Kick-Start Your Weight Loss With These 15 Superfoods

The number on the scale isn't changing. Those last few pounds you are trying to shed just aren't coming off. You're asking yourself, "What am I doing wrong?"

You make a choice every time you eat — whether to encourage weight gain or fuel weight loss. By the end of this article, you will be armed with information to fuel weight loss. 

In this article, you will learn:



• What superfoods are
• Best superfoods for weight loss
• And much more
  

Table of Contents

The term "superfood" refers to food with an unusually high nutritional value. These foods must provide a range of nutrients that benefit the body in various ways.

While many foods offer benefits in certain areas, superfoods must provide as much nutrition as possible in the least amount of calories. 

Superfoods are often plant-based but do include some fish and dairy. 

Superfoods are high in: 

• Antioxidants
• Vitamins; and
• Minerals 

Because of all the health benefits they contain, superfoods may provide: 



• Healthier-looking skin
• A sharper mind
• Better immune system
• And much more
  

According to the U.S. Department of Agriculture (USDA), avocados contain 29 milligrams of magnesium or about 7 percent of the daily value (DV). Research has shown that magnesium regulates blood pressure and blood sugar, and magnesium deficiency increases type 2 diabetes risk. 



Avocados also provide fiber along with polyunsaturated and monounsaturated fats that are heart-healthy. Therefore, the risk of heart disease can be reduced by replacing saturated fat — from sources such as butter — with fats found in foods such as avocados.

Few superfoods receive as much praise as the berry family. Most superfood lists include blueberries, but almost any edible berry may qualify. 

Some of the other powerful superfood berries include: 

• Blackberries
• Strawberries
• Cranberries; and
• Raspberries

While all superfood berries differ in nutritional value, they are all …

• Low in calories
• High in fiber; and
• Packed full of antioxidants

…  and help combat cancer-causing free radicals. 

Additionally, blueberries are rich in anthocyanin pigments. 

Anthocyanin pigments not only give blueberries their vibrant color but are also potent antioxidants that may help reduce: 



• Diabetes
• Heart disease; and
• Alzheimer's disease risk
  

A superfood powerhouse, black beans are packed with nutrients and have the ability to lower cholesterol. 

Black beans also contain a great amount of fiber. According to research, fiber makes you feel full longer, which could help with weight loss. 

Additionally, black beans are a good source of protein, with 15 grams per cup, and have no saturated fat like red meat. In addition, they contain polyphenols, which are potent antioxidants. 

In addition to being versatile and high in protein, black beans are also very affordable. 



As a result of its affordability, black beans are often referred to as "poor man's food.” However, they are rich in nutrition. 

You cannot go wrong with salmon as a source of protein. 

Wild salmon contains omega-3 fatty acids, which the body cannot produce alone. 

Omega-3 fatty acids: 

• Reduce inflammation
• Improve circulation
• Increase the ratio of good to bad cholesterol; and
• Reduce cancer risk. 

Additionally, as well as vitamins D and B, salmon contains selenium, which protects cells from damage.

Even though salmon is one of the most popular superfoods, it is crucial to avoid farmed salmon because it contains inflammatory omega-6 and lacks the high levels of vitamin D that make salmon such a great superfood.

Oats might seem simple, but they are tasty and one of the best superfoods for weight loss. 

Due to their fiber content, oats are great for losing weight. You can meet your daily fiber goals by eating them for breakfast. 

Do you want to take oats to the next level? Combine them with: 

• Cinnamon
• Chocolate; or
• Berries 

Moreover, oats contain magnesium, a mineral that helps regulate blood sugar levels. 



When adding oats into your diet, choose whole grain oats (such as steel-cut oats, which contain more fiber than rolled oats). Avoid processed, sugary oat products that spike your blood sugar. 

Whether cooked or raw, this member of the cabbage family makes a great side dish. 

Besides having many vitamins and minerals, broccoli has a punch of filling fiber that supports weight loss and stabilizes blood sugar. 

Additional health benefits of broccoli include: 

• Lowering cancer risk
• Preventing heart attacks; and
• Preventing strokes

Additionally, cruciferous veggies — such as broccoli — contain indole glucosinolates, which support a healthy gut bacteria balance and could reduce or prevent digestive conditions like ulcerative colitis and Crohn's disease.

You can get plenty of daily nutritional benefits from a handful of nuts. They come in wide varieties, but what type is healthiest? Almonds!

Almonds boost feelings of fullness and delay the return of hunger due to their: 

• Healthy fat
• Protein; and
• Fiber blend

Researchers have found that eating almonds instead of a high-carbohydrate snack daily helps reduce belly fat and improve cholesterol levels. 

In addition, almonds and other tree nuts may reduce body mass index and waist circumference. 

Another perk of almonds? Studies have shown that almonds contain about 20% fewer calories than their labels indicate since some calories are not absorbed into the bloodstream.

 Are you interested in learning more? If so, schedule a complimentary consultation today with Dr. Donna Sergi.

As much as kale has become a celebrity in recent years, spinach is equally healthy. 

Spinach is like “that guy” who can do it all — there’s no stopping spinach!

This dark green vegetable is loaded with: 

• Vitamin A
• Vitamin C
• Vitamin K
• Fiber
• Calcium; and
• Other minerals



Additionally, toxins build up in your system when your liver is not working properly, making you very ill. As spinach is high in vitamin E and two compounds called "betaine" and "choline," which turn off fat storage genes in the liver, it is particularly cleansing.

Health food products and recipes often contain chia seeds.

Each ounce of these tiny seeds contains 10 grams of fiber, a significant benefit for weight loss. 

Due to the high amount of fiber, chia seeds: 

• Regulate blood sugar 
• Regulate insulin levels
• Reduce calorie absorption
• Delay hunger; and
• Support a healthy gut

Chia seeds also contain 95 milligrams of magnesium and other minerals. Additionally, chia seeds contain alpha-linolenic acid (ALA), a plant-based omega-3 with anti-inflammatory properties.

Due to their high vitamin C and lycopene content, grapefruits can prevent everything from wrinkles and belly fat to cancer and high blood pressure. 

Experts say lycopene, a powerful phytonutrient found in grapefruit, can reduce the risk of the following cancers: 

• Bladder
• Lung
• Prostate
• Skin; and
• stomach 



It’s also been shown that eating half a grapefruit before meals may reduce belly fat and lower cholesterol levels.

Turmeric is a perennial herb native to India. Due to its golden color, turmeric is commonly used in Asian cuisine and is referred to as "Indian saffron."

Turmeric is considered a natural remedy for a variety of ailments. These include: 

• Gastrointestinal issues
• Liver-related problems
• Depression; and
• Pain

Turmeric's medicinal properties are mainly attributed to some of its chemical components, known as curcuminoids.

Curcumin, turmeric's primary curcuminoid, is a powerful antioxidant and anti-inflammatory.

In addition to being delicious, ginger also offers several health benefits.

As well as being … 

• Spasmolytic
• Anti-inflammatory; and
• Anti-viral

… it is packed with essential vitamins and nutrients.

A virus responsible for the common cold, human respiratory syncytial virus (HRSV), is effectively combated by fresh ginger. Moreover, its stimulating properties help your body overcome a fever by making you sweat.

Ginger can lower high cholesterol by activating an enzyme that increases the body's use of cholesterol if you're trying to reduce it.



Ginger can also ease arthritis pain. Ginger root contains gingerol, which is a potent anti-inflammatory compound. In addition to reducing the pain associated with osteoarthritis and rheumatoid arthritis, gingerols have an analgesic effect on the joints.

Fermented foods promote the growth of good bacteria through a natural preservation process. 

Examples of fermented foods include: 

• Sauerkraut
• Kimchi
• Kombucha
• Miso kefir; and
• Yogurt with live cultures

Our gut microbiome is naturally supported when we eat these foods, as the good bacteria act as a probiotic. 

When consuming fermented foods, you may be able to: 

• Improve digestion
• Prevent bloating
• Prevent excessive gas; and
• Eliminate irregular bowel movements

You'll find the best-fermented foods in the refrigerated section —  pasteurizing or canning them can kill the probiotics.

Though all green vegetables have their benefits, kale is known as the "queen of greens" due to its high nutritional content. 

These leafy greens contain: 

• Vitamin C
• Vitamin E 
• Calcium
• Potassium; and 
• Magnesium 

 Some benefits of making kale a part of your diet include: 

• Lowering cholesterol
• Increasing bone strength
• Fighting inflammation; and
• Detoxifying the body

Additionally, kale provides some fiber toward our recommended daily intake of 30g. 

The soothing heat, rich aroma, and classic flavor of chicken broth make it American comfort food, but it is also a vital superfood. 

The essential fatty acids and protein in chicken broth help your body build and repair: 

• Muscle
• Bone
• Skin; and 
• Blood cells 



Chicken broth also contains selenium. The mineral selenium helps prevent and manage cardiovascular diseases and complications, such as strokes and high cholesterol.

Do you feel as if you are constantly battling your weight? If so, nutrition might be to blame. 

Nutritional Response Testing (NRT) could help you determine your best weight loss strategy.

In addition to NRT, Dr. Sergi can assist you with nutritional and holistic lifestyle changes to get you back on track. 

You can schedule a complimentary consultation with Dr. Sergi to learn about HealthierU's services and how NRT may benefit you.