The old saying is true: You are what you eat. No single food — not even a superfood — can offer all the nutrition, health benefits, and energy we need to nourish ourselves.
Superfoods are a little bit of hype and some of the healthiest foods you should be eating every day.
Below is a list of superfoods to lose weight.
1. Almond
Almond is a nut loaded with healthy unsaturated fats—as well as protein, fiber, antioxidants, and vitamin E—almonds are great for your digestive system, heart health, and skin.
1-ounce (28-gram) serving of almonds contains:
- Protein: 6 grams
- Fiber: 3.5 grams
- Fat: 14 grams (9 of which are monounsaturated)
- Manganese: 32% of the recommended daily value
- Magnesium: 20% of the recommended daily value
- Vitamin E: 37% of the recommended daily value
- 170 calories per serving
2. Green Tea
Originally from China, green tea is a lightly caffeinated beverage with a broad array of medicinal properties.
Green tea is a powerhouse of antioxidants. Its antioxidant values are shown to be higher than those measured in fruits and vegetables.
It’s full of a metabolism-boosting compound called EGCG or Epigallocatechin gallate, a phytochemical that slows irregular cell growth, potentially helping prevent the development of some cancers.
some of the health benefits of green tea include:
- Improved brain function
- Fat loss
- Protecting against cancer
- Lowering the risk of heart disease
3. Oats
Oats are among the healthiest grains on earth.
They are high in soluble fiber and linked to lowering blood pressure and overall cholesterol levels. Oatmeal is also filled with stress-fighting and immunity-boosting and stress-fighting zinc, antioxidants, and tons of other nutrients.
They’re gluten-free, and a half cup of dry oats of 2.7 oz or (78 grams) contains:
- 13 grams of protein
- 8 grams of fiber
- 5 grams of fat
- 51 grams of carbs
- 303 total calories
- Iron: 20% of the daily recommended value
- Copper: 24% of the daily recommended value
- Zinc: 20% of the daily recommended value
- Folate: 11% of the daily recommended value
- Vitamin B1 (thiamin): 39% of the daily recommended value
4. Apples
“An apple a day keeps the doctor away.” you must have heard that before, and here is why.
Apples are a good source of dietary fiber, antioxidants, and the phytonutrient, flavanoid, and they may help prevent dementia and Alzheimer’s disease. Studies suggest that eating apples regularly can also reduce the risk of stroke and diabetes and help prevent breast cancer.
One medium apple — 6.4 ounces or 182 grams — offers the following nutrients:
- Calories: 95
- Carbs: 25 grams
- Fiber: 4 grams
- Vitamin C: 14% of the Daily recommended value
- Potassium: 6% of the Daily recommended value
- Vitamin K: 5% of the Daily recommended value
- TIP: You can get more fiber and nutrients by eating the apple skin.
5. Yogurt
Yogurt contains probiotics or “good bacteria” that help keep our guts healthy.
It also contains calcium, phosphorus, potassium, zinc, riboflavin, vitamin B12, and protein. Nearly every nutrient that your body needs.
Yogurt has also been found to reduce the risk of heart disease and osteoporosis and aid in weight management.
1 cup of 6 oz or 170 grams includes:
- Calories 100
- Protein 17 g
- Total Carbohydrate 6 g
- Fat 0.7 g
- Calcium 18% of the daily recommended value
- Potassium 239.7 mg or 6% of the daily recommended value
- Vitamin B-6 5% of the daily recommended value
6. Broccoli
Broccoli is a green vegetable that vaguely resembles a miniature tree.
While you might have hated it as a kid, broccoli should be at the top of your grocery list as an adult.
This green is packed with vitamins A, C, and K (which helps with bone health) and folate.
Broccoli is believed to reduce cholesterol, control blood pressure, promote bone growth, improve respiratory health, enhance libido, curtail constipation, and even prevent cancer.
One cup (91 grams) (3oz) of raw broccoli includes:
- Calories 31
- Carbs: 6 grams
- Protein: 2.6 gram
- Fat: 0.3 grams
- Fiber: 2.4 grams
- Vitamin C: 135% of the daily recommended value
- Vitamin A: 11% of the daily recommended value
- Vitamin K: 116% of the daily recommended value
- Vitamin B9 (Folate): 14% of the daily recommended value
- Potassium: 8% of the daily recommended value
- Selenium: 3% of the daily recommended value
7. Blueberries
Blueberries are sweet, nutritious, and wildly popular.
They are loaded with fiber, vitamin C, vitamin A, and cancer-fighting compounds. Blueberries also boost cardiovascular health. They also have sky-high levels of antioxidants, which combat the damage done by inflammation and help brain neurons communicate more effectively.
A 1-cup (148-gram) serving of blueberries contains:
- calories 85
- Fiber: 4 grams
- Carbohydrate 21 g
- Vitamin C: 24% of the Daily recommended value
- Vitamin K: 36% of the Daily recommended value
- Manganese: 25% of the Daily recommended value
8. Eggs
A relatively cheap protein source packed with nutrients, eggs certainly earn their superfood status.
One egg has about 72 calories and 6 grams of protein. Plus, egg yolks contain lutein and zeaxanthin-two antioxidants that help keep eyes healthy.
Eggs also include a vitamin called choline, which is thought to help enhance memory.
A single large egg contains:
- Vitamin A: 6% of the daily recommended value
- Folate: 5% of the daily recommended value
- Vitamin B5: 7% of the daily recommended value
- Vitamin B12: 9% of the daily recommended value
- Vitamin B2: 15% of the daily recommended value
- Phosphorus: 9% of the daily recommended value
- Selenium: 22% of the daily recommended value
9. Beans
Small but mighty, beans can help you feel energized and fuller longer than almost any other food source. This is because beans are rich in fiber and protein.
They’re also loaded with antioxidants, folate, and magnesium.
Studies have found that Beans can reduce the risks of getting cancer, heart diseases, and prevent fatty liver disease and improve gut health.
Some of the most popular bean varieties include:
- lima beans
- black beans
- black-eyed peas
- navy beans
- pinto beans
- red beans
- soybeans
- kidney beans
- garbanzo beans
10. Salmon
Salmon is one of the most nutritious foods on the planet.
It is one of the best sources of the omega-3 fatty acids, EPA, DHA, Vitamin B, potassium, selenium, and antioxidants.
Salmon is also rich in high-quality protein and healthy fats.
Studies have found that eating salmon regularly may reduce the risk of heart disease, benefits weight control, help fight inflammation, promote eye health, and protect brain health.
One 3oz (85 grams) serving of salmon contains:
- Calories 177
- Total Fat 11 g
- Carbohydrate 0 g
- Protein 17 g
- Vitamin B-6 25% of the daily recommended value
- Potassium 308.6 mg or 8% of the daily recommended value
- Magnesium 5% of the daily recommended value
11. Dark chocolate
Dark chocolate is loaded with nutrients that can positively influence your health.
It is a powerful source of antioxidants and can improve blood flow and lower blood pressure.
Studies found that high-quality organic dark chocolate (70-85 percent cacao) can lower the risk of heart diseases and improve brain function.
A 100 gram (3.5 ounces) bar of dark chocolate with 70–85% cocoa contains:
- 11 grams of fiber
- iron 67% of the Daily recommended value
- magnesium 58% of the Daily recommended value
- copper 89% of the Daily recommended value
- manganese 98% of the Daily recommended value
Below are some Organic Dark Chocolate Brands
1. Theo Organic 85% Dark Chocolate
- Vegan
- Soy Free
- Rich Chocolate Flavour
- Certified Organic
2. Green & Black’s Organic Dark Chocolate 85% Cacao
- USDA Approved
- Excellent Flavour
- All Ingredients used are from Organic Sources
- Only 8-grams sugar in one Bar of 3.5 ounces