Essential Superfoods for Weight Loss

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Essential Superfoods for Weight Loss

Stock up on these fresh kitchen essentials to help you slim down before swimsuit season arrives. Start your slim-down with these nutrient-packed foods that come into season in the autumn, along with a few tried-and-true items available year-round. Here are list of  Essential Superfoods for Weight Loss.

Essential Superfoods for Weight Loss.

ASPARAGUS

As one of the very first veggies to make it to the farmer’s market in April and May, asparagus is rich in calcium, copper, folate, and iron in addition to vitamins A, C, E, K, and B6. A 2010 study by the Department of Pharmacology at Kasturba Medical College found that the diuretic quality in asparagus helps to purge toxins from your system. The spears also contain soluble fiber and insoluble fiber, slow-digesting nutrients that keep you feeling full after a meal. Sure, the sulfurous compound in asparagus, called mercaptan, makes your pee smell funny within 15 to 30 minutes of eating it, but that shouldn’t be a dealbreaker. At only 27 calories per cup, and three grams of protein, it’s a food you can chow down on with zero guilt.

APRICOTS

In season from late April to mid-July, this stone fruit is the perfect replacement for other more sinful sweets. Loaded with potassium, vitamin C, and vitamin A —which promotes good vision, a strong immune system, and robust reproductive health—apricots have 3 grams of fiber and only 79 calories per cup. “If your goal is to lose weight, you could eat two apricots for dessert, get a great taste of sweetness but really consume very few calories,” says Keri Gans, MS, RDN, CDN, author of The Small Change Diet.

RHUBARB

This plant might look like celery, but if you’ve ever been adventurous enough to cook with it, you know that this tart vegetable loves to partner with fruit to become a sweet treat. (Just don’t eat the leaves, because they’re poisonous). According to a study in the Journal of Toxicological Sciences, rhubarb is high in catechins, the same compound that gives green tea its belly-fat-fighting properties. Catechins blast adipose tissue by triggering the release of fat from fat cells (particularly in the belly) and then speed up the liver’s capacity for turning that fat into energy.

PEAS

For far too long, the legume that’s packed with a surprising amount of protein—9 grams per cup—has gotten a bad rap. “People think peas are a starchier vegetable and not necessarily one that they should be eating, but that couldn’t be further from the truth,” says Gans. These April arrivals to the greenmarket are loaded with a solid dose of fiber in addition to a nutritional goldmine of vitamins and minerals including vitamins A, B6, C and K, folate, riboflavin, thiamin, magnesium, potassium, phosphorus, manganese, and iron.

MOREL MUSHROOMS

These mushrooms are the third highest vegetable source of vitamin D (only behind two other mushrooms), serving you 23 percent of your recommended daily value in a single cup. This vitamin has many biological functions beyond its classic role in bone metabolism, one of which is regulating your immune system. One study found that when vitamin D concentrations were low in a group of runners, they had a biomarker for increased inflammation. When your body is in a state of chronic inflammation, it can lead to clogged arteries, worsened insulin resistance, and even weight gain. So besides climbing out of that cold, dreary hole that you dug yourself into this winter and catching some Vitamin-D-producing rays, make sure to grab some morel mushrooms!

GREEK YOGURT

As the weather gets warmer, a cool bowl of Greek yogurt paired with a low-sugar granola and berries is a refreshing breakfast that will keep you full all morning long. Loaded with potassium, protein, zinc, and vitamins B6 and B12, this tart and creamy dairy item is great as a snack or as a substitute for sour cream. And it’s been found to aid in staying slim. “A 2016 study looked at diet quality on the effects of belly fat and concluded that a high-quality diet was associated with lower belly fat,” Amidor says. “Foods that were included in a high-quality diet included yogurt.”

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