Have you ever asked yourself, “What can I eat that is actually considered a healthy food“? In today’s world it’s hard to tell anymore because of all the chemicals and preservatives they are adding to our food. Believe it or not, there are some foods that are known as Super Foods that Burn Fat, it’s all in what you eat or should I say, what you chose to eat. In this article I will list the many superfoods out there that will serve a good purpose in your day-to-day diet, especially if your trying to burn fat and live a healthier lifestyle.
The color “RED” has always been a favorite of mine and now it’s making better since. It not only spices up your food, it plays a major role in digestion from upset stomach, slow intestinal gas, pain in your stomach, and cramps as well as improves poor blood circulation, lowers high cholesterol and can prevent heart disease. Yes, these little guys are pretty, but they are also pretty powerful.
Want to relieve a toothache, seasickness, alcoholism, malaria, or fever? You should try adding this pepper to your diet. It’s also known for when applying topically, it can benefit pain caused by shingles, osteoarthritis, and rheumatoid arthritis.
This pepper contains a chemical called capsaicin. I know from personal use that arthritis pain creams containing this chemical dramatically helps my pain symptoms! It has been studied to test its ability to reduce pain sensations when applied to the skin and it can even help relive pain from headaches/migraines. If you like a little spice added to your foods, you may benefit greatly from this bright red pepper, the “Cayenne Red Pepper“.
Try this detox with Cayenne Red Pepper: Apple Cider Vinegar Detox
For a great “Fat Burning” Cookbook;
Chia Seeds – Superfood rich in Fiber
I personally never heard of Chia seeds until just recently, but now I know their many benefits. They are pretty much tasteless, easy to digest, energy boosting, and can even aid in reversing type 2 diabetes.
Evidently Chia means “strength” in the Mayan language. They have been known to feed fuel to the athletes as well as energy and endurance during the battles of the Aztecs. Chia seed are so powerful that one spoonful can sustain a single person for 24 hours.
Chia seeds are considered a superfood because they contain super antioxidants, omega-3 essential fatty acids, protein, and fiber. A lot of fiber!! (37%). It also has been know for increasing energy, reducing cravings, and satisfy hunger for longer periods of time.
Pumpkin seeds are a great source of omega-3 fats. They are greatly known for improving men’s prostate health. They are also known for improving insulin regulation and helping to regulate and even prevent diabetic complications.
Studies are even showing that pumpkin seeds may decrease blood pressure, hot flashes, headaches, joint pain and other menopausal symptoms in postmenopausal women.
They also contain Magnesium – good for the heart, Zinc – supports the immune system, Tryptophan – converts into melantonin, “the sleep hormone”, very high in Fiber – 12 grams per cup, and high in Protein – 12 grams per cup.
Canned Pumpkin and pumpkin seeds are both considered Superfoods and are a great healthy snack and a great source for burning fat!
CLICK HERE For deals on pumpkin seeds
Sunflower Seeds – Superfood
Sunflower seeds are a great healthy snack and can support burning fat and weight-loss.
They’re packed with protein along with fiber, vitamin E, B vitamins, magnesium, manganese and copper. “These minerals help with energy production, connective tissue formation and nerve function”.
About 75% of the total calories in sunflower seeds come from heart-healthy fats. They have no cholesterol and they’re low in saturated fat. The fatty acid known as, Omega-6 fatty acids, improve glucose metabolism by increasing insulin sensitivity, very important for weight loss.
Due from the number of nutrients and healthy properties found in the chicken breast, it has been scientifically studied to be a superfood. When the skin is removed, it is very low in fat, an excellent source of niacin (Vitamin B3), which helps regulate cholesterol, high in magnesium, and a great source of protein.
There are many benefits from adding chicken to your daily diet, but one key factor is how it’s cooked. If you use grass-fed white meat chicken breast you will benefit more. Chicken breast have been studied to satisfy your hunger longer throughout the day, preventing you from being snacky during the day and taking in fewer calories.
Try my new recipe for teriyaki chicken breast foil packs using Tamari. See also, the video below.
Cauliflower & Broccoli – Superfood
Cauliflower and Broccoli are both from the same family and both considered superfoods and both can help with your fat burning diet. They are packed with nutrition with every serving. Although cauliflower has fewer calories, carbohydrates and sugars, but broccoli has double the amount of protein. Either way, there is not enough differences to say one is better than the other. They are both just as good for you as the other and are extremely beneficial for you to include in your healthy diets.
You can enjoy cauliflower as a substitute for mashed potatoes, steam it, bake it, or just eat it as a raw healthy snack. Broccoli is also great when eating it raw, cooked, steamed, or baked. You can’t go wrong with either of these vegetables!
Spinach – Superfood
Spinach is another superfood; considered to be one of the healthiest foods there are. It contains fewer calories and more nutrients. In 1 cup of cooked spinach there are only 41 calories and when eaten raw, only 7 calories.
This leafy vegetables rich in water-soluble vitamins and fat-soluble vitamins. It contains magnesium, iron, B2 & B6 vitamins, folate, vitamin K, vitamin E, calcium, potassium, vitamin A, and copper.
Spinach belongs to the same Cruciferous family as broccoli, cauliflower, cabbage, and collard greens. According to Dr. Axe, “all of these supply a high level of disease-fighting antioxidants and other nutrients and on top of this, they will give you more energy, aid in muscle growth and improve your eyesight and complexion”.
Kale is one of the top superfoods and supports weight loss and burning fat. Kale is part of the same family as collard greens. There are two main varieties of kale; one that has green leaves and one that has purple.
Kale is nutrient-dense, helps suppress the appetite and clears toxins from the body. According to the Elle -website, In just 4 cups of kale you’ll get 10 grams of fiber and tons of detoxifying nutrients. Both play a big role in suppressing your cravings for sugar and fried food.
Brussels Sprouts – Superfood
Brussels Sprouts are very nutrient-dense and are a family member of broccoli, cauliflower, cabbage, and kale. In 1 cup of these little guys you get Vitamin K1, Vitamin C, fiber, manganese, potassium, choline, protein, and B vitamins. This vegetable plays a very important role in providing antioxidants, helps to fight cancer and heart disease, restores healthy digestion and much more.
Brussels sprouts are low in fat and calories. They even have higher protein than most other vegetables.
As a child, I hated these….. couldn’t stand them! Until one day, my babysitter said “dip them in ketchup and I’ll bet you’ll like them.” I gave it a try and loved it! Ketchup is good for you as well, so if you aren’t fond of the taste either, try using ketchup with them.
Kiwi, a superfood that has a very unique tangy sweetness and is great to eat by itself, on a salad or a wrap, and even in a smoothie like my creation. They each contain about 42 calories and have .8 grams of protein.
Talking about a SUPERFOOD, these little guys are packed with 5% of the daily recommended amount of folate and 117% of daily vitamin C, plus it contains vitamin K. They also have calcium, iron, magnesium, phosphorous, copper, manganese and potassium.
Try these great tortillas for your wraps! (Smaller quantities can be found at most local grocery stores).
No need to peel them either. The skin is very tender like a peach, and with the skin on it has 5 grams of fiber, making it very gut-healthy. Meaning less constipation because fiber improves bowel function.
Greek Yogurt is a great filler for smoothies and loaded with benefits. The plain non-fat yogurt that I buy from Lidl’s is 130 calories per cup and 23 grams of protein! It’s low in carbohydrates and very filling. I use 1/2 cup of Greek yogurt and 1/2 cup soy milk in all of my smoothies. They satisfy my hunger for hours.
The high protein content will give you added energy, helping you burn more calories during the day. It’s also a great source for calcium, which is necessary when trying to build strong muscles.
According to healthline, “Greek yogurt can be a healthy and satisfying treat after a tough workout. Not only will it tide you over until your next meal, but it contains protein that can repair damage done by exercise.”
Whey protein is low in fat, carbs, and sugar but very high in Protein. It’s a great supplement if you are trying to cut back on calories from fat. You would have to eat a 6 oz. steak just to get the same amount of protein as whey has in it. Buying a steak every day would be very costly and have more that triple the fat than whey has.
It’s known to be an effective supplement for managing weight loss, muscle tone, and repairing muscle tissue. If you don’t like the taste when mixed in water, you can add it to a smoothie and get even more protein. Just remember that doing this would replace a meal, if you want to benefit from it.
I recently did a product review on, (CLICK HERE) Optimum Nutrition Gold Standard 100% Whey, if you want more information about this product.
CLICK HERE for Optimum Nutrition Gold Standard 100% Whey
Avocados are a heart-healthy superfood fruit. They are a nutrient-dense fruit although high in calories. Each avocado has about 215 calories, but these calories are from healthy fats, fiber, and phytochemical content. All of it’s beneficial qualities will help you lose weight.
Avocados contain vitamin K, folate, vitamin C, potassium, vitamin B6, vitamin E, magnesium, and more. Lets not forget to mention the fact that they have 4.6 grams of fiber and 3 grams of protein. 3 grams of protein in fruit is pretty high when comparing to others.
To sum it up, avocados are heart-healthy, help regulate hormones that are at risk for diabetes, obesity and cardiovascular diseases. For those who are trying to lose weight, the healthy fats in avocados will help you feel full faster and satisfy your hunger for longer periods of time.
Oats/Oatmeal, taken from my recent article for “Drinks for Weight Loss”;
Oats are considered a superfood because they are 100% whole grainand contain necessary vitamins and minerals. The fiber in oats is not just ordinary fiber, it’s soluble fiber which can help to lower cholesterol re-absorption.
Oats also contains B vitamins that help maintain and balance the functioning of the nervous system. It can prevent thyroid problems, osteoporosis, help you lose weight, and boost energy levels.
Oatmeal is claimed to be one of the healthiest foods to eat. It’s high in Protein, fiber, and iron. There are a total of eight essential amino acids in oatmeal, which turns into a source of protein. It satisfies hunger for hours while boosting your metabolism giving you tons of energy to start your day.
Read more about this “Here” under the “Oatmeal Water” header.
CLICK HERE For deals on Oats
Sweet Potatoes are high in fiber, low in calories, and ummm so good! Fiber fills you up faster and helps with the health of the intestines. Fiber is slower at digesting and this keeps you from over eating.
I found this “sweet potato” 3 day diet that looks pretty interesting. One more thing for me to try out. Here is the link. You may have to scroll down a ways to get to it.
Blueberries – Superfood
Strawberries – Superfood and rich in Fiber
Raspberries – Rich in Fiber
Berries are big sources of antioxidants that protect cells from damage. This can protect the body from premature aging and disease.
Blueberries are belly fat fighters. They are high in antioxidants; meaning they prevent cell damage and protect against several types of chronic diseases.
Strawberries have been researched and discovered they reduce blood sugar and insulin levels.
Raspberries have been shown to contain ketones, the compound that gives hot peppers their fire.
Black Beans -Superfood and rich in Fiber
I used to think “gross” when I heard “black beans” mentioned. I didn’t know then what I know now. In fact, I found out how great they tasted before I discovered the many ways they are beneficial for us.
Black beans are a big souce of protein, full of fiber, contains antioxidants that fight disease, and other important vitamins and minerals. For every cup, black beans had 227 calories, 15 grams of protein, 15 grams of fiber folate, copper, manganese, vitamin B1, magnesium, phosphorus, and iron! That’s a lot of good stuff! They are good in salad, burgers (Morning Star Black Bean Burgers” are great!), or as a side dish.
Once again, Fiber fills you up and keeps your hunger down. This leads to a more successful diet. Fiber also plays a big role in intestional health and could lead to less constipation.
Tomatoes/Sun-dried Tomatoes – Superfood
Tomatoes are packed with nutrition, excellent source of lutein, zeaxanthin, and vitamin C, as well as vitamins A, E, and the B vitamins, potassium, manganese, and phosphorus. They are a great source of lycopene, a powerful antioxidant found to promote good health.
Read more about this on my ”
Can help balance cholesterol, decrease belly fat, improve insulin sensitivity, enhances memory & protect against breast cancer. (Information taken from Dr. Axe)
CLICK HERE For deals on almonds
Walnuts – Superfood and Rich in Fiber
Provides omega-3 fats, amy improve brain function, balance cholesterol and blood pressure.
Dr. Axe says that pre-shelled,and pre-seasoned nuts are not as beneficial because when the shell is removed it causes the natural fats and oils to break down and become rancid more easily.
Pre-Seasoned nuts may have a lot more sodium and sugars, which reduces their health properties. In order to benefit the most, try for the natural unsalted nuts. When possible, buy nuts that are still in the shells.
Wild Salmon – Superfood
Fish in general is rich in high quality proteins, essential nutrients and omega 3 fatty acids (good for the brain, heart, and various other parts of the body).
Oysters and Wild Salmon are considered to be “Superfoods.” According to Dr. Axe, fish is very healthy and by eating it, lowers our risk of depression and other mental disorders. Oysters have a very nutritional benefit whether you like them raw, baked, boiled, grilled, or fried. Here is a recipe I found for oyster stew that you might want to try.
Tuna is heart friendly and comprises omega 3 fatty acids. It is know to lower blood pressure, improve the immune system, aid in weight loss, strengthening your bones, prevents risk of cancer, improves skin health, and it can even provide energy! What more can you ask for? Just keep in mind, when buying tuna in a can you want to look for “Light” Tuna in water, not oil.
As you may have noticed, I love Cinnamon! Not only does this spice add a wonderful taste to my smoothies, oatmeal, sweet potatoes, and even butternut squash, but it is also very healthy.
Try adding these cinnamon sticks to your oatmeal water. Here are the ingredients to fix a small pitcher.
- 1 cup of Oatmeal
- 1 Cinnamon Stick
- 2 liters of Water
In a blender, add the oatmeal along with one glass of water and blend until mixed well. Add the rest of the water, the cinnamon, and a sweetener (Stevia or honey) – optional.
It has been scientifically prove to have medicinal properties. It is loaded with antioxidants, one of which, “polyphenol antioxidants,” that protect the body from oxidative damage. The antioxidants in cinnamon also have anti-inflammatory effects which help lower the risk of disease.
Here’s a great video I found Dr. Mercola;
All three of these are great spices!
Ginger has been know to help prevent or manage Type 2 diabetes as well as offers anti-inflammatory benefits that may protect the liver from inflammation.
Garlic or Garlic juice offers antibiotic benefits that may be effective against methicillin-resistan Staphylococcus, MRSA, and other drug-resistant strains of bacteria. Information taken from Healthy Living.
Garlic and Ginger are herbs that can also help you lose weight. There have been scientific studies showing the garlic can have a fat-burning effect, but this study was done on mice not humans. Ginger has been know for it’s ability to control your appetite.
I use ginger in my water along with cucumber and lemon. Works great! I stay hydrated, refreshed, and have less appetite.
Turmeric reduces fat mass and accelerates diet and exercise induced weight loss. It helps detoxify the liver, improves digestion, has an anti-inflammatory effet, reduces Type 2 diabetes associated with obesity and enhances your metabolism. Information taken from “Turmeric for Health.”
CLICK HERE for deals on Turmeric spice and supplements
It even offers cancer-preventive and pain-relieving benefits and acts as an antioxidant, preventing damage to cells from accumulated toxins and waste products.
7 Super-Foods to Eat Every Day “Video”
I hope you enjoyed this article and learned some interesting things, I know I did. There are so many beneficial foods that even I didn’t realize, for both weight loss and overall well being.
Please leave me comments, opinions, or suggestions in the reply box below. I would love to hear what you think.
Thanks and best of health,
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