All berries are a great source of fibre. Believe it or not, must of us don’t get anywhere near enough fibre in our diets. Here’s a taste way to solve that problem.
A good digestive system is very good for your health AND… your waistline.
Raspberries (one of the best breakfast foods for weight loss) boast the most fiber at 8 grams per cup-and also contain ellagic acid, a compound with anti-cancer properties. The same amount of blueberries has half the fiber (4 grams), but is packed with anthocyanins, antioxidants that may help keep memory sharp as you age. A cup of strawberries contains 3 grams of fiber, but more than a full day’s recommended dose of skin-firming vitamin C.
A source of high-quality vegetarian protein, eggs might give your meal more staying power too. One egg has about 70 calories and 6 grams of protein. Plus, egg yolks contain lutein and zeaxanthin-two antioxidants that help keep eyes healthy. In fact, mounting research links lutein and zeaxanthin with reduced risk for age-related macular degeneration, the leading cause of blindness in people over 50. And lutein also may help to shield your skin from UV damage. Who knew the humble egg was so nutritious?
Sweet potatoes are so brilliantly orange thanks to their alpha and beta carotene. The body converts these compounds into the active form of vitamin A, which helps keep your eyes, bones and immune system healthy. These phytochemicals also operate as antioxidants, sweeping up disease-promoting free radicals. One medium sweet potato-or about 1/2 cup-provides nearly four times the recommended daily value of vitamin A, plus some vitamin C and B6, potassium, manganese and lutein and zeaxanthin.
This green powerhouse packs vitamins A, C and K (which helps with bone health), as well as folate. There is another reason broccoli frequently earns a top spot on “superfoods” lists: it delivers a healthy dose of sulforaphane, a type of isothiocyanate that is thought to thwart cancer by helping to stimulate the body’s detoxifying enzymes.
Oats are a breakfast staple and quite the superfood. Eating more oats is an easy way to up your fibre intake, a nutrient most of us don’t get enough of. Fibre is good for our guts and our waistlines and for keeping us full-all very important qualities in a breakfast food. Plus, oats are a whole grain and plain oats don’t have any added sugar. For a superfood meal or snack start with plain oats and turn them into healthy meals and snacks like blueberry oat cakes, homemade granola to enjoy with fruit and yogurt or DIY energy bites with peanut butter.