Just like you have a playlist for your digital music collection to quickly access your favorite songs, you need a healthy, low-calorie playlist. superfoods for your body to sing You know your favorite foods by heart, but they’re probably not the healthiest to eat every day. But can you recite a checklist of super healthy foods that energize your body Y prepare him against the disease for the fewest calories?
Right. That’s why we can all use a playlist of favorite low-calorie superfoods to work through our meal and snack rotation every day. Here is an inventory of the best ones you can choose from as recommended by expert dieticians. Keep reading, and for more, do not miss The 7 best fruits you should eat every day, say dieticians.
Eat this superfood as often as you like. “Logging in around 80 calories per cup, fresh blueberries they are not only low in calories, but also high in antioxidants that improve brain health,” says Eatthis.com medical review board member Lisa Moskovitz, RDCEO of NY Nutrition Group and author of The Core 3 Healthy Eating Plan.
“Studies show that blueberries can fight against age-related memory lossshe says. The powerful brain-boosting compounds in berries are flavonoids. Blueberries are also a prime source of vitamin C, vitamin K, and fiber that regulate digestion.
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“kale originated as a side dish, but has now become one of the top low-calorie superfoods,” says Moskovitz. This dark green leafy vegetable is an excellent source of nutrients like vitamin K, magnesium, calcium, iron, vitamin C, and fiber, and you get all of that for just 10 calories per cup.
A medium apple contains only 95 calories, less than those 100-calorie packets of cookies. But you’re much better off with an apple because, well, you know what they say about an apple a day… Eat the skins; that’s where you’ll find all the good stuff, including fiber and a host of healthy nutrients. Apples contain a variety of phytochemicals, including quercetin, catechin, phloridzin, and chlorogenic acid, all of which are strong antioxidants that a nutrition diary study suggests it may help prevent DNA damage that leads to cancer.
The deep red color of pomegranate seeds and their juice should tell you about their high nutrient content. pomegranates they are loaded with polyphenols, compounds thought to protect the body against oxidative stress and reduce the risk of inflammation, heart disease and cancer. Choose a high-quality 100 percent pomegranate juice like POM Wonderful, which is pressed whole to release polyphenols in the peel, pith and arils, says a medical review board member and registered dietitian Toby Amidor, MS, RDauthor of Diabetes Create Your Plate Meal Prep Cookbook.
“A in vitro study at UCLA found that 100 percent pomegranate juice has more antioxidant potency than red wine, Concord grape juice, or green tea, on average,” he says. Pomegranate juice is also a good source of potassium, an electrolyte Important for healthy muscle function.
Try Amidor’s recipe for Pomegranate Lime Mint Popsicles.
greek yogurt it’s a great source of protein and contributes a significant dose of calcium, a nutrient most people don’t get enough of. A 5.3-ounce individual container has about 80 calories and 14 grams of protein. “Combine Greek yogurt with fruit, granola, or nuts to boost fiber, another nutrient that most Americans get low on,” says Amidor. “Some of my favorite nonfat Greek yogurt snack recipes include berry smoothie, apple pie parfaitseither Lemon Raspberry Protein Popsicles.”
“All non-starchy vegetables, in my opinion, are superfoods,” says Eatthis.com medical review board member and registered dietitian. Amy Shapiro, MS, RDfounder of royal nutrition. “They fill you up with fiber, vitamins, minerals and water, which help you fight free radicals and prevent aging and disease.” For a complete list of non-starchy vegetables, see the American Diabetes Association website.
The Japanese have very low rates of colorectal cancer, prompting researchers to look for a possible algae eating connection, a popular dish in Japan. In one to study, the researchers found that red algae may have a protective effect against cancer. You can now commonly find fresh seaweed salad in most grocery stores. And it is also available in dry leaves as snacks. “I love seaweed snacks from give me snacksas they are crunchy, salty and very low in calories, but rich in minerals, including iodine, necessary for hormonal control,” says Shapiro.
Like any green leaf, spinach It is super low in calories but has great nutritional value. On the one hand, spinach is high in iron and magnesium, two nutrients related to a healthy metabolism to burn calories. “Vegetables (like spinach) are always an option because they are filling, high in water volume, and nutrient-dense with lutein and zeaxanthin to protect the eyes from macular degeneration,” says Shapiro.
Although they are tiny, the seeds are considered a superfood because they contain so many good things: healthy fats, protein, fiber, vitamins and minerals. Gram for gram, the seeds are technically high in calories, but because the usual serving size is small, they can still be called a “low-calorie superfood.”
Some of the best are pumpkin seeds (126 calories per ounce), which are high in magnesium to keep blood sugar, mood, and sleep in check; sunflower seeds (51 calories per tablespoon), one of the richest sources of vitamin E; Hemp seeds (55 calories per tablespoon), a fantastic source of plant-based protein; and both chia and flax seeds (55 calories per tablespoon), which are rich in fiber for digestive health and plant-based omega-3 fatty acids.
Pick up any diet book and you will find broccoli Recommended as a superfood. Not only is it low in calories, but it is also rich in sulforaphane, a compound that research indicates that it fights the storage of body fat. Mounting clinical evidence suggests that this phytochemical compound is effective in preventing and treating various types of cancer, including prostate cancer, breast cancer, colon cancer, skin cancer, urinary bladder and oral cancer, according to the American Institute for Cancer Research.
A ½-cup serving of this colorful root vegetable packs a host of health benefits into just 41 calories. For starters, carotenoids, the pigments that give carrots and other greens their orange, red, yellow, and purple colors, may provide anti-inflammatory and anticancer effects, according to research in the British Journal of Pharmacology.
Carrots also contain the powerful antioxidants lutein and zeaxanthin, which can prevent macular degeneration, a common age-related disorder that leads to vision loss. And the eye health benefits don’t end there: a half cup of raw baby carrots provides 51% of your daily requirement for vitamin A, a critical nutrient for your vision.
