It’s true; some foods are just more super than others. It’s not their fault these salty dogs and sultans of swat have more superpowers than their not-so-nutrient-dense contemporaries. Being healthy isn’t about tossing salads full of iceberg lettuce and chugging cold press juices that cost $9 bucks a slug. You’re eating health-ish but you’re not eating smart. If you aspire to have an 8-pack (yes, you can have more than 6), lighting quick cognitive function to outsmart your friends and endurance to outlast your trainers or CrossFit Coaches, then you’re going need to make every bite count.
That’s why we’ve made a list of the best superfoods (and fruits), to elevate your nutrition beyond just weight loss. But what exactly qualifies as a superfood?
What Are Superfoods?
Superfoods are foods that contain a power-packed megadose of nutrients to help your body run at optimal levels. There is no criteria of what defines a superfood, however some foods just have a high dose of vitamins and minerals compared to others. If you can incorporate some of the superfoods below into your daily diet, you'll help your body get the nutrients you need to power your active lifestyle.
The Best Superfoods: Almonds
82 calories per 1/2-oz serving
Eat 3 servings per week
That’s right! Almonds are one of the best superfoods you can eat.These nutty superheroes are chock-full of healthy unsaturated fats, as well as protein, fiber, vitamin E, and make that ticker of yours continue ticking. They have more calories than you might think they’re worth, but it turns out that since nuts are such a hard food, a significant amount of their calories are never absorbed.
The Best Superfoods: Greek Yogurt
154 calories per cup
Get 3 servings of dairy per day
Greek Yogurt is packed full of protein and a probiotic superfood, superhero army to fight unwanted bacteria and deliver the nutrients you need while promoting a healthy gut flora. Like milk, Greek yogurt contains a ton of calcium, which helps burn fat and also keeps you satiated. Making it one of the best superfoods for weight loss!
RELATED ARTICLE The Best Ingredient For Weight Loss: Greek Yogurt
The Best Superfoods: Spinach
7 calories per cup
Eat 2-3 servings per week
We always knew there was a reason why Popeye was eating that can of Spinach. (Huge forearms and tiny biceps may not be the reason though..) What we do know, is that Spinach is full of fiber, calcium and almost your entire daily recommended value of beta-carotene, which is vital for immune health and good vision. If salads aren’t your thing, throw some spinach into your green fruit smoothie, or on top of a taco for the perfect leafy green compliment. These super greens will supercharge your life.
The Best Superfoods: Oatmeal
148 calories per half cup
Eat 3-4 servings per week
Oatmeal is perhaps one of the best sources of Zinc, Soluble Fiber, and Magnesium which will keep your heart happy, and arteries free and clear. Oats are also rich in antioxidants, and plant compounds called polyphenols. The most notable however is a unique group of antioxidants called Avenanthramides which help lower blood pressure levels by increasing the production of nitric oxide. Nitric Oxide is a vasodilator, therefore increasing blood flow by widening the blood vessels. But make no mistake, the single-serve packets are alluring but are full of added sugars, and excess calories. Instead, buy the tub of instant oats and add your own fruit, or superfood partners in crime such as almonds, chia seeds, or fruit.
The Best Superfoods: Sweet Potatoes
100 calories per medium potato
Eat 2 per week
First of all, sweet potatoes are versatile and delicious within any capacity. But, for the sake of being healthy and this article, we’ll skip the tiny marshmallows and brown sugar this time. Sweet potatoes boast a ton of vitamin A, vitamin E and are also high in Vitamin B6. Aside from being incredibly satisfying, whether baked, or tossed in olive oil with pepper, paprika, and oregano, sweet potatoes are also one of the best foods for muscle recovery. So make sure and grab a healthy dose of sweet tots, after your bone-crushing WOD.
The Best Superfoods: Steelhead Trout
130 calories per 4 oz serving
Eat 2-3 servings per week
Tired of Salmon being the Super Fish? Yeah, so are we! Next time you go to the store, and you’re looking for a great dinner idea to impress your girlfriend, grab a filet of Steelhead Trout. It may sound incredibly appetizing, but believe me, it is. Nearly identical to a filet of Salmon in looks, but highly underestimated in taste, you’ll thank me later. Steelhead trout pulls in a hefty 23 grams of protein per serving and contains omega 3 fatty acids, which help with brain, heart and joint health. So after your Friday night WOD, grab some Steel Head trout for dinner so you can enhance your recovery and have a delicious meal.
The Best Superfoods: Kiwi
42 calories per medium fruit serving
Eat 2-3 servings per week
Originally called the Chinese Gooseberry these fuzzy balls of nutrient-dense dreams are packed with 106% of the daily recommended intake of Vitamin C. One cup of kiwi even provides more potassium than the same amount of sliced bananas, with less sugar and fewer calories. It’s safe to say that Kiwi, is definitely the super fruit hero of super fruits. Throw in some Kiwi with a bowl of it’s Super Food counterpart Greek yogurt, with some honey and granola and have yourself a delicious Greek Yogurt and Kiwi Parfait. Fun fact addition, Kiwi’s are actually supposed to be eaten with their skin on, like apples or peaches. Boom.
The Best Superfoods: Chia Seeds
138 calories per 1oz
Sprinkle 20g (1.5 tablespoons) twice daily
Tiny in size, yet ferocious in might, Chia Seeds are among the most nutritious foods on the planet. Rich in fiber, protein and omega-3’s and loaded with antioxidants; Chia seeds are the perfect addition to any snack. Just sprinkle some of these bad boys in your Greek Yogurt, or in your Brown Rice, and you’ve just enhanced your meal with a loaded bowl of gains. An article in the Journal of Strength and Conditioning even stated that ingesting chia seeds was equivalent to the energy boost obtained by drinking Gatorade. Not only that Chia seeds contain the highest plant-based source of protein.
The Best Superfoods: Scallops
95 calories per 3oz serving
Eat on payday
If you’re looking for affordable superfood options, this is not it. But if you have a few extra bucks to spend on a quick, highly sophisticated and delicious meal grab a dozen of these delectable delights. With 95 calories per 3oz serving and 17g of protein, these salty sea babes will serve you up a night to remember. Lightly butter each side, and set your stove to high, to give each side a nice brown sear and you’re set for perfection.
The Best Superfoods: Quinoa
318 calories per half cup
Eat 2-3 servings per week
If you don’t know what Quinoa is, then please stop and open a new tab, then google it. Or stop reading this article and shame on you. Quinoa is the ideal whole grain and can be paired easily with any protein for dinner, or tossed into your favorite salad, or Tuesday taco. Consisting of almost 72% water, yet high in protein, it’s also a great option for Vegans as a plant-based source of protein.
The Best Superfoods: Black Beans
227 calories per cup
Eat 2-3 servings per week
Unlike their classy and expensive sea friends Scallops, Black Beans are an extremely affordable source of protein and fiber with 15 grams of each in just one cup. Throw some black beans into a whole wheat tortilla, with quinoa and lean chicken or beef, and you’ve got yourself a delicious super snack. And despite how this may sound, check out this recipe for black bean brownies. Do it!
The Best Superfoods: Kale
33 calories per cup
Eat 3-4 servings per week
Kale is king and boasts an amazing resume to justify its imperial position. A single 1 cup serving of Kale, contains 206% of the recommended daily intake of Vitamin A, 684% of Vitamin K, and 134% of Vitamin C, all with a grand total of 33 calories, 6 grams of carbs (2 of which are fiber) and 3 grams of protein. Once again.. Kale-Is-King. Eat raw in a salad, with almonds, pumpkin seeds, dried cranberries, bacon, and chicken, or toss into your post-workout green protein smoothie.
The Best Superfoods: Ahi Tuna
110 calories per 3oz
Eat 1 serving per week
Perhaps the most protein dense chicken of the sea, Ahi Tuna, comes in at an impressively lean 28 grams of protein, 0 carbs, and 1 gram of fat per 4oz serving. This delicious sea chicken is also loaded with Vitamin D, Potassium and Vitamin B-12. Sear a steak and slice away! Mix with diced avocado, sesame seeds, green onion, and soy sauce, and you have an amazing Ahi Poke.
The Best Superfoods: Edamame
189 calories per cup
2 servings per week
Soybeans could be the perfect macro distributed snack. Or at least as close to perfect as a healthy superfood can get. in fact, the edamame health benefits will amaze you! One bowl of Edamame serves 17g of protein, 15g of carbs, and 8g of fat! So next time you need an amazing snack in between your meals or on a Friday night to balance your macros, ditch the popcorn and grab a bowl of these tiny green superheroes.
The Best Superfoods: Blueberries
These tiny juicy super blues are packed with antioxidants and phytoflavinoids that are high in Vitamin C, Vitamin K, and Potassium which will help keep your immune system strong and functioning at superhuman speeds. Studies have shown that blueberries may help brain function, improve memory, help prevent heart disease, and lower blood pressure. Make sure to pack your brown bag with a ziplock full of these super fruits to power up your brain and improve weight loss!
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