No single food can offer all the nutrition, health benefits, and energy we need to nourish our bodies and lose weight. According to the 2015–2020 US Dietary Guidelines, it’s best to “[combine] healthy choices from across all food groups—while paying attention to calorie limits.” However, there are a few foods, superfoods, that deserve special recognition for their metabolism-boosting qualities. These “superfoods” offer some very important nutrients that can pack your meals and snacks and enhance a healthy eating pattern. While “Superfood” is a marketing term and the best diet is one that is balanced, some foods provide more health and weight loss benefits than others.
Luckily, we reached out to Trista Best, a registered dietitian at Balance One Supplements, and Johna Burdeos, a registered dietitian and health writer to discuss the best superfoods to lose weight in 2023. They said the two best superfoods are salmon and apples. This is because salmon is a lean protein, which helps you maintain your muscle mass, and it’s packed with healthy omega-3 fatty acids which boost your metabolism. Apples, on the other hand, are high in water, low in calorie density, and low in overall calories.
Salmon
This lean fish is fairly low in calories because it is so rich in healthy fats and high protein (check out other high-protein foods to boost your metabolism!). So, it keeps you full for a long time and it's a great fit for anyone trying to avoid weight gain. A 4-ounce sockeye salmon fillet contains 170 calories (70 calories from fat), 6 grams of total fat, 1 gram of saturated fat, and 26 grams of protein.
Salmon also contains a crucial compound called docosahexaenoic acid. This compound helps maintain the central nervous system, so salmon is also considered a "brain food" that helps improve brain functions like memory, emotions, coordination, and more. This fish is also essential for heart health, a strong metabolism, and stronger, shinier hair.
"Salmon is packed with protein and healthy fats that will aid in weight loss by keeping you feeling full which will prevent overeating. One reason this myth exists is due to the taste of the skin." Best explains. "Some consumers do not like the fishy taste of salmon skin and will remove it. However, adding spices and lemon during the cooking process can help offset the flavor and keep the benefits." As an added bonus, salmon cooks very quickly. Convenience is so important when it comes to healthy eating and losing weight. So, with all the benefits that salmon has to offer, it's no wonder Best recommends including this fish needs to become part of your weekly dinner rotation, stat!
Apples
As the old adage goes: An apple a day keeps the doctor away. While this proverb dates all the way back to 1866, it still rings true today. Apples are one of the original superfoods and their high vitamin C content does enhance the immune system. They are rich with antioxidants, vitamins, and minerals. This delicious and versatile fruit also serves as a great source of fiber. One medium apple has 125 calories, 30 grams of carbohydrates, 4.9 grams of dietary fiber, 22 grams of sugars, and 0.6 grams of protein. It also boasts a high content of vitamin A, vitamin B6, vitamin E, vitamin K, magnesium, phosphorus, and potassium. Apples truly have it all!
And, there are so many apples to choose from. Fuji apples, Honeycrisps, red delicious apples, Granny Smiths, McIntosh apples, and gala apples to name a few. And, there's nothing quite like biting into a juicy McIntosh apple. Burdeos agrees.
"Apples are incredibly filling and like berries, can be added to a variety of breakfast foods including yogurt, and cereal, or eaten sliced with nut butter or nuts," she notes. The best fiber-rich nut butter for weight loss is almond butter. "You can enjoy them as a fruit salad made healthier by mixing Greek yogurt and milk (lower fat for those watching their calories) and adding some nuts." Yum!
Bottom line
Superfoods do exist, but they're not quite as flashy or all-encompassing as social media may suggest. And while it's much better to focus on consuming a balanced diet full of foods that are rich in vitamins and minerals, there are two superfoods, salmon and apples, that make great additions to any healthy grocery list. A great way to incorporate these foods into your daily diet is to combine them into one meal: pan-seared salmon with kale and apple salad.
