Here at MealEnders, we really, really love food. And while we appreciate all kinds of eats, there are a few that top our list for being not only delicious and versatile, but also diet-friendly and packed with nutrients. Check out our favorite superfoods below!
1. Quinoa. Not only can you find scores of great recipes for this new staple, but this super seed is packed with protein, high in fiber and a good source of magnesium and phosphorus. At 222 calories a serving (one cup cooked), quinoa will fit right into your diet plan and help you feel full.
2. Green Tea. At zero calories, this household drink has been used in traditional Chinese medicine for centuries. It contains a boatload of vitamin and minerals, including vitamin B, manganese, potassium, folate, magnesium and antioxidants. This vitamin-tastic combo is not only reduces your cholesterol and risk of cardiovascular disease, but is also a healthy way to boost weight loss.
3. Spinach. It’s basically packed with the entire alphabet’s worth of vitamins… with high doses of vitamins, A, C, K and folate, spinach is doing good for your everything from your skin to your bones to your blood to your mood. And spinach’s positive weight-loss effect is well-documented: A study from Lund University in Sweden demonstrated that participants who drank a beverage containing thylakoids (compounds found in spinach membranes) reported fewer food cravings and lost more weight when compared to individuals who did not receive the drink.
4. Blueberries. Besides simply tasting delicious, blueberries are filled with antioxidants, which can help prevent cancer, keep your heart healthy, and boost brainpower. A cup of blueberries has nearly four grams of fiber and only 84 calories making it a top food choice for those watching their waistlines. And if fresh blueberries are too expensive or unavailable, buy your berries frozen—you won’t miss out on any nutrients.
5. Black Beans. With 15 grams of protein, these tasty legumes are filled with all the good stuff you need to stay satisfied. Add in some 12 grams of fiber—half the daily recommended dose for women—and antioxidants and you’ve got a food that’s will not only help you shed pounds, but also prevents disease. You can use black beans to add some heft to your salad, whip up a black bean dip to go with your salsa and guacamole or group with quinoa and squash to make a superfood vegan veggie burger.
6. Almonds. These little nuts pack a powerful punch—they’re the most nutrient-dense of any nut, making them one of the best superfoods. At 161 calories per one ounce serving (a small handful), they provide 3.4 grams of fiber and 13 grams of unsaturated fat (that’s the good kind). On top of that, they’re also rich in potassium, calcium, vitamin E, magnesium, phosphorous and iron. All of this nutritional goodness can help lower cholesterol, aid with weight loss and help to lower systolic blood pressure. So if you’re feeling those mid-afternoon hunger pains… reach for a handful of almonds.