and flushes out cancer-causing chemicals, says Jed Fahey, ScD. A recent University of Michigan study on mice found that sulforaphane also targets cancer stem cells—those that aid in tumor growth. (source)

2. Blueberries

Blueberries have he highest antioxidant capacity of all fresh fruit. They fight diseases on multiple levels, and are on of the most underused tools of naturally good health. They not only neutralize free radicals which can affect disease and aging in the body, blueberries also can improve memory.

How to choose Blueberries?

Choose blueberries that are firm and have a lively, uniform hue colored with a whitish bloom. Shake the container, noticing whether the berries have the tendency to move freely; if they do not, this may indicate that they are soft and damaged or moldy. Avoid berries that appear dull in color or are soft and watery in texture. They should be free from moisture since the presence of water will cause the berries to decay. (source)

1. Kale

Its celeb status as “healthiest vegetable on the planet” is for good reason. Tamara Duker Freuman, a dietician and nutritionist, says kale scores a perfect 1,000 on the Aggregate Nutrient Density Index, a food-rating system that measures nutrients per calorie. Per calorie, kale has more iron than beef, more calcium than milk and 10x more Vitamin C than spinach. It is low in calories and carbs, while high in vitamins and antioxidants, as stated by the University of New Hampshire.

Kale is a great substitute for lettuce on sandwiches and can be added to your salad. Look for kale with firm, deeply colored leaves and moist, firm stems. (source)

Try adding these superfoods into your meals and snacks and smoothies – your health, energy and overall well-being will thank you.

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