Superfoods To Have In Your Pantry To Lose Weight

What Is A Superfood?

A superfood is so classified because it is packed full of vitamins and minerals, making it nutrient rich to improve health and well being. The term superfood is generally a marketing tool to help increase sales of a certain type of food but it stems from a nutritional basis. The following are great options to include in your pantry to get the most out of your diet.

1. Quinoa

Quinoa has received a lot of press lately as a great food choice for your pantry, it is great to replace traditional carb-rich foods such as rice and couscous. Quinoa is one of the best whole grains that you can eat and it is surprisingly high in protein, with as much as 8 grams in one cup when cooked. That is huge per portion as an addition to a meal. There is also a lot of fiber with up to 5 grams a cup and its a really good source of iron. There are also high levels of zinc, vitamin E and selenium which have been linked to weight loss and lowering the risk of heart disease.

2. Salmon

This fish is a superfood because it is contains high levels of omega-3 fatty acids. These fatty acids have been heavily linked to protecting the heart and lowering the risk of developing heart disease in the future. The American Heart Association states that you should eat fatty fish like salmon up to twice a week as it is low in calories and high in nutrients. Salmon is also high in protein and is a great source of iron, the biggest bonus is that it is very low in saturated fat.

3. Kiwi

Surprisingly, kiwis are one of the most nutritious fruits because they are full of antioxidants. There are many other minerals in them such as potassium and it also contains a high level of fibre which not many fruits do. One of the main reasons for Kiwi's being a superfood is because they are high in vitamins A, C, and E. In particular one large kiwi provides your daily dose of vitamin C and vitamin E is rarely found in food so is a great choice. They can easily be eaten on their own or as part of a fruit salad because they are quite low in sugar.

See Also: Macronutrients: What Do You Need To Keep Your Body Healthy?

4. Beans

There are two main types of fibre; soluble and insoluble, both are important in the diet. Beans have both which is a bonus because insoluble helps to lower cholesterol and the soluble fibre is what makes you feel full to help lower the chance of over eating. Beans also contain large amounts of protein for their size and are low in fat, but they also include great levels of magnesium and potassium which are essential minerals for the body. Soya beans are a good choice because they also contain omega-3's so if you dislike fish you can get what you need from soya beans instead.

More Great Foods You Shouldn't Miss Out On

5. Blueberries

Blueberries receive a lot of press as a superfood and they have a lot of positives. Mainly because they are packed full of antioxidants and phytoflavinoids which are great for detoxing and maintaining a healthy body. They are also extremely high in vitamin C so can help to boost your immune system. Another effect linked to eating blueberries is their ability to work as anti-inflammatory's helping to decrease the risk of heart disease. The recommendation is to try and eat about half a cup a day as a snack or with breakfast/lunch.

6. Tomatoes

Tomatoes are another superfood that can so easily be combined in the diet its hard to avoid them. The best thing about tomatoes are they contain lycopene which is an antioxidant that is rarely found in food so gives tomatoes a big bonus. They also contain high levels of potassium and vitamin C but they are also a great source of fibre. There are studies that have linked tomatoes to their ability to protect the skin against UV rays and in the prevention of cancer.

7. Kale

Kale is fast becoming a superfood for anyone trying to detox or lose weight because of its nutrient value. Kale contains a type of phytonutrient that has been shown to lessen the risk of cancer in particular breast and ovarian cancers. It is very low in calories and is high in fibres and vitamins to make it an alternative to cabbage or spinach in salads. Phytonutrients are though to neutralize cancer-causing substances by causing the liver to produce certain enzymes.

8. Broccoli

Dark green vegetables are one of the best superfoods there are because they are extremely nutrient rich and the phytonutrients in broccoli have been linked to being able to supress the growth of tumours and reduce the risk of cancer risk. Just a single cup of broccoli will provide your daily dose of vitamin C and gives you a large boost of folic acid which is great for pregnant women.

See Also: Making Broccoli Tasty As Well As Healthy

All of these foods can be added to your diet easily and should be part of your weekly if not daily diet. You can add broccoli and kale to your meals by substituting it for cabbage or salad leaves or add to a smoothie. Same with tomatoes you can add these to any mean in a tomato based sauces, eat them as a snack or add them to salad dishes. Beans are probably the hardest to find a way into the diet but you can buy precooked ones and add to salad or a vegetable chilli/curry. Some of them don't have strong tastes also can be blended into soups as an additional fibre. Quinoa can easily replace foods such as rice or potatoes in your evening meal or add to a salad to increase the nutrition and how full you feel. Blueberries and kiwis are great snacks to eat in mid afternoon or mid morning.