Ten Superfoods to eat for weight loss and good health

By Live Healthy Africa Reporter
 
Have you heard of Superfoods? These are basically nutrient-rich foods that scientist consider to be highly beneficial for health and well-being. The so-called Superfoods-the term is not really scientific- tend to be rich in antioxidants including beta-carotene, vitamin A, Vitamin C,   Vitamin E, flavanoids and selenium.  Some of these foods are also rich in omega-3 fatty acids. These foods are most often plant-based although a few dairy products and oily fish are also considered superfoods.

 Here is our generic list of ten Superfoods:-

 
Berries
They are rich in vitamins, phytochemicals and soluble fiber and tend to be on many lists of superfoods. 

Beans
They are easily accessible and affordable almost across Africa so it should not be hard for one to incorporate beans in their diet. The good thing about beans is that it goes well with other foods like rice, ugali and maize.  Beans are a source of low-fat protein and have insoluble fiber which lowers cholesterol. Beans also provide the feeling of satiety for a long time because they are rich soluble fiber.

Spinach
This green leafy vegetable has high amounts of Vitamin A, Vitamin C and Vitamin K, as well as fiber, and calcium. Other than spinach try incorporating other green leafy vegetables like Kale, Broccoli, Collards and Cabbages.

Sweet Potatoes
They are affordable and easy to access. Sweet Potatoes are good sources of Fiber and Vitamin. You can eat it for breakfast, as a snack with tea/coffee or even incorporate it in your main dish.

Oily Fish
Oily fish are rich in Omega-3 fatty which lower risk of heart disease and stroke. Try incorporating salmon, sardines, mackerel and other fatty fish into your diet.

 Fruits
 Fruits such as strawberries are rich in Vitamin C while Apples are rich in fiber and are associated with reduced risk of cardiovascular disease, certain cancers, diabetes, and asthma.

 Eggs
Eggs are cheap and come loaded with lots of protein. A single large egg offers six grams of protein. Eggs are also rich in omega-3 fatty acids which are good for your heart.

Nuts
Nuts have high levels of minerals, healthy fats and make for a healthy snack.  They are high calories so one should be careful with their portions.  The rule of thumb is to try to eat a handful of nuts a day.

Fat-free Plain Yogurt
It is high in calcium and has other nutrients including protein and potassium.  Avoid the high fat and high sugar type, though.

Lentils
Lentils are high in protein, iron and other essential nutrients. They are also easy to access, cheap and easy to prepare.

Other foods considered to be superfoods include whole grains, oatmeal, green tea, coffee, berries and chocolate.
Don’t just eat these ten foods instead aim for what some Dietitians refer to as "super diets" meaning that one should have a healthy balanced diet, rich in fruit and vegetables and wholegrain foods.