15 Superfoods And Their Benefits For Weight Loss


You have resolved to take this opportunity to lose some extra pounds and become more healthy.

Remember that with any goal, preparation is key. With that in mind, I have compiled some information on my top fifteen superfoods that will restart your weight loss efforts.

These foods will boost immunity, raise your metabolism and help you lose weight. I keep these items in the fridge and I eat them every day.

Superfoods That Boost Your Health

Stock up on these foods that can boost your health and reap the benefits!

15 superfoods for weight loss
Superfoods are “super” because they are packed with antioxidants, vitamins, minerals, and other nutrients that can benefit your health. Some of the top superfoods include berries, leafy greens, cruciferous vegetables, nuts and seeds, and fish.

Yogurt

This fermented dairy product is made by adding bacterial cultures to milk which causes the transformation of the milk’s sugar (lactose) to lactic acid.

This makes it a great choice for people who are lactose intolerant. The yogurt is also filled with calcium and b-vitamins that boost your immune system.

It’s main function however, is to create a balanced gut flora when our systems have been thrown off balance by alcohol, antibiotics, toxic substances and stress.

The probiotic effect of the yogurt reduces the growth of harmful bacteria in your intestines and has been shown to help irritable bowel syndrome (IBS) and improve regularity.

I eat yogurt or kefir almost everyday, I stick with plain unsweetened low fat or full fat yogurt.

The added sugar in most yogurts will counteract it’s cleansing effects, so look for brands with no added sugar and for cultures such as Lb acidophilus or Lb bulgaricus.

You can freeze it, toss fruit or cereal or add it to a healthy shake.

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Eggs

Of the nine essential amino acids that the body can not produce on its own, eggs contains them all, which makes this little guy a “complete protein”.

The egg is a nutrient dense food, filled with b-vitamins, selenium and choline (which helps developing brains in utero.)

With only 80 calories per egg, 5 grams of fat and 7 grams of protein, it is a power breakfast.

Try to mix egg whites and whole eggs together to keep the calories in check while still reaping the benefits of all the vitamins found in the yoke.

Eggs became my best friend while training for my Hawaiian Tropic competitions – Fiorella

They are also very versatile and can be used in frittatas, omelets, and egg salads. Try them hard-boiled as a portable snack. See Fiorella’s video on eggs here.

Green Tea

Drink it hot or cold or taken in supplement form, this antioxidant rich food is rich in polyphenols and catechins. It has been shown to have antibacterial and anti-inflammatory properties that enhance your immune system.

Best of all, It has been shown to boost your metabolism when combined with caffeine. New studies show that adding citrus to the tea enhances the absorption of the polyphenols in your body.

Substitute your coffee with green tea daily or try green tea supplements.

Berries

Berries are antioxidant superstars and are bursting with flavor and powerful vitamins.

The top three most powerful berries are: cranberries, blueberries and blackberries. Each of these berries are considered a low sugar fruit and filled with natural fiber.

They are naturally low in calories and high in Vitamin C. I top my yogurts, cereals and cottage cheese with these delicious berries.

Fresh is best, but frozen will do when they are not in season. New studies show that ripe fruit has the same or more antioxidant power, so don’t throw away fruit that you think is too ripe.

High-Fiber Cereal

This exceptional food is my go- to cleansing system. The fiber promotes wavelike contractions that sweep out harmful substances from your intestines and keeps you regular.

Fiber keeps your blood sugar levels low and helps you feel full longer.

Studies also show that fiber slows fat absorption in your body and fat is carried out in your stools more than with any other food.

Of course all fiber rich foods work in the same way but I suggest high fiber cereals like ALL-BRAN or FIBER ONE because they have the highest grams of fiber per serving, a whopping 26 grams per cup.

How Much Fiber Should You Eat?

Since you should aim for 25-35 grams of fiber per day, you see why the cereal comes highly recommended.

Adding fruit makes this cereal more tasty but if you’re on a keto diet, cereal is out, so go with psyllium husk for fiber.

All these foods have always brought me results, they are no nonsense, high impact foods with immediate effects. Keep them in your arsenal at all times to burn body fat.

*Since this article went live, we’ve had many requests for additional superfoods. So, without further ado, here are 10 more superfoods!

10 More Superfoods To Add To Your Diet

Avocados

A one-cup serving of mashed avocado without added ingredients contains 240 calories, 22g fat, 9g fiber, and 2g protein.

It has a wide variety of vitamins and minerals including 445% daily value (DV) for vitamin E, 30% DV iron, 25 % DV magnesium, 15 % DV potassium, and 5% DV calcium.

  • For those following a low-carb diet, the sugar content in the fruit is very low – which makes it perfect for those trying to lose weight or keep blood sugars under control.
  • Avocados are also high in monounsaturated fatty acids which have been shown to reduce LDL cholesterol (the bad one) and increase HDL cholesterol (the good one).
  • Did you know, avocados also contain lutein and zeaxanthin – antioxidants found in the eye which may help prevent age-related diseases such as cataracts and macular degeneration?

Spinach

One cup of cooked spinach contains 46 calories, 3.5g fat, 2.4g fiber, and 4g protein. It has an abundance of vitamins and minerals such as 200% DV calcium, 190 % DV Vitamin C, 18 % DV iron, 16% DV magnesium, and 15 % DV potassium.

  • Did you know that raw spinach is a better source of iron than cooked? Also, cooking can destroy some of the carotenoids in spinach which may otherwise be beneficial to health.
  • When shopping in the store, choose a bag of washed organic spinach over a bunch – you’ll save both time and money in the long run!

Blueberries

Blueberries are a typical American treat but not only are they delicious, but they also contain many powerful antioxidants. One cup of fresh blueberries contains 84 calories, 0g fat, 7g fiber, and 1g protein.

They have an abundance of vitamins and minerals including 20% DV calcium, 18% DV Vitamin C, 14% DV iron, 14 % DV potassium, 20% DV Vitamin A and 22 % DV Vitamin K.

  • When shopping in the store, it is best to buy organic blueberries over conventional ones since blueberry bushes are known to be heavily sprayed with pesticides.
  • If you purchase frozen, keep an eye on which sugar is used as some brands can still use cane sugar which is far less healthy than the healthier options of coconut sugar or stevia.

Acai Berry

The acai berry contains many essential vitamins and minerals for health including calcium, potassium, Vitamin C, thiamine, riboflavin, niacinamide, Vitamin B-6, Folate, Vitamin B-12, and a good source of Omega-3 fatty acids.

A popular way to enjoy acai berries is in powder or juice form. A popular brand that offers 100% organic acai powder is Navitas Naturals Acai Powder.

  • This product can be found online as well as in health food stores.
  • When purchasing, make sure acai powder is the only ingredient listed on the label.

Kale

One cup of chopped kale contains 36 calories, 2g fat, 4g fiber, and 3g protein. It has a wide variety of vitamins and minerals including 120% DV Vitamin A, 45 % DV Vitamin C, 2 % DV calcium, 4% DV iron, and 10 % DV Vitamin K.

  • If you aren’t a fan of kale’s earthy flavor, massage it with some oil first (extra virgin olive oil or coconut) and leave it sitting for about 30 minutes before cooking.
  • When purchasing kale in the store, make sure it has not been sprayed with pesticides and is organic.

Chia Seeds

These tiny seeds are versatile and super nutritious! A one-ounce serving of whole chia seeds contains 138 calories, 9g fat (35% DV), 11g fiber (41% DV), and 5g protein (15%). They also have a wide variety of vitamins and minerals including manganese, phosphorus, magnesium, copper, molybdenum, niacin (B-3) , riboflavin (B-2), iron, and zinc. It has a good amount of Omega 3 fatty acids as well.

  • Chia seeds can be eaten raw or cooked, but if cooked it will reduce their fiber content.
  • Chia seeds can be added to smoothies, cereal, or yogurt for a healthy boost!

Flax Seeds

Similar to chia seeds, flax seeds are also high in fiber and Omega 3 fatty acids. A one-ounce serving of whole flax seeds contains 94 calories, 4.5g fat (18% DV), 5g fiber (20% DV), and 3g protein (9%). They have a variety of vitamins and minerals including manganese, phosphorus, magnesium, copper, vitamin B1, zinc, and selenium.

  • Flax seeds can be ground using a coffee grinder or blender.
  • Flax seeds can be added to smoothies, cereal, yogurt, salads, and many other recipes for extra fiber and Omega-3!

Chlorella Algae Powder

This algae powder is high in iron, calcium, proteins, and Vitamin B12. It also has one of the highest levels of chlorophyll known to man! One ounce of Chlorella contains 4 grams of protein, 8 percent of the daily value of iron, 14 percent for calcium, and an impressive 202 percent of Vitamin B12.

  • You can find this product online or in health food stores.
  • Try using chlorella as a replacement for flaxseed meal.

Spirulina Algae Powder

Similar to chlorella, spirulina is a great source of Vitamin B12 and iron. This algae powder is also rich in essential amino acids, chromium, and fatty acids. It has been used by many cultures around the world as a food staple and has been linked to providing numerous health benefits.

  • You can find this product online or in health food stores.
  • Try using spirulina for reducing sugar cravings.

Kefir

Kefir is full of beneficial microbes, enzymes, and probiotics. Kefir is similar to yogurt but it contains less sugar, more probiotics, active cultures, and can have added flavors.

It has been linked to many health benefits including improved digestive health, increased nutrient absorption, improved bone density, and reduced risk of diabetes.

  • This product can be found online or in some health food stores.
  • Try using kefir starter culture to make your own homemade yogurt, milk, and cheese!

Fiorella DiCarlo RD, RDN, CDN