Healthy eating and disease have been linked since the beginning of time, when plants were cultivated not only for food but also as remedies for a host of ailments.

Fortunately, we’ve progressed since the days of foraging in the woods for salad ingredients with the risk of discovering that. But ironically, for all we’ve learned, we continue to eat foods that are killing us slowly. In fact, chronic illnesses brought on by obesity—including (but not limited to) cancer, diabetes and cardiovascular disease—account for an estimated 120,000 deaths per year, according to the Centers for Disease Control.

But there’s a silver lining: Every time we eat, we make a choice: to feed disease and weight gain, or to fight illness and fuel weight loss.


Apples are rich in antioxidants and phytonutrients that fight free radicals. They’re also packed with vitamins and dietary fiber to keep you full.

In one study, non-smoking women between the ages of 30-50 were randomly assigned one of three dietary supplements, adding 3 apples per day to their diets, 3 pears per day, or 3 oat cookies per day.

Of course, you’d expect the fruit group to lose more weight than the oat cookies group, and this was the case. The fruit group lost a pound on average more than the oat group.

That’s a small difference, but when you consider the other added benefits of fruit, it shows that having something packed with fiber is especially helpful.


Whether or not you like them, bananas are great. They are full of nutrients like fiber, potassium, good carbohydrates, Vitamin C and many more important vitamins and minerals. They are a breakfast staple in almost every household as it gives you instant energy to kick-start your day.

Although high in carbohydrates, bananas have a low to medium glycemic index and therefore they do not cause sudden spikes in the blood sugar levels as compared to other high-carb foods and so, keep you metabolic rate in control. By keeping your blood sugar levels and metabolic rate in control, your body will burn fatter for energy.


Do you ever get that feeling after you eat that you could go for something else, despite having eaten a full meal already? I used to until I learned that adding half an avocado to your lunch could help prevent this issue from happening.

A study published in the Nutrition Journal on 26 healthy but overweight participants, asked them to either replace other foods with avocados or simply add avocado to their meals.

The results showed that those who added the fresh avocado to their lunches had a decreased desire to snack between meals by 40% over the course of three hours. 28% even reported feeling satiated (full) as long as five hours later.

Black Beans

Black beans as part of a healthy weight loss diet can help you lose weight.Beans of all types are high in fiber and low in fat. They keep you full for long periods of time and help keep your blood sugar stable. One half cup of black beans is a serving.

Some beans and other legumes can be beneficial for weight loss. This includeslentils, black beans, kidney beans and some others. These foods tend to be high in protein and fiber, which are two nutrients that have been shown to lead to satiety.


Almonds may help you shed those unwanted pounds. Researchers found that people eating a diet rich in almonds lost more weight than those on a high-carbdiet with the same number of calories

Helps in weight-loss: If you are attempting to lose weight, try unsweetened almond milk. The mono unsaturated fat found in almonds will prevents over eating and the dietary fibre contributes to the sensation of being full, despite eating only a small amount. Good for brain: Eating almonds everyday improves intellect.

Chia Seeds

Two tablespoons of chia seeds have almost 10 grams of fiber. That’s around 40 percent of the recommended daily intake. Diets high in fiber have been linked to weight loss. According to 2015 research, eating 30 grams of fiber daily may help youlose as much weight as if you followed a more complicated diet

The High Fiber and Protein Content in Chia Seeds May Help You Lose Weight. Many health experts believe that chia seeds can aid weight loss. Its soluble fiber absorbs large amounts of water and expands in your stomach, which should increase fullness and slow the absorption of food


They are low in calories and have only 1.5 grams offat. The benefits of eating oatmeal include lowering your risk of heart disease and colorectal cancer. Whole grains like oats can also help reduce blood pressure and aid in digestion. Oatmeal can definitely be part of a healthy diet.

Old-fashioned steel-cut and rolled oats, with up to 5 grams of fiber per serving, are best, but even instant oatmeal has 3 to 4 grams of fiber per serving. Okay, so it’s not exactly a food, it’s a spice, but so much the better; it doesn’t add calories, while helping you burn fat


Salmon definitely deserves a place on your weight-loss menu. It won’t help you lose weight unless it’s just one part of a reduced-calorie diet supported by regular exercise, but salmon does have some qualities that can help you lose extra pounds. Its nutrient-dense calories are easy to work into your daily goals, and it’s packed with protein. As an extra benefit, salmon’s omega-3 fatty acids may help increase weight loss

Discover more about the world of superfood, health benefits and opportunities within the industry at Superfood Asia 2019. Coming you from 24th to 26th April 2019 in Singapore. See you soon!