1. Quinoa
Quinoa is a whole grain that contains a high amount of protein and fiber. It is a plant-based food that is considered to be a complete protein with amino acids. Amino acids are blocks of proteins that make blood, bones, muscles, and skin. Compared to other grains quinoa has a high protein-to-carbohydrate ratio. The antioxidant in quinoa supports bone health, lowers the risk of disease, and reduces inflammation. It has a low glycemic index that helps long-term weight management and controls the blood sugar level. Quinoa promotes healthy bacteria growth in the gut because of fiber. It can be a great choice for vegetarians and those on a gluten-free diet.
2. Pumpkin
Pumpkin is one of the great food for a healthy weight journey. This food is filled with so many several nutritious health benefits. Pumpkin is not only loaded with fiber, potassium, vitamins, and minerals but also low in calorie density. It is a great source of Vitamin B6, Vitamin E, Vitamin C, and Thiamin. Pumpkin has carotenoids which the body uses to make vitamin A. It is very low in harmful things like salt, saturated fat, and dietary cholesterol. Do you know pumpkin puree is antioxidant-rich and also naturally low in calories? Not only the pumpkin pulp has many health benefits but the seed of it also contains many benefits like a great source of omega-3 fatty acids and protein as well.
3. Eggs
Eggs have an impressive nutrition profile. Ya, it is true that eggs are said to have high cholesterol content, but do you know that they can also be a part of a healthy diet as well. Eggs are rich in vitamins like folate, vitamin D, B vitamins, and vitamin A. They are also high in protein and minerals. The egg yolk has the highest concentration of minerals, fats, and vitamins and even the egg white has contain protein. The protein in eggs can help keep you full, you will eat fewer calories in the whole day, and as a result, it will help in maintaining weight or losing weight. The protein in eggs slightly increases your metabolism, which can help you burn more calories.
4. Chickpeas
Chickpeas are used more among legumes in the world. This legume provides many health benefits like improving digestion, weight management, reducing blood glucose levels, and promoting bone, heart, brain, and mental health. Chickpeas are loaded with vitamins, minerals, and fiber. They are also very high in plant-based protein. The amazing fact about chickpeas is that it provides up to 40% of daily fiber, 22% of iron, and 70% of folate. Chickpeas have a low glycemic index, which means the body digests this legume slowly. Which indirectly makes you feel full for longer and prevents spikes in blood glucose levels. Chickpeas are so good and include many health benefits that in a study it was mentioned an individual who consumed chickpeas regularly was more likely to fit within a lower body mass index.
5. Dark Leafy Greens
Dark Leafy Greens should always be included in your daily diet, as it has several nutritional and health benefits. Leafy Greens are high in vitamin K which interacts with your medication. It also boasts an assortment of fiber and micronutrients. Dark leafy greens contain thylakoids, plant compounds that have been connected with better appetite management and increased satiety. They are low on the glycemic index and low-calorie these properties make them perfect for reaching or maintaining a healthy weight.
6. Kefir
Kefir contains K2, B2, B12, magnesium, phosphorus, protein, and calcium. It is a protein-rich food that aids boost metabolic activity which eventually makes you feel full and also reduces the desire to overeat. The properties found in kefir impact calorie absorption. It also reduces inflammation and balances the gut microbiome. As gut and digestive issues are important in maintaining a healthy weight and metabolic activity. Most importantly kefir has fatty acid Conjugated Linoleic Acid. In a study, it has been found that CLA supports reducing body fat, as result contributes to weight loss. Consuming kefir over time has improved lactose intolerance and eliminated toxins, waste, and excess weight.
7. Avocados
Avocados are delicious fruit it also contains many health benefits. They’re rich in nutrients such as fiber, vitamins, and minerals. It is true that avocados are a fruit but are also considered a source of fat. The fiber contained in it can help you feel fuller and more satisfied after eating. Avocados are low in carbs and also contain the proper amount of riboflavin, antioxidants, niacin, magnesium, copper, and manganese. A diet containing avocados tended to have more nutrient-rich diets improved blood lipid levels, lower body weight, and a lower risk of metabolic syndrome. Avocados can also help reduce inflammation and your risk of heart disease.
8. Asparagus
This veggie is low in fat and calories. It is high in water and fiber. Asparagus is a natural diuretic, which means it can help flush excess fluid and salt from your body. It is a great source of vitamin E, vitamin K, and antioxidants. Asparagus is rich in folic acid and also great for gut health. The vitamins contain in asparagus protect cells from the harmful effects of free radicals and help strengthen your immune system. In studies, it was found that asparagus may help lower cholesterol. Asparagus is used in traditional medicine that helps treat urinary tract infections and also ease constipation.