Top 50 superfoods for weight loss,healthy low fat low calorie meals,best diet plan bodybuilding,keep skin looking young forever - 2016 Feature

Think popping a multivitamin once per day is good enough to cover all of the bases your diet is missing? These crunchy, tangy fruits have always been known to keep the doctor away and keep you healthy.
This high fiber, spiky vegetable contains a lot magnesium, which is important for more than 300 biochemical reactions within the human body. These little stalks of goodness are a natural diuretic, meaning they help prevent bloating and can help rid your body of waste. Bananas are well known for being high in potassium, which is great for muscle health and replacing lost electrolytes after a hard workout or a night of drinking. These red-purple vegetables contain a phytonutrient called betalain, which may help to prevent heart and liver disease, cancer, and other degenerative diseases. Red, green, and yellow bell peppers can be cooked in so many different ways and they always taste great. These little berries are full of anthocyanin, a flavonoid that will increase the amount of antioxidants in your blood stream.
Though sometimes ignored, blackberries contain even more antioxidants than they’re famous cousin the blueberry. Blueberries have long been known to be a superfood, but these little blue orbs can pack a big health punch. Though most commonly found in Scandinavian countries, lingonberries are closely related to cranberries, meaning they’re good for treating urinary tract infections. For their small size, you might be surprised to find out that the Goji berry contains nearly 500 times more vitamin C per ounce than oranges.
Black beans are full of protein, fiber, and complex carbohydrates that will keep you full longer.
These small, green, leafy globes have gotten a bad rap for their taste, but they have one of the highest nutritional contents. Eating lots of brightly colored foods is a great way to maintain a healthy diet, but white-fleshed foods can also be healthy.
These small seeds have been prized for thousands of years by the ancient cultures of South America and are just now seeing a resurgence in the modern diet.
The coconut is one of the only natural sources of lauric acid, which helps to prevent high cholesterol and high blood pressure. Though all good things should be eaten in moderation, one of those good things that you shouldn’t feel guilty for is dark chocolate. These citrus fruits have long been used to treat scurvy, but they’re still important today in our modern diet.
Lentils are a great source of plant protein with a half-cup giving you half of your daily folate, a B vitamin. You might be surprised to learn that mangoes are a part of the same family as pistachios and cashews.
Almonds are well known as a great snack food, but you might be shocked at how few are actually in a serving. Oats, especially when steel cut and unprocessed, are a great form of fiber to improve digestion, keep you fuller longer, lower cholesterol, and control blood sugar levels. Olive oil is packed with healthy monounsaturated fats that are great for replacing other, less healthy fats. With their delicate skin dappled with orange and red, these little fruits are full of polyphenols and good nutrients; such as vitamin C, beta-carotene, fiber, and potassium.
This spiky, tangy fruit is full of an enzyme called bromelain that has been used since ancient times to reduce inflammation, slow blood clotting, and even improve the absorption of antibiotics. Another important grain to add to your diet is quinoa, which contains high fiber and all nine essential amino acids.
Manage your email preferences and tell us which topics interest you so that we can prioritize the information you receive. Asparagus is high in lycopene, which has been found to protect the prostate and help reduce the risk of prostate cancer.
Like apples, blueberries are high in soluble fiber, which can help lower cholesterol and slow the uptake of glucose, helping you maintain healthy blood sugar levels. The versatile butternut squash brims with beta-carotene, which is important for eye health. Dark chocolate's antioxidants, including flavonoids and polyphenols, may help prevent heart attacks by protecting arteries from becoming clogged.
The National Institutes of Health-AARP Diet and Health Study found that people who drank coffee (regular or decaf) were less likely to die from heart and respiratory diseases, stroke, injuries and accidents, diabetes and infections. Low-fat, no-cholesterol fava (broad) beans have plenty of fiber and B vitamins, including folate, thiamin and riboflavin. Greek yogurt contains fewer carbohydrates, less sugar and salt, and more protein and digestive-friendly probiotics than American-style yogurt. Maca is typically found in powder form these days, as juice bars use it to give their smoothies a boost.
To make the transition as easy as possible, we’ve put together a list of 50 superfoods and why they’re so good for you.
Apples contain an antioxidant called quercetin that has been linked to reducing the risk of lung cancer.
Asparagus is also high in vitamin K; just a half cup of asparagus will give you half of your daily serving. The monounsaturated fats contained in avocados are good for your cholesterol, can decrease the risk heart disease, and benefit brain activity.

Bananas are also full of fiber, which helps to fend off hunger, as well as vitamins C and B6. Beets also contain nitrate, which helps blood flow to the brain and might reduce your risk for dementia.
Acai berries also contain essential amino acids that are good for muscle health and regeneration. Blackberries are also higher in vitamin A and C, magnesium, protein, and they contain less sugar.
They also contain plant polyphenols that lower inflammation, fight staph infections, and replace antioxidants. These little guys have more glucosinolates, the compounds that ward off cancer, than any other veggie.
These giant balls of fiber are also high in the cancer fighting glucosinolates and vitamins A and C. Just one serving of carrots gives you 210 percent of your daily dose of vitamin A, which is good for healthy skin and eyes. The dark crimson color (no, not the cherries on top of your ice cream sundae) of the cherry flesh comes from anthocyanins. New research shows that the natural saturated fats in coconut and coconut oil are not bad for you like processed fats. Garlic, when crushed or chopped, releases a compound called allicin which has been shown to kill 23 types of bacteria, including staphylococcus and salmonella. Grapes (and red wine) are full of a phytonutrient called resveratrol which can lower LDL, the bad cholesterol. This powerhouse vegetable contains 90 milligrams of fiber per cup while spinach only contains 30 milligrams. Though kale may be the superest of super foods, it’s good to rotate your greens and make sure you’re getting a little of everything.
One cup of kiwi, or about two medium-sized fruits, contains 273 percent of your daily value of vitamin C, which is important for the growth and repair of tissues throughout your whole body. One small lemon can contain up to a third of your daily dose of vitamin C, which is essential for collagen creation to keep your skin, blood vessels, tendons, and ligaments strong. Lentils are also low on the glycemic index, which means that they cause very little spike in the blood sugar unlike other starches. Almost devoid of all fat, sugar, and salt, these are a valuable addition to any healthy diet. They also contain arginine, which is an amino acid that keeps blood vessels healthy and pliable.
These nuts are loaded with serotonin, a brain chemical that is directly tied with happiness.
Pine nuts can improve your eyesight with vitamin A and lutein, they can help you build stronger bones with vitamin D, boost your immune system with vitamin C, and also give you a small portion of iron and protein.
This bright orange fruit is full of vitamin C, potassium, and vitamin B1 for good brain development. Papaya has a unique ingredient called papain that helps to break down dead skin cells and promote healthy skin renewal. But beware; pineapple is high in sugar with 16 grams per cup, which is almost half the recommended daily dose. The crimson color of its inside reveals that this fruit is high in antioxidants, which will reduce your risk of cardiovascular disease and heart attacks.
Prunes have twice the amount of antioxidants as blueberries and they’re full of polyphenols, which stimulate bone growth. Bright orange pumpkins are full of alpha- and beta-carotene, which are both natural cancer fighters and can be turned into retinol for healthy eyes. In addition to lycopene, asparagus contains vitamin A, important for the immune system and eye health, and lots of fiber to help reduce cholesterol and encourage heart health.
But there's much more packed inside those blue skins: Vitamins C and K are the major players, as are antioxidants and the mineral manganese. The heart also benefits from the vitamin C in this winter squash and its high fiber content, which helps lower cholesterol and maintain good blood sugar levels.
Some studies indicate that consuming small amounts of dark (at least 70 percent cacao) chocolate on a regular basis can lower blood pressure and decrease the rate of stroke in women by 20 percent.
Minerals such as manganese, iron and potassium also make these beans a nutrient-rich choice. A serving of low-fat or nonfat Greek yogurt may have twice the protein and half the sugar of its non-Greek counterpart. This nutrient-rich root has been used by Native Americans for thousands of years, and it helps out your endocrine system, which should -- among many other things -- increase your energy, boost your sex drive and balance your hormones. Your body doesn’t absorb nearly as many minerals and vitamins from that pill as you might believe.
Food advertising can be confusing; it’s hard to know if low-fat, low-sugar, whole grain, all natural, or organic is the healthiest for you and your family. Asparagus contains a high dose of folate, which can help prevent anemia in adults and birth defects in children when taken during pregnancy. They also include lycopene, which reduces risk for certain types of cancer, including prostate cancer. Anthocyanin, a flavonoid that gives fruits their rich bright colors, is thought to lower the risk of heart disease, diabetes, and cancer. They’re known to improve memory by protecting the brain from inflammation and to increase communication between brain cells.

But broccoli isn’t all talk, it’s also full of great fiber to help with digestion and to keep you full longer.
The whole grain brown rice (you can think of this literally that you’re eating the entire or whole grain, not just the refined grain) is full of fiber, which will fill you up and keep you satisfied for longer. Brussels sprouts also contain vitamins A and C, fiber, potassium, choline, and even a little protein.
It’s important when choosing your dark chocolate to buy some that’s as close to the source as possible with the minimum amount of additives and added sugar. The component thought responsible for most of edamames health benefits is a type of phytoestrogen that works with the soy proteins to protect against cancer, heart disease, and osteoporosis.
Darker grapes (red and purple) also have a higher content of anthocyanins than green grapes. Kale has high levels of iron, vitamins C, A, and K, calcium, carotene, lutein, and vitamin B6. Mangoes contain a high level of vitamin B6, which is essential for memory and might even slow down the onset of Alzheimer’s.
Mushrooms contain fiber, all five B vitamins, folate, potassium, iron, and selenium, which can be found in very few foods. Not only that, just 14 walnut halves contain more than twice the daily dose of an omega-3 fatty acid that’s been linked with memory and coordination improvement. Olive oil is a natural anti-inflammatory and could ward off cancer with its high vitamin E content. It’s also high in vitamin C, E, and carotenoids; such as beta-carotene and lycopene, which are all beneficial for younger, healthier looking skin. Though great for your heart, pomegranate and lots of pomegranate juices are high in sugar, be aware of what you’re eating. They’re also full of fiber and naturally occurring sorbitol, both of which aid digestion and prevent constipation. Pumpkin seeds are a powerhouse food in their own right; they’re full of magnesium, zinc, and omega-3 fatty acid.
Quinoa cooks just like rice and is known for containing a large amount of lysine, an amino acid that’s important for tissue growth and repair. Asparagus also contains protein and iron — something you may not expect from these thin green spears. That means your eyes, red blood cells, immune system, bones and tissues all benefit from this vegetable. Other research found that those who drank three to five cups of coffee a day in their 40s and 50s had a 65 percent lower rate of developing Alzheimer's than those who drank two cups a day. Eating these single ingredient, non-processed foods is a simple way to change your eating habits and be healthier.
Eating more apples has been linked to reduce risk of cardiovascular disease, diabetes, and asthma.
Vitamin B6 is essential in the body for the production of glycogen, a backup source of energy that’s stored in the muscles and liver and promotes skin health. These greens are full of folate, a B vitamin that can reduce your risk for heart disease, certain cancers, and stroke. One cup of brown rice also gives you 88 percent of your daily dose of manganese, which is used in the production of energy in the body. Just one cup of brussel sprouts will give you 240 percent of your daily intake of vitamin K1, which is important for proper blood clotting.
That beta-carotene is converted into vitamin A, which is essential to maintaining good night and color vision. Due to an interaction with estrogen, cauliflower may reduce risk of uterine, cervical, and breast cancers. Studies found that runners who drank tart cherry juice before and after a marathon reported less muscle pain and fatigue. Make sure to ground your flax seed before ingesting or your body won’t be able to absorb all of their goodness. One study found that collard greens actually lowered some people’s cholesterol more than the cholesterol lowering medication. Mangoes also have high concentrations of alpha- and beta-carotene, which promote healthy eyes. With all the nutrition packed in, mushrooms can help to control blood pressure and lower cholesterol. Research has found that most people eat 41 percent more calories when eating unshelled pistachios. At the bottom of the article, we also break down the importance of certain vitamins, as well as define some of the nutritional terms. Regular consumption of carrots may help to limit age related eye issues; such as macular degeneration and cataracts.
Cherries have natural anti-inflammatory effects that can help muscle soreness, arthritis, gout, and even heart disease.
When you don’t have to crack the shell and work for it, be careful not over indulge in those healthy fats. Egg yolks are full of choline, a B vitamin that’s important for maintaining a healthy brain, for sending messages from the brain to the muscles, retaining memory, and balancing your metabolism.

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