9 foods that can help keep the extra weight away. Are there really certain foods that can help you lose weight and keep it off? These are foods that really can help you lose or maintain weight, either by helping you to eat less or to burn more calories - or, in some cases, maybe even helping to decrease your body fat. Experts say there are two basic categories of foods that can be considered "keeping it off superfoods" because they fill your tummy without piling on the calories: fruits and vegetables . Even a denser vegetable, steamed carrots, has only 140 calories per two cups. But, she explains, eating more calories than your body needs - even in the form of protein - will promote weight gain, not loss. At the end of the day, weight loss is still about burning more calories than you take in.
Superfoods. For more information on how to use Superfoods in your day to day life please have a look at our our superfood greens and browse the pages on 5 most important categories of superfoods below. Green Superfoods. Greens are good, Green Superfoods are even better! Green superfoods have the highest concentrations of easily digestible nutrients, fat burning compounds, vitamins and minerals to protect and heal the body. Fruit and Nut Superfoods. Fruit and nut superfoods are high in anti-oxidants that fight free radicals in the body. Bee Superfoods. Seaweed Superfoods. Herb Superfoods. Herbs as medicine are essentially body balancers that work with the body functions so that it can heal and regulate itself.
11 photos: Top 10 superfoods to fill your plate. Top 10 superfoods to fill your plate – Eating an all-fruit diet isn't the best way to keep your body healthy and strong. Top 10 superfoods to fill your plate – Salmon provides a high dose of omega-3 fatty acids, which studies show significantly lower the risk of heart disease. Top 10 superfoods to fill your plate – Eating a breakfast high in protein is a good way to keep hunger at bay throughout the day. Top 10 superfoods to fill your plate – Many dieters shy away from nuts because of their high calorie and fat count. Top 10 superfoods to fill your plate – Staying hydrated will keep you from munching absentmindedly, and if you choose to drink green tea , you'll also be increasing your metabolism, which will burn more fat. Top 10 superfoods to fill your plate – Broccoli is one of nature's most nutrient-dense foods, with only 30 calories per cup. Top 10 superfoods to fill your plate – Quinoa is the popular whole-grain du jour because it also contains a good dose of protein to help build muscle. Top 10 superfoods to fill your plate – Low-fat dairy is an important part of any superfood-focused diet. Top 10 superfoods to fill your plate – Beans, beans, the magical fruit; the more you eat, the more . They fill you up and provide muscle-building material without any of the fat that meat can add to your meal. Top 10 superfoods to fill your plate – While researchers aren't positive that eating chocolate will make you thinner , the heart benefits of dark chocolate have long been recognized.
All types of tea – green, black and oolong – are produced from the Camellia sinensis plant using different methods. Fresh leaves from the plant are steamed to produce green tea, while the leaves of black tea and oolong involve fermentation. The evidence on green tea. Does drinking green tea protect you from cancer? The authors of the review concluded evidence of a link between green tea and cancer was weak and "highly contradictory". Can green tea aid weight loss? Can green tea help prevent or delay Alzheimer's disease? Evidence of a positive link between drinking green tea and Alzheimer's disease is weak. Can green tea lower blood pressure? A 2014 survey of data from previously published studies looked at the evidence of whether drinking green tea could help lower blood pressure. Can green tea prevent tooth decay? The dietitian's verdict on green tea.
We are talking about the extraordinary, rare and clinically proven superfoods for weight loss that will help to increase your chance to shed the weight. However, due to its uniqueness you can’t buy the superfoods for weight loss easily. Therefore the best way to access these excellent superfoods for weight loss benefits is to order them in the supplement form. For this reason, we include the recommended supplement as alternative for each superfoods for weight loss. Raspberry Ketone became very popular for weight loss after it was revealed on the Dr. The recent studies have verified that Yacon syrup can supress food cravings, which decreases calorie intake as well as boost metabolism for effective calories burning, triggering a faster loss of weight. Yacon, one of the superfoods for weight loss also known as Smallanthus sonchifolius, is a perennial herb indigenous to the lower Andean region of Colombia, Peru, Ecuador and Bolivia. The Yacon roots are juicy and delicious. Oz praised the HCA from garcinia cambogia, in that he closely reviews the safety and effectiveness of Garcinia Cambogia. Garcinia Cambogia, a small pumpkin shaped fruit is clinically proven to suppress the intake of fat and stop weight gain. For this reason alone, the Capsicum has vastly become a popular ingredient in herbal weight loss pills. Several test and research indicates that the Hoodia Gordonii could help to reduce the intake of the food, reduce calorie intake, and help manage body weight. Green Coffee is a potent, purely natural antioxidant that can help protect the body against free-radical stress and damage. White mulberry leaf is claimed to help reduce and blocks the metabolism of sugars, eliminate them as waste and assisting decrease the weight gain related with sugar. But by combining the of Açaí berries with the other superfoods for weight loss such as Green Tea, they can be a real best of weight loss supplement.
While illnesses can have a variety of causes such as environmental toxins, smoking, alcohol abuse, stress, anxiety, genetics and chemical imbalances, certain foods have the power to help you improve your health and overall well-being. It contains minerals critically important for overall health such as calcium, protein and potassium. Eating a superfood such as yogurt to replenish good bacteria may help prevent bowel toxicity and digestive infections. In addition to protein, they also come with heart-healthy fats, fiber and antioxidants to help reduce inflammation in the body. Many berries, such as blueberries, blackberries and raspberries offer a wide range of antioxidants. Consuming high doses of antioxidants is vital to good health; these antioxidants help to prevent cellular damage from free radicals, and they reduce overall inflammation in the body. Reducing inflammation in the body can help improve symptoms of a wide range of diseases such as arthritis, angina, headaches, high blood pressure and more. Celery can help relieve muscle aches and pains thanks to a chemical compound called 3n B. Apples are one of the world’s most classic super foods; they are famous for the expression, “An apple a day keeps the doctor away.” Apples offer high fiber and a range of antioxidants such as polyphenols and flavonoids to fight free radicals and inflammation.
Some spring superfoods can help you lose weight in time for summer[GETTY ] With the sunshine comes some wonderful fresh fruit and veg. Compared to other fruits such as apples and bananas, strawberries have more nutrients, are known to burn stored fat (the anthocyanins stimulate this) and are good for weight loss - the compound nitrate found promotes blood flow and oxygen in our body. Slice the whole onion thinly with a diagonal slant and toss into your omelette for a tasty savoury treat. Asparagus is a good source of fibre and protein [GETTY ] Asparagus is a good source of fibre and protein, both essential for good digestion and immunity. One medium artichoke contains 64 calories, 10 grams of fibre and three grams of protein, and is also a very good source of vitamins C and K and folate. Another great vegetable best appreciated with as little fuss as possible, artichokes are best served steamed with a dash of lemon and sprinkling of fresh, chopped parsley. Artichokes are a good source of vitamins C and K and folate [GETTY ] Lettuce has been called "the perfect weight loss food" because it contains fibre and cellulose.
Superfoods like berries, grapefruit and pumpkin can help you lose weight quickly! But, as the old saying goes, “Just because you run through a dynamite factory with a lighted match and live through it doesn’t mean you’re not an idiot.” But some foods do just the opposite, packing a ton of nutrition into a relatively small number of calories and filling you up at the same time. In a study from the Scripps Clinic in La Jolla , researchers studied the effect of grapefruit on weight loss and found that eating half a grapefruit before meal actually helped people drop weight. The researchers studied the effect of grapefruit capsules, grapefruit juice, and real grapefruit. I call sardines one of the greatest health bargains of all times, and it’s definitely a boon to anyone wanting to lose weight. You may only know this vegetable for its central role in Thanksgiving celebrations, but it’s one of the great weight loss foods of all time. And here’s the deal: it’s the easiest food in the world to prepare. You can sweeten it with some xylitol (or erythritol), sprinkle it with blood-sugar lowering cinnamon, throw in some nutmeg and some nice healthy almonds, and make it into one of the best-tasting weight loss treats around. High-protein breakfasts are one of the best weight loss tricks in the book (try a buffalo burger for breakfast sometime and see what I mean!).
15 Superfoods For Weight Loss. Superfoods have the best nutrients for maintenance and betterment of our health. They boost our energy level and also aids weight loss. [ Read: Lemon Juice For Weight Loss ] Blueberries are loaded with antioxidants, high on fiber content and they keep you full for longer hours ( 5 ). [ Read: Diet Recipes For Weight Loss ] Flaxseeds are one of the best weight loss foods. Consuming 1 tablespoon of ground flaxseeds everyday can do the trick for you. [ Read: Soups for Weight Loss ] If you are vegetarian looking for a something to replace the meat with in all your favorite and yummy looking food items, then this is the perfect choice. Thank u for the informtion.
We all know the foundations for successful weight loss are having a healthy diet and doing exercises frequently. They are low in calories and also packed with plenty of fiber. Fiber is also good for filling you up and suppressing your appetite- a great advantage for those wanting to lose weight. The reason is that they are low in sugar; have no fat and are free with cholesterol. Pears are the great source of fiber, which can help regulate your digestive system. Related to apples and pears, quinces are a golden yellow, broad pome fruit loaded with vitamin C, antioxidants, dietary fiber, copper, and pectin, which helps control the digestion and improving your blood sugar level. These protein-rich beans are low in fat and high in fiber. This helps create the bulk you need to fill you up and to keep you full for a good amount of time. Lentils are full with fiber, which is crucial to satisfying your hunger and reducing your appetite. Like other food types, oats are a superfood to help lose weight, as they are a great source of fiber. Oatmeal is one of the greatest foods for breakfast because it boosts your energy and has lots of fiber to give you feelings of being full and satisfied. Eating foods high in fiber, such as buckwheat, can also fill you up faster and suppress your appetite, a great tool for weight loss.
Oz's favorite superfoods for weight loss include safflower and hemp seeds. Use your key for the next article. Mehmet Oz revealed his favorite superfoods to enhance weight loss, make your skin look younger, and strengthen your immune system on the June 6 episode of the Dr. Oz said eating two cloves of raw garlic every day is one of the best ways to enhance immunity and prevent illness. Oz recommends is safflower, which has been shown to boost energy, protect heart health, and aid weight loss by burning belly fat: These nutritional powerhouses are an excellent source of omega-3 fatty acids, which protect your heart, boost nutrient absorption and enhance memory. This antioxidant-rich seed is high in fiber and contains 500% more calcium than milk and the same amount of omega-3 fatty acids as wild salmon. They're rich in omega-3 fatty acids, which give your skin a smoother, dewy-looking appearance. Coconut oil fights wrinkles from the inside and out. Oz suggested using coconut oil when cooking, and rubbing coconut oil on your face and hair for its anti-aging and conditioning benefits.
Does Protein Water Help with Weight Loss? Regular yogurt does contain protein, but Greek yogurt is an especially rich source of the nutrient. In a long-term study published in 2011 in the “New England Journal of Medicine” that examined the relationship between food and weight changes, yogurt was the food with the strongest link to weight loss over a four-year period. In the results of a study published in 2013 in the “International Journal of Food Sciences and Nutrition,” subjects who ate a veggie salad and some yogurt 15 minutes prior to a meal for a three-month trial period lost more weight and developed smaller waist circumferences than subjects who ate the same foods with their meals. Eggs are sometimes maligned for the saturated fat their yolks contain, but that fat, along with protein from the whites, makes up a balanced food that has proved to help people lose weight.
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Home » Diet and Nutrition News & Advice » 15 Super Foods For Weight Loss! 15 Super Foods For Weight Loss! Losing weight and getting healthy can be a tough challenge. Fresh, unprocessed foods are filled with amazing vitamins and minerals that can have a lasting effect on your body. Foods with the most positive effects are called super foods. Here are 15 amazing super foods that can charge up your metabolism and make weight loss even easier. While avocado may be high in calories, it is full of healthy monounsaturated fats and can be a delicious and nutritious aid in weight loss. This sugar inhibits the release of insulin, so it’s a great food for diabetics and those trying to lose weight. In the dead of winter, it’s difficult on to focus on the weight you’ve packed on while hibernating and binge watching Netflix. If you're watching your weight, the word carbohydrates probably conjures feelings of fear in you. These days, the media focuses so much attention on obesity and being overweight, that it often forgets about those who are chronically thin or are experiencing sudden weight loss.
If you have decided to lose weight and get fit after an indulgent Christmas and New Year then there are certain types of food that can help you reach your goal much quicker. This spice can be used in tea, smoothies, desserts and various savoury dishes. Can help to regulate your blood sugar levels so is beneficial to diabetics. Can metabolise fats. Coconut oil can be classed as a superfood due to its fatty acids and other nutrients that offer various health and weight loss benefits, including: It can do this by: This process causes an increase in your metabolism. It can help: Kale has become incredibly popular over the past few years in the weight loss community and is now a well-known superfood that can: It can also help: Can reduce bloating.
There’s no such thing as a “negative calorie” food, unfortunately, but there are plenty of superfoods that can give your body the nutritional boost it needs to do its own fat busting work. This type of fat is perfect for keeping you feeling full and satisfied. It’s fantastic for cooking because it has a high smoke point and can also aid in satiety. Additionally, coconut oil has been seen to produce a slight bump in the metabolism, so it can help you burn through calories more effectively. More insulin sensitivity means less belly fat and more muscle – muscle that can also help you burn more calories while resting and exercising. This tree-looking veggie is also well known for its antioxidant properties but, more importantly, it is full of fiber. It certainly spices up your food, but it can also speed up your metabolism too. With lower blood sugar, your body holds onto less fat – making it easier for you to lose weight and far less likely to put it back on. These are another food that pack a huge antioxidant punch to lower inflammation in the body. It supplies a type of chemical called catechin, which has shown in multiple studies to help the body process fat cells and burn calories. What are your favorite superfoods for weight loss?
Luckily, there are many delicious "superfoods" that can aid in weight loss while helping you stay healthy. Many people are surprised to learn that avocados are healthy because they're so high in fat. They're low in calories and high in vegetable nutrients, keeping you healthy and fit while getting your body the vitamins it needs. That instant stuff won't do you too much good as it's chock full of sugar and calories, but old-fashioned, steel-cut oats are rich in nutrients and fiber that can help you lose weight. Packed with protein that can keep you lean and fill you up, a protein meal replacement can be a tasty choice for breakfast or on your way to the gym. The fish is full of omega-3 fatty acids, which are one of the good fats that can lower cholesterol. Omega-3's are missing from many people's diets, and eating salmon can be a great way to fix that. Raw, unsalted nuts are a healthy snack that can also be extremely satisfying and filling. You can also add a tablespoon of chopped nuts to many meals – a salad, for example – for a flavorful treat that's full of protein. But that's not all it has to offer – this particular type of tea contains catechins, which can boost metabolism and help you lose weight.
Superfoods contain many powerful antioxidants, vitamins and nutrients that are essential for our bodies. They contain the power the help our bodies build stronger bones, prevent illness and disease along with numerous other health benefits but did you know? Superfoods can also help aid in weight loss and keep you feeling slim and great. Blue berries are full of powerful antioxidants, vitamin C and potassium. They are very low in calories and help trim excess fat. Blue berries are full of soluble fiber which aids the digestive system by helping foods pass through faster. Blue berries are an excellent addition to the body and they are fun to eat. Avocados contain monounsaturated fats which may help quit hunger and reduce weight gain. Oats may also boost the immune system, lower cholesterol and stabilize blood sugar. They also contain a great source of fiber and antioxidants. Black beans also aid in heart disease protection, assists the nervous system and lower cholesterol. Grapefruits are full of essential vitamins, minerals and nutrients.
And now, a new study has found that a humble mushroom that’s been used for centuries in Chinese medicine may give your weight-loss entourage a hand in helping to keep you slim. Secret Superfood #1. Secret Superfood #2. “That makes it great for anyone who wants to keep calories low and protein high.” Moskovitz says the health benefits don’t stop there. Secret Superfood #3. With ancient grains trending, this one will battle quinoa and teff for space at your table. “It packs in a good source of zinc, iron and B-vitamins, all of which will help keep your energy levels high so you can burn more calories throughout the day, aiding your weight-loss efforts.” Secret Superfood #4. Secret Superfood #5. Secret Superfood #6. Secret Superfood #7. Secret Superfood #8. “Chia seeds give you stable energy because of their great ratio of protein, fats and fiber combined with the fact that they’re low-carb,” says Carolyn Brown, MS, RD at Foodtrainers.
And now, a new study has found that a humble mushroom that’s been used for centuries in Chinese medicine may give your weight-loss entourage a hand in helping to keep you slim. How to Enjoy It: Originating in South America, black sapotes can be found in Florida and Hawaii, and certain growers online will ship them within the U. Dubbed the next big thing in grains, teff has some calling it “the new quinoa,” and Lisa Moskovitz, RD, says that label is well deserved. “That makes it great for anyone who wants to keep calories low and protein high.” Moskovitz says the health benefits don’t stop there. With ancient grains trending, this one will battle quinoa and teff for space at your table. “It packs in a good source of zinc, iron and B-vitamins, all of which will help keep your energy levels high so you can burn more calories throughout the day, aiding your weight-loss efforts.” The researchers found that the tea significantly lowered triglyceride concentrations (potentially dangerous fat found in the blood) and belly fat in the high-fat diet groups. Pronounced “koo-pwah-soo,” this has been called the “next great superfruit,” a “pharmacy in a fruit” and “Brazil’s new chocolate,” and the cupuaçu indeed shows promise as a weight-loss weapon. The fruit, which looks like a coconut and tastes like chocolate, pineapple and pear, is rich in vitamin C, B vitamins and amino acids. How to Enjoy It: The superfruit has been creeping northward; it’s been spotted in Florida, although powdered and frozen-puree versions have popped up for sale online. “Chia seeds give you stable energy because of their great ratio of protein, fats and fiber combined with the fact that they’re low-carb,” says Carolyn Brown, MS, RD at Foodtrainers.
The combination of fiber and protein makes beans so healthy for you. You may be familiar with garbanzo beans, or chickpeas, thanks to the rise in popularity of hummus, a ground up and seasoned version of chickpeas. These tan colored beans are packed with soluble fiber to absorb water and give your brain the signal that it’s full. The article continues to say that chickpeas are also nutrient dense and provide you with 7 grams of protein and 22 grams of complex carbohydrates . You could argue that all beans are superfoods, but I’ve found that black beans, kidney, and white beans are the best ones for weight loss. One cup of kale is only about 33 calories , yet it’s packed with nutrients to keep you feeling full and satisfied. This helps you whittle down the amount of calories you consume each day without sacrificing essential vitamins and minerals, making it a perfect weight loss superfood. Flax seeds help prevent you from overeating and give you that satisfied ‘I’m full’ feeling. Plus, the healthy mix of protein, iron, and monounsaturated fat also gives you a boost of energy. You can sprinkle in some cinnamon, almonds, and fresh berries for a hearty breakfast. Earlier in this post I mentioned the benefits of avocados and they carry over when you use avocado oil too.
Do you get plenty of calcium, soy, and fiber in your diet? Is calcium part of your weight management plan? If you're not taking advantage of these "thin foods," you may be making the job of weight loss and long-term weight maintenance harder than they need to be. "What we see in research studies is that food is more than the sum of its parts," says Cindy Moore, RD, director of nutrition therapy at The Cleveland Clinic in Ohio and a spokeswoman for the American Dietetic Association. Low-fat dairy foods are high in calcium and protein, but they also contain a range of other benefits that we are just beginning to understand in many cases." A small, but growing body of research has found an association between calcium intake and long-term weight management. Women with the highest intake of calcium from dairy foods, in relation to their total daily calorie intake, lost the most weight and body fat over two years, regardless of exercise , according to a study in the December 2000 Journal of the American College of Nutrition. Want to stay on top of the latest weight loss news and get motivational tips in your inbox? "Calcium appears to suppress a highly specific chemical in the vitamin D group," says Moore. Calcium blocks this chemical, resulting in less stored fat and greater fat metabolism ."
Furthermore, they are low in calories but high in nutrients and fiber. Moreover, the antioxidants help increase your metabolism, remove toxins from the body, and stimulate the body to burn calories and fat. Blueberries are considered as the best berries for weight loss because they are high in antioxidants. Blueberries are also known for their cardio-protective and cognitive benefits . Another benefit of protein is that it makes you feel fuller for longer and hence, helps reduce food cravings and mindless eating . Moreover, you can enjoy delicious yogurt smoothies and use it as a substitute for mayonnaise or sour cream . So, you can start your day with a bowl of healthy oatmeal , preferably mixed with fruits and nuts. Furthermore, it lowers cholesterol levels and hence, reduces the risk of heart disease . Thus, you can extra-virgin olive oil in your salad dressings and bread dips. Though olive oil is healthy and suppresses hunger, you still need to have it in moderation. Cayenne pepper and other hot peppers like Jalapeno , Serrano, Tabasco, Habanero chili, Thai pepper, and so on are highly beneficial for weight loss . In addition, the fatty acids present in these tiny yet tasty nuts suppress your appetite and help you feel fuller. Plus, being rich in vitamin C, calcium, beta carotene, fiber, and so on, broccoli is good for your overall health and well being as it reduces the risk of developing numerous diseases like cancers, heart disease, cataract , high blood pressure , etc. You can incorporate this superfood in a variety of sweet and savory recipes. In addition, you can cook and then blend quinoa seeds and use the resultant paste as a thickening agent.
Ever tried the grapefruit diet? In a 2004 study at the Scripps Clinic in La Jolla, California, researchers investigated the effect of grapefruit on weight loss and found that eating half a grapefruit before a meal can actually help people drop weight. The researchers studied the effect of grapefruit capsules, grapefruit juice and real grapefruit. And half a grapefruit has only 39 calories. Sardines might just be one of the greatest health bargains of all time, and they're a boon to anyone wanting to lose weight. You can sweeten it with your favorite low or 0-calorie sweetener, sprinkle it with blood-sugar-lowering cinnamon and nutmeg for good measure, throw in some healthy almonds and make it one of the best tasting weight-loss treats around. Eat grass-fed beef and avoid the health concerns that go along with eating meat while getting all the terrific benefits. High-protein diets are associated with weight loss for a variety of reasons: Protein stimulates metabolism, helps you feel full longer and helps decrease the desire to overeat. Grass-fed beef has a high omega-3 content, giving you multiple health benefits into the bargain. It raises the metabolic rate and speeds up fat oxidation, thus helping people lose weight. Some research has shown that five cups a day is the magic number for fat loss.
Keep our “Ultimate Shopping List” of 50 superfoods handy, and you’ll feel good about the nutritious items filling your cart the next time you shop. When you’re armed with a great superfoods list, like this one, you can’t go wrong in the store. Click on each link below for delicious and healthy recipes to help you integrate these super foods into your everyday eating plan! Forget about the brussels sprouts you used to hide in your napkin as a kid. If you love cabbage, feel free to brag to those who don’t about all of the health benefits cabbage offers you. This deliciously sweet melon is the perfect addition to a summer salad, and it can improve your health, too! What can cantaloupe do for you? Every kid knows that carrots are great for eyesight, but your vision isn’t the only thing impacted by adding carrots to your diet. Dark chocolate (not milk chocolate) may be great for cardiovascular health, premature aging and cancer. Find out how to indulge and boost your health at the same time! Learn to embrace the egg and its nutritional value. Fish may protect your heart, fight cancer, and strengthen your immune system. It may help your digestion, strengthen your immune system, and help with diabetes. They may strengthen your eyes, help with circulation, and may even fight cancer and kidney stones. There is even a rumor that hot peppers aid in weight loss by increasing your metabolism Turn up the heat with this spicy superfood.
Coconut Water for Detox & Weight Loss. In fact, coconut water is now being hailed as a weight loss and detox aid. While all of the health benefits of coconut water have yet to be well-researched, the effect the all-natural drink has on weight loss and detoxification appears to be legitimate. Coconut water is the water that is found inside of a fresh coconut. When you purchase a high quality brand of coconut water, the water will be untouched and in its natural form. This untouched, high quality coconut water is where all of the health benefits can be found. How Does Coconut Water Aid Weight Loss? In this way, coconut water helps to save you unwanted calories and sugar, while still replenshing your body with the hydration it needs. How Does Coconut Water Detox? Coconut water is also naturally high in electrolytes, which are essential for the proper function of nerves, heart and other muscles.
A superfood is easy to find in the grocery store, contains nutrients that are known to enhance longevity and has other health benefits that are backed by peer-reviewed, scientific studies. That means you get a ton of hunger-curbing fiber and polyphenols - antioxidants that detoxify cell-damaging chemicals in your body - with each serving. Eggs are full of choline, a nutrient that helps block fat from being absorbed in the liver. But studies show that eating a handful several times a week can help shed pounds and prevent heart disease. Staying hydrated will keep you from munching absentmindedly, and if you choose to drink green tea , you'll also be increasing your metabolism, which will burn more fat. Quinoa is the popular whole-grain du jour because it also contains a good dose of protein to help build muscle. Beans, beans, the magical fruit; the more you eat, the more . They fill you up and provide muscle-building material without any of the fat that meat can add to your meal. That means eating a cup of cooked spinach a day may give you more lasting power on the elliptical machine (or in your daily sprint to catch the bus). Asparagus is one of the best veggie sources of folate, a B vitamin that could help keep you out of a mental slump. "Folate is important for the synthesis of the neurotransmitters dopamine, serotonin and norepinephrine," says Dr.