Whether you want to lose weight or just get healthier, these 5 superfoods will help you get there.
1. Chia Seeds
These little seeds pack a major nutritional punch. A tablespoon contains 69 calories, largely thanks to the seeds’ heart-healthy fats, plus 5.5 grams of fiber. It’s no surprise they make a welcome addition to everything from smoothies to make-ahead puddings.
2. Spinach
Popeye was on to something. This dark, leafy green is chock-full of so many beneficial nutrients, like iron, potassium (a helpful bloat-buster), fiber, and even protein.
Blend 2 cups of spinach, 1 cup of fruit, and an unsweetened milk substitute for a filling, healthy smoothie that can aid weight loss, or use it as a bed for a colorful salad.
3. Lentils
Lentils are a bonafide weight-loss booster, thanks to their fiber and protein content— 1 cooked cup provides 16 grams of the former and 18 grams of the latter.
There are many varieties of lentils, but red and yellow cook fastest (in about 15 to 20 minutes). Add cooked lentils to pasta sauce for a heartier dish. Their mild flavor blends right in, and because of the protein level, you can skip meat altogether.
4. Kale
It seems like kale's buzz will never die down, and for good reason: One raw chopped cup contains 33 calories 2 grams of protein, 1 gram of fiber, and a hearty helping of iron and calcium. Mix raw chopped kale into cooked black beans. Or slice kale into thin strips, sauté it with vegetable broth, and top with orange slices. Make it a meal by tossing the mix with quinoa.
5. Blueberries
Blueberries are notorious for being jam-packed with antioxidants, which can fend off anything from the flu to weight-inducing inflammation by fighting free radicals. Toss the indigo orbs into whole-grain pancakes or eat them on their own for a belly-filling snack!