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Abundant Natural Health Benefits of Walnuts

Walnuts Benefits

Walnuts benefits prove that size does not matter but what matters the most is the nutrients it can offer. It has protein, healthy fats, carbohydrates, and fiber.

One of walnuts benefits promotes weight loss. It can be a beautiful mix in your salad if you need to have another source of protein and fats. It is one of the healthiest nuts.

According to a scientific study, eating 1.5 ounces per day of walnuts may reduce the risk of coronary heart disease. It is when you include walnuts in a low cholesterol diet.

It will also decrease your calorie intake as 100-grams calories of walnut measure about 654 kcal. Other nutrients like walnuts magnesium and other vitamins can be found in walnuts.

Walnut benefits to your Body

What are the walnut benefits of consuming it? Here are the top 6 genuine walnut benefits and nutrients when eaten it daily.

Reduce Risk of Heart Diseases with High Omega-3

Walnuts are heart-healthy foods that considered being one of the omega 3 sources.

The health benefits of walnuts can reduce your risk of having heart diseases over time. It can be included in your diet to have an adequate amount of omega 3 fatty acids in your body.

Omega 3 fatty acids are healthy fats that you need for your diet. A single serving of walnuts can suffice.

Prevent the Occurrence of Chronic Diseases (Heart Attack, Diabetes, Cancers)

Walnuts nutrients have preventive measures to slow down inflammation in our body which can start the progression of heart attack, diabetes, and cancers.

One of walnuts best nutrients is magnesium. Walnut Magnesium is about 158 mg per 100 grams. Walnut magnesium has a multitude of functions in our body, which includes the healthy maintenance of our bones, heart, nervous system, muscle tissue, cells, and hormone regulation.

How can walnuts prevent the symptoms of cancer?

The polyphenols in walnuts help fight the stress causing inflammation in our body; it reduces the risk of certain cancers such as breast, prostate and colorectal cancers. It enables the blockage of hormone receptors in our body. This blockage can help reduce the risk of hormone-related cancers like in breast and prostate.

In what way do walnuts slow down diabetes?

Another benefit of walnuts in our body has something to do in the risk reduction of type-2 diabetes. Being overweight increases your risk of high blood sugar and diabetes. Therefore, if we want to have low blood sugar, we should look first at our weight. Is it proportional to our height?

Is this applicable also with heart diseases?

It goes the same with our heart. When your blood pressure is not at normal levels, it means that you have a high-risk chance of getting heart disease and stroke.

Having walnuts as supplements for high blood pressure should be monitored. It is very risky if you just east walnuts without hesitations.

Another factor for getting a high risk of heart disease is having a high level of bad cholesterol. Not all cholesterols are bad, but it is not good if we exceed the baseline of cholesterol level in the chart.

For example, if you are experiencing high blood pressure, you should be careful about consuming walnuts. It is the same with people who have elevated blood sugar.

Walnuts health benefits decrease inflammation that can lead to serious chronic diseases. The best way to have prevention from inflammation is to include walnuts in our diet meal.

Promotes Healthy Gut with Good Bacteria

The nutrients found in walnuts promote a healthy gut.

If you have an unhealthy composition of the microbiota, it can contribute to inflammation and diseases in your gut. This condition increases your risk of obesity, heart disease, and cancer.

Eating walnuts may support the health of your microbiota and your gut. It includes an increase in bacteria that produce butyrate, a fat that nourishes your stomach and promotes gut health.

The walnuts benefits can influence the makeup of your microbiota. Enough intake of walnuts nourishes your body and can be beneficial in the bacteria that live in your gut.

Walnuts for weight loss

Eating walnuts can suppress your appetite.

In a study, after consuming walnuts for five days, the participants have high resistance on tempting foods like cake and potato fries. The suppression of appetite has a massive impact on diet plans. It helps us to avoid foods that high in calories and sugar contents.

The walnuts benefit to our body can be beneficial in losing weight. Though walnuts are calorie-dense, only a few amounts of calories were absorbed into our body. Walnuts help you control appetite and hunger without causing digestive health problems.

Improves Brain Activities

Our brain is functioning for 24 hours a day even when we are sleeping. It is crucial that we need to infuse our mind with nutrients to keep sharp and alert all the time.

Indeed, walnuts are good for our brain. It has nutrients like vitamin E, protein, and fats that improve our learning skills, memory and anxiety reduction.

One of the common diseases due to the lack of nut nutrients is Alzheimer. It is a disease due to brain cell damage as we lack the absorption of nutrients good for the brain.

Given this, it is essential that we consider eating walnuts for better brain activities. Over time, walnuts will help us process things around us accurately. Our reflexes will stay sharp, and we will not experience short memory term lose.

The walnuts health benefits also include protection of our brains from inflammation, as we have the right nutrients when we are using it in our day-to-day activities.

Natural Ways to Increase Fertility Health among Men

Daily consumption of walnuts will increase the chances of improving sperm health.

Our lifestyle nowadays begins to have harmful effects on our health, especially in sperm health. Processed food, refined grains, sugar intake, too much coffee, alcohol, and other less ideal eating habits have contributed to reducing sperm function.

Adequate eating of walnuts can have effects on the fertility health among men. It may improve sperm shape, vitality, and mobility. Also, it has the property to protect the damaged membrane of the sperm.

Other Walnuts Benefits

For Radiant and Healthy Skin

Consumption of walnuts promotes radiant and healthy skin. With walnuts vitamins, you will have adequate nutrients for your skin. The role of vitamins B and E from walnuts can reduce stress to our body.

High-stress levels in our body can result in various diseases and can have visible effects on our skin. For example, when we have so much stress from our work, it can formulate wrinkles, and the process of ageing is advancing.

To have glowing skin, using walnuts as a home remedy is another excellent option to test the walnuts benefits in your skin. Walnuts have hydrating components that will keep our skin to look young and fresh.

As preparation, you need to blend 4 pieces of walnuts with two tablespoons of oats, one teaspoon of honey and cream and four drops of olive oil. If successful, you will come up with a walnut paste or walnut face mask with natural ingredients.

Apply the mask on your face and neck areas and let it dry to make sure that your face and neck absorb the nutrients from the mask. Afterward, you need to wash the areas with warm water.

Walnut Oils

Other than walnuts intake, we can have walnut nutrition through its oil. During the cold-pressed process, the walnuts nutrients are still intact in oil.

Walnut oils are best for skin moisturizers, getting rid of dark circles, and promotes glowing skin. As for moisturizers, walnut oil is effective when applied in lukewarm temperature.

The walnuts oil will penetrate your inner skin and prevent the occurrence of dry skin. It is essential that our skin is moisturized as healthy skin can protect us from skin diseases.

Using walnut oil in your scalp daily will keep you from experiencing dermatitis. Walnuts oil has anti-fungal properties that prevent your scalp from having infections. It will also keep your scalp hydrated with 100% organic ingredients. Note that, having dandruff means that your scalp is dry and lack of nutrients.

Dark circles under your eyes are noticeable especially when you are working late daily. Not enough sleep is one of the reasons for dark circles under your eyes. Lukewarm walnuts oil is said to help get rid of the dark circles. With its properties to calm the nerves under our eyes, walnuts oil prevents the puffiness and recovers the usual form of your eyes. It can lighten the portion of your skin under your eyes.

Natural Care for Hair and Scalp

Other than skin, we are conscious of our hair and scalp. One of the things that people often look after is their hair. Salons and other beauty-product boutiques offer regimens like hair masks, ointment for a healthy scalp, shampoo and conditioner for daily maintenance. They also claim that these products are 100% safe to use and have no side effects over time.

We need to provide care and treatment in our hair and scalp that will reduce the adverse effect on some of our unhealthy daily routine and lifestyles. Best results for hair and scalp treatment are noticeable if we have adequate nutrients from walnuts.

Generally, it recommends applying walnut oil thrice a week will produce the benefits to our hair and scalp. It can be mixed with virgin coconut oil or olive oil for more impressive results.

Our scalp and hair need nutrients from insides; therefore, we need to prefer healthy foods that will provide and strengthen our hair follicles. Aside from being good omega-3 sources, walnuts have also potassium.

Walnuts potassium contributes to a healthy scalp and hair. The benefits of having a healthy scalp are an excellent prevention of getting bald and keeping our scalp hydrated to prevent the onset of dandruff.

Given this, if you have proper treatment and care to your scalp and hair, you can make your hair longer without split ends and breakage. You can apply walnuts oil daily in your hair for stronger and shinier hair.

Other than oil, walnuts can be used as natural coloring components. The walnuts husk can be used to have a better hair color. Walnut oil is very reliable for skin and hair treatment because of the protein contents. Walnuts protein promotes the glowing and vibrant color of our hair.

Recipes of Walnuts with Benefits

Salad Dressing/ Toppings

Walnuts oil can be used in salad dressings. This oil is cold-pressed to preserve the nutrients of walnuts while extracting it. Other than this, there are proper ways to prepare recipes while maintaining walnuts nutrition.

The most common use of walnuts in our meal is to make it as topping to your favorite meal. When you are avoiding fats and salty taste in your cooking, you add semi-crushed walnuts on top of your meat dishes.

By adding walnuts toppings, it will increase the taste of your meal without frying or adding sauces. In this way, you can achieve a healthy recipe without worrying that you ruin your weight loss program.

Moreover, you can make your dressings at home. With natural fruit puree and apple cider vinegar, you can create combinations with crushed walnuts. Ready-made salad dressings in the supermarket have preservatives and artificial ingredients like sugar. You can also bake cookies and muffins with walnuts bits.

Replacement for Gluten Food

Walnuts nutrition comes with more fiber nutrients. The number of calories that we can get from daily consumption of walnuts can replace food with gluten and carbohydrates. Refined grains can contribute weight gain and increase blood sugar which results in type-2 diabetes over time.

As a replacement, include some walnuts to your recipe. Walnuts can replace carbohydrate intake with fibers. Fibers are essentials for a weight loss program because it cuts off your consumption of carbohydrates and other unhealthy foods.

Walnuts as Snacks

Other quick recipes are making walnuts as snacks by combining with fruits, measuring ¼ cup unsalted. It is essential that you should choose unflavored walnuts to avoid preservatives that can alter the natural walnuts health benefits.

Walnuts can be blend together with your favorite classic yogurt. You can also add walnuts as toppings to your side dishes to have some flavorful taste.

Walnuts have a natural flavor that will make your side dishes more exciting and addictive to eat. It can also add a twist to your smoothies and can replace other nuts if you have allergic reaction except for walnuts.

Our Insights

The health benefits of walnuts can have a direct effect on our body. Not only for weight loss but as well as heart attack, diabetes, cancers, Alzheimer’s disease, brain functions, and sperm health.

Indeed, walnuts play a significant role in our health. From hair and scalp to the skin, you can see the walnuts benefits. If following the recommendations of consumption, you can feel the improvement to your health.

Walnuts are available in most supermarkets and grocery stores. Before deciding what to buy and choose from different varieties of walnuts, make sure the walnuts have a mild nutty and sweet smell. Given this, you will be assured that the nuts you will buy are fresh.

How to store properly and to determine if walnuts are fresh?

Walnuts with foul-like paint thinner smell should be excluded from your choices. These characteristics show that nuts are not fresh and already exposed for a long time.

To ensure that your walnuts will not lose its freshness, you need to prepare proper storage. Walnuts and other nuts need to be stored in an airtight container fit to be placed in the refrigerator, crisper drawer or a cold temperature container. When putting inside the fridge, walnuts should be isolated from other perishable goods with a strong aroma like spices, fish and seafood. Proper storage of walnuts will ensure the freshness and nutrients after some time.

If you are following a meal plan for your weight loss program, you have to avoid the flavored walnuts. You need to have the plain ones to get the best walnut calorie to maintain your weight goals.

Side effects of Walnuts

Considering walnuts in our diet and as beauty products, there are side effects that we should be aware of.

First, if you believe that you have allergy with nuts, it is crucial that you seek advice to your doctors. There are components in walnuts that can trigger your allergy. For that reason, you should look for other healthy foods that can provide an adequate amount of nutrients which are likely to have an equivalent of what walnuts benefit provide.

Second, when you consume more than the daily recommended serving, it can result in stomach bloating and diarrhea. Also, over consumption of walnuts can lead to an increase of uric acid and blood pressure.

Lastly, black walnuts variety contains irritants that make your skin red and swollen. Therefore, before applying beauty products with walnuts ingredients, double check the labels and have a small number of tests on your skin to prevent rashes. Also, make sure that walnuts beauty products are safe to use daily.

Walnut benefits should not be taken for granted because of its size. It comes in small size but the nutrients we can find in it make a difference in our body.

Best Foods for Weight Loss – Your Ideal Healthy Foods!

Weight Loss food

Best foods for weight loss are some of the best kept secret foods: all natural without side effects. Here are our top picks for organic foods. See the results in no time!

Best foods for weight loss should be healthy and organic in many ways. Indeed, losing ‘extra’ weight is a challenge that we face each day of our lives. We tend to go to the gym to lose weight by burning extra fats. We program ourselves to eat only healthy foods to lose weight. Despite all our efforts, we end up frustrated and hopeless to lose weight.

We are surrounded by foods that include artificial ingredients and other preservatives, affecting our health and metabolism. We tend to intake more calories than our body needs. Each food has specific calories which we cannot measure by only looking at its size and weight.

Our Top Picks Healthy Weight Loss Foods

Some foods are small in serving, but the calories contained are doubled compared to meals served in significant portions.

There are secrets to lose our weights quickly. Of course, the real secret in weight loss plan is discipline. You cannot attain your dream body if you have no control in eating and doing the right exercises.

On the contrary, when you are conscious of what you eat, but you quickly gain weight, here are the best-kept secret of superfoods for weight loss waiting for you.


Fruits play a significant role in your eating routine. There is a saying that ‘an apple a day keeps the doctors away’ and this is true.

All fruits have their sweet characteristic, which is natural with them. Aside from this, they can participate in the contribution of nutrients in your body.

Fruits like oranges, apples, banana, and mango are the healthiest among them. Like vegetables, they are rich in fiber, which is useful in weight loss. The content of water in each is enormous that it can replenish what your body excreted was. However, it is not advisable to intake fruit juices that are processed because of the highly artificial sugar content that was being used in it. It has been proven that high sugar content in beverages will result in slowing your metabolism.

Fruits are vital in our diet especially apples and banana. They are an excellent food source of enzymes that are good for weight loss. Eating it raw will help us get the natural nutrients that our body needs.


Not all fats are harmful. There are fats which are healthy like those we can find in avocados. The fat in avocados is the same type as what we can get in olive oil. Knowing this, avocados can be a replacement for the food source of fats.

Avocados are exceptional fruits.  Other than fats, it can also be beneficial to become a source of water and fiber. In vegetable salads, you can have a little twist by adding avocados. The nutrients that we can get from avocados like potassium and vitamins can contribute to our body metabolism.

Studies show that fats in avocados can increase the absorption of carotenoid antioxidant from vegetables by 2.6 up to 15 times.

In a nutshell, while other fruits compete for fiber and carbohydrates replacement to our diet, avocados are still a good deal to include in your diet. The healthy fats to include in your diet are the best foods option for weight loss.


Grapefruit doesn’t have any magic weight loss qualities, but it is highly nutritious. It is also a very low-calorie food that can help speed up your metabolism. Enjoying a grapefruit as a snack or an appetizer can help you feel fuller because of its high fiber content and stop you from overeating at mealtime.

Dieticians studied the effects of grapefruit in our body if it will be included in your diet. The study showed that eating half fresh grapefruit before meals will lead to weight loss of 1.6 kilograms or 3.5 pounds. The study has been participated in by 91 obese individuals. Hence, the result is remarkable and proved that grapefruit is one of the foods that help you lose weight.

Grapefruit has reduced the insulin resistance of an individual. The insulin resistance is a metabolic abnormality associated with chronic diseases.

If you have no control in calories intake, eating a grapefruit before meals can help suppress your appetite, reducing your calorie intake each meal.

Our point now is, when you want to lose belly fat fast, you need to consider eating grapefruit and include it in the list of your best foods for weight loss programs. The concentration of lipids in your belly was the result of too much calories intake that your body does not need. There is no harm in eating more calories if you do your exercises.


Lemon has many uses when processed. It can be used to make lemonade, soft drinks, and cocktails. It can be used in viand preparations like marinades for fish, meat tenderizing and flavors in pancakes.

Lemon is known to have the highest vitamin C. As we all know, vitamin C plays a significant role in our body especially in metabolism and blood circulation.

To avoid sugar content, people chose to mix a slice of lemon in a pitcher of water. Lemon water can provide enough alkaline in your body, which is good for blood circulation.

If you are on a diet, lemon water can help you to balance your digestion system. It can help your body to absorb all the nutrients.


Vegetables like artichokes, asparagus, and kale are rich with vitamins and minerals. But in general, plants are rich in fiber. Some vegetables may also have protein, but it is not as high as compared to meat and legumes.

If you are not familiar with artichokes, asparagus, and kale, they are vegetables that have unique nutrients components.

Artichoke and Asparagus are some of the vegetables that can reduce cholesterol levels because of their fiber, vitamins and other nutrients like potassium and folate.

However, it is not a direct cure on the hypercholesterolemia, yellowish patches consisting of cholesterol deposits above the eyelids. Also, vitamins are overflowing in Kale if they will be eaten raw. It can be included in your vegetable salad as it is a good source of calories. Most of its contents are water, which is good to rehydrate your body.

Vegetables are the main choices of the people who are in a calorie-restricted diet. Having a low energy density food intake can help you reduce your consumption of calorie. Also, it can be the perfect combination if you are trying to lose some weight.

The combination of fiber, protein and low-calorie content will make a difference in your metabolism. It can give you vitamins, and minerals that help in burning fats in your body.

Aside from the advantages of weight loss, vegetable nutrients are very useful in fighting cancers and other diseases.

Vegetables can be the winner in a high-fiber diet. It can conquer the calorie-restricted diet that almost everyone is trying to do. The low-calorie content combined with high fiber content in vegetables is the component of most diet has.


Potatoes have lost their popularity in most diet plans, and some sources claim that they are unhealthy. It is as a complete food. A whole food means they contain all or most of the nutrients your body needs to survive. There are numerous accounts of people surviving on nothing but potatoes for extended periods, and they are still a dietary staple in many cultures.

When scored on a satiety test, it measures how filling food is, and how long they ward off the desire to eat again, potatoes scored among the highest on the list. By eating potatoes, you’ll be getting a lot of the nutrients you need, in one item, while feeling fuller and being less likely to snack later on.

White potatoes, sweet potatoes, and other root vegetables are a source of fiber, potassium, vitamin C and B6.

Boiled potatoes are one of the foods with high content of resistant starch. Resistant starch is a protein like fiber that studies have shown to have a good deal of health benefits, including benefits that help to reduce weight.


As one of the sources of capsaicin, hot peppers have a lot to do in weight loss. Hot peppers help minerals and vitamins to be incorporated in your diet. The suppression of your appetite and boosting of your metabolism can be done by eating a hot pepper.

You can eat hot pepper in many ways. You can eat it raw by adding to your vegetable salads. It can be cooked as spices in your favorite viand. By eating hot peppers, you don’t need to worry about fats and calories. Hot peppers are extremely low in calories and carbohydrates like other vegetables.

Therefore, it is good to include hot pepper in your diet. However, if you have low tolerance in spicy foods, hot peppers should not be on your best weight loss foods.


Salmon has a significant amount of iodine. Scientific study shows that a lack of iodine in the body may result in improper thyroid function, which controls your metabolism and keep it in functioning normally.

Salmon contains Omega-3 fatty acids, which play a significant role to reduce inflammation in our body. Also, by eating salmon, we can have enough calories for many hours, which will keep us from eating extra foods.


Sardines are high in minerals like phosphorus, calcium, and potassium. You should not worry about the mercury contamination in sardines. Unlike other fish, sardines have almost zero mercury impurities.

To support your nervous system and maintain its normal function, Sardines can provide the vitamins B2 and B12 that your body needs. The suggested daily value of Vitamin B12 in our body is 150%. Surprisingly, we can get this amount by eating a small serving of sardines once a day.


Tuna has low-calorie and high-protein nutrient. Like other fish, its fat content is very low. Bodybuilders and fitness models opt to have tuna in their weight loss plan to increase protein while keeping calories and fat at a reasonable level.

If you have trouble looking for a fresh tuna, you can consider canned tuna, but it should be in brine rather than in oil.

Therefore, other than fruits and vegetables, we can consider eating fish and seafood. Fish like salmon, sardines, and tuna are fatty fishes that contain high-quality protein, healthy fats and essential nutrients like vitamin B, selenium and potassium.

To keep your body fit and healthy, fish is one of the best foods for weight loss that should be in your diet. Moderate eating can produce enough omega-3 fatty acids, iodine, and vitamins that will keep your metabolism in healthy and at pace. It is useful if you have a calorie-restricted diet to lose some extra pounds.


Like fish, oysters are high in omega-3 fatty acids, which play an essential role in our health. Oysters can be a source of nutrients and low calories that help our body to function well.

Some of the health improvements that we can get from eating oysters are making our heart function normally, boosting our immune system and energy, providing better vision, better absorption of antioxidants and sexual performance in men.

Oysters can be categorized as one of the weight loss foods in your meal plan because of the benefits that contribute to the overall health of an individual.


There is an urban legend that eggs are high in cholesterol. It has been avoided by many health gurus who feared to acquire high blood pressure and heart attacks.

But a study proved that eggs have no direct effect on the increase of neither blood cholesterol nor heart attacks.

Eating eggs during breakfast has shown that it can give you the satiety, which will make you eat less for the next 36 hours. The participants for this study are 30 overweight women.

However, it has been noted that eggs white nutrition is what contributes to weight loss. It is high in protein, healthy fats and can lower the calories intake. Only in the egg yolks, you can find all nutrients if you are in a calorie-restricted diet.

When eggs and bagels compared to each other, eggs can fill your body with all the nutrients even carbohydrates. More importantly, eggs can suppress your appetite for the rest of the day, which is good when you are in a strict diet.


Not all meats are good for us. Red meat is the focus of a lot of bad press over the years and attributed to inducing many health conditions.

Studies show that while processed meats are no good, unprocessed meats have no link to heart disease or diabetes, a very low link to cancer in men and no link to cancer in women.

However, there are other choices like lean meat. You can still enjoy the excellent taste of meat because lean meats aid in weight loss as they are a primary source of protein.

Lean meats offer a reliable source of protein, selenium, vitamins B3 and B6, and choline.

Protein is the most filling nutrient and has a higher TEF rate than carbohydrates or fat; meaning they burn more calories during digestion and you need less to feel fuller longer.

Replacing carbohydrates and fat in your diet with protein can be a great help for your weight loss plan.


Fiber-rich foods are what many people consider nowadays. Whole grains like oats and black rice have more value in the market as they offer a considerable amount of nutrients like fiber and protein.

Oats is one of the whole grains with beta-glucan. Beta-glucans are soluble fibers that improve metabolism. It has a low-carbohydrates content that makes it suitable if you are avoiding carbohydrates intake.

Black rice is one of the many rice varieties. It is exceptional with several nutrients like carbohydrates, iron, vitamin E and antioxidants. It can also be a source of fiber, the same with the brown rice.

Taking that into consideration, black rice and oats can be one of the best weight loss foods. But this should be taken in moderation.


Some may consider quinoa as whole grain food. However, quinoa is not a grass related to wheat or rice. It is more related to spinach wherein; the quinoa seeds are processed to be edible.

Quinoa nutrients consist of protein, dietary fiber, vitamins B and other minerals. Also, it can be a source of carbohydrates. Though it contains carbohydrates, quinoa is gluten-free.

The high concentration of protein makes the quinoa a lifetime food of people who will take a long journey. In eating quinoa, a 100 grams serving can provide 120 kcal.

Because of the characteristics of quinoa, it is one of the best weight loss foods in our diet program.


Beans and legumes come with many faces like black beans, lentils, chickpeas, and soybeans.

Some of the benefits that beans and legumes provide us are lowering of cholesterol levels, regulate blood sugar levels, increase healthy gut bacteria and reduce the risk of cancers. Like other vegetables, they are rich in protein and fiber, and distinctly, they contain vitamins K, B1 and B9 and minerals like manganese, copper, iron, magnesium, phosphorous and niacin.

Moreover, we can find fats in beans and legumes. These are healthy fats – polyunsaturated and monounsaturated fats.

When you need a replacement for red meat as a source of protein, these beans and legumes can help you make it through your weight loss meal plan.


Walnut, black and white, proves that size does not matter but what matters most are the nutrients, which a portion of food can offer. It consists of nutrients like protein, healthy fats, carbohydrates, and fiber.

The calories that a 100-gram walnut measure about 654 kcal, including dietary minerals like manganese and vitamin B.

According to a scientific study, eating 1.5 ounces per day of walnuts may reduce the risk of coronary heart disease. This is when you include walnuts in a low saturated and low cholesterol diet. It will also decrease your calorie intake.

To sum it up, walnuts are one of the foods for weight loss. It can be a beautiful mix in your salad if you opt to have another source of protein and fats.


Almonds are a delicious and nutritious snack that has plenty of health benefits. Natural and unsalted almonds help promote heart health and prevent weight gain.

The benefits of eating almonds can provide nutrients like vitamin E, calcium, magnesium, potassium, protein, and fiber. Also, it contains healthy unsaturated fats.

If you include almonds in your diet, it can incorporate those nutrients. The fiber, protein, and fat in almonds will keep suppressing your appetite; therefore you will not have to overeat. The magnesium helps to regulate blood sugar. Too much blood sugar in the body will make us crave for foods.

Eating up to 23 pieces of almonds, equivalent to 160 calories, a day is what our body needs for weight loss goals. However, too much intake of almonds in a day can result in harmful effects.


Peanut butter is one of the best weight food loss. The contents of peanut butter are fats and protein, which are both high. In this case, you are probably wondering how this happens to be one of the best weight loss foods?

The answer to that is the fats in peanut butter are healthy fats. The processing of peanut is one way to extract its natural fat. It has many benefits that can be used as food filling and ingredients in your cooking. We can get other nutrients like vitamin B6 and minerals like magnesium and zinc in peanut butter.

With the addicting taste of peanut butter, it has been suggested to take it moderately. If not eaten in moderation, peanut butter is one of the factors in gouty arthritis. It is the condition of the body with too much uric acid by eating foods in the red zone of the food pyramid.

Choosing the brand of peanut butter should be on the list if you will include it in your meal plan. There is peanut butter that has been added with a lot of sugar during the processing.


Chia seeds have been a weight loss food trend for a while now, but unlike many trends, they aren’t leaving the scene any time soon. The benefits of chia seeds are hard to tell apart between reality and hype. It needs several tests to determine the real benefits.

The fact is that chia seeds are a good source of omega 3 fatty acids and fiber. They are a low-calorie food that contains virtually no vitamins, but they are rich in minerals and have some other health benefits.

By adding chia seeds in our viand, it can be beneficial in promoting heart health, an additional source of fiber and protein, and serve as antioxidants in our body.

The next time you’re craving a quick snack, leave the potato chips and enjoy a handful of chia seeds instead. It is one of the foods good for your weight loss. It will help you drop pounds while getting health benefits.


Green tea has many benefits especially if you want to lose weight but keep your body healthy.

Drinking a cup of green tea will boost your metabolism. It will increase the speed of your digestion, giving you enough energy. It has components that help you to burn fats easily and reduce your appetite to intake food.

You can consider green tea as one of the best foods for weight loss. Green tea is safe to drink. The effects of green tea are essential not only in your diet, but it has a long-term positive impact on your health.


Coffee is one of the leading beverages around the world. It has gained its spot in weight loss foods.

Therefore, if you’re trying to lose weight, you don’t need to give up your morning cup of coffee just yet. While adding things like sugar and cream can send its calorie content through the roof, black coffee can speed up weight loss and offer you some other great benefits too.

Caffeine is not only a stimulant; it’s an appetite suppressor. That means your cup of coffee could make you less inclined to get the urge to start munching before lunch.

In addition to defeating your appetite, black coffee also offers some health benefits like slowing down glucose production because of its chlorogenic acid, fights water retention, boost your metabolic rate and serves as antioxidants in your body.

Black coffee is not included as one of the best weight loss foods despite the benefits it can provide. However, it can boost your energy levels that will result in weight loss.


Other than garlic, turmeric is a robust spice. The physical appearance of turmeric is different from ginger. It comes in orange and yellow color and its color does not fade away quickly.

Turmeric is famous in curry viands because of its color and aroma. In medicines aspects, it can be used for its anti-inflammatory capabilities. Also, it can stop the forming of harmful fats in the body.

Turmeric can be used as antioxidants, which can prevent the occurrences of cancer cells. By drinking turmeric tea, it can lower the blood pressure. However, when drinking turmeric is not monitored, it can result in abnormal blood pressure.

In weight loss, turmeric can be useful. Adding some extra turmeric flavor in our meal plan can create a difference.


Garlic is one of the spices used around the world. It is one of the commodities with significant value.

Not to mention of being a great flavor enhancer, garlic is a powerful weight loss contributor. The benefits that we can get from garlic are not limited to weight loss only but other benefits such as boost immunity, blood vessels relaxation, inflammation treatment and maintaining the average cholesterol level.

Vitamins B6, fiber, and minerals like manganese and calcium are some of the nutrients that we can get from garlic.

The details on how garlic manifest in weight loss is because of its appetite suppressant, metabolism boosting effects and fat burning stimulation. Also, the detoxifying properties are essential to lose weight.


Mustard is a favorite condiment, but it is also a healthier option than other flavorings. Not only is it low in sugar, unlike other popular choices such as ketchup or BBQ sauce, it also has some other great perks. Mustard contains capsaicin, the same stuff that helps hot peppers speed up our metabolism.

Mustard won’t rid us of extra weight alone, but it can help while offering some other things like a great way to add flavor, without adding a lot of calories. Also, it can be an appetite suppressant and fights off inflammation with the help of its vitamins and minerals.

Avoid sweetened kinds of mustard like honey mustard that have tons of sugar, if you do not want a reverted result to your diet. Spicy or hot mustard can be even more beneficial than yellow mustard, but yellow mustard packs these perks too. So, the next time you reach for a condiment, give mustard a chance to prove its effects for weight loss strategy.


Cinnamon is one of the added flavors for beverages and desserts that will distinguish them from others. Its aroma makes people love any foods with cinnamon. The application of cinnamon to our food should be in a small amount so you can appreciate its flavor. More than sprinkle can ruin your admiration to cinnamon.

The benefits of cinnamon in our body are to reverse the effects of fatty foods and to regulate blood sugar level. Also, it empowers our body to create antibacterial and anti-inflammatory that will protect us from diseases.

With its extraordinary flavor and aroma, cinnamon can be an additional topping to our meal plan and motivate us to our weight loss program.


Apple cider vinegar is one of the most common home remedies. We can use it in cleaning, bug deterring and antifungal purposes. Also, it considers being one of the best foods for weight loss.

Given that it is vinegar, apple cider has a high amount of acetic acid. This acid is made from apples, which has a high nutritional value than other kinds of vinegar.

The health benefits that we can obtain from adding apple cider vinegar in our diet are proper regulation of blood sugar, blocking of enzymes that assist absorption of carbohydrates, improvement of metabolism and suppression of appetite.

Apple cider vinegar is not advisable to drink in pure form. Some recipes suggest that a tablespoon of apple cider vinegar should be mix with a glass of water. To cover the taste of apple cider, you can add honey.

With the benefits that it will give to us, apple cider vinegar is one of the best weight loss foods.


There are harmful fats that affect our body. However, coconut oil is healthy fats, which consist of medium chain fatty acids. This is the same with palm oil.

Once you intake it, you will have it immediately in our liver and either it will be used as energy or convert into ketone bodies. The unique content of fats in coconut oil resulted in a metabolism boosting effect. In this case, coconut oil is one of the best foods in weight loss.

Coconut oil helps us to reduce our appetite, boost our metabolism for absorption of vital nutrients and vitamins and reduce the storage of belly fat.

There are no exceptions that fats are calorie dense. Fats from coconut oil and palm oil can do us no harm by adding the right amount in our diet.


Yogurt intake is essential to increase the probiotics in our body. However, there is a difference between full-fat and low-fat yogurt like Greek yogurt.

There are studies that intake of low-fat than full-fat yogurt has a high risk of obesity and type 2 diabetes. Unlike full-fat dairy, the low-fat yogurt is loaded with sugar. This proves that not all advertisements on ‘low-fat’ and ‘low-sugar’ are real.

You can have probiotics that can be found in yogurt with active cultures that neither full-fat nor low-fat dairy products have. Our stomach must stay healthy all times. The unhealthy stomach can lead to leptin resistance and inflammation, which are common factors in obesity.

Aside from probiotics, we can get calcium, vitamins B, phosphorus, magnesium, and potassium by eating yogurt with active labels.

Yogurt is one of the best weight loss foods that we can add in our meal plan. You can eat yogurt with berries to enjoy both of the best weight loss foods.  On the other hand, Greek yogurt can be eaten in moderation because it contains essential vitamins and nutrients.


Cottage cheese is a popular dairy product, often paired with fruit. It is the exception to the rule of considering dairy as a no good in dieting. It is full of calcium is an excellent choice for a snack or appetizer. Since full fat cottage cheese is higher in calories, low fat, or no fat versions are the better option.

In addition to calcium and protein, cottage cheese maintains healthy blood sugar level and improved digestion.

Cottage cheese is a great snack replacement when you’re trying foods for weight loss. While you shouldn’t overindulge in it, it can help you shed those extra pounds and help satiate that dairy craving.


Soups fill us up fast because of their water content. You’ll get full faster and naturally consume less by considering a soup as a meal.

Soups are also a great way to combine some vegetables and spices that you don’t particularly like to eat separately. So, when you add those particular ingredients to your soup, for example, carrot or onion, the broth of the soup helps to mask the flavor and leaves you with less focused on that you’re about to eat.

Soup can increase our water intake, eating less means fewer calories, helps our digestion and more natural absorption of vitamins and nutrients.

Soups do not only warm us up on chilly days, but they help keep off the extra pounds. You can try adding soup to your daily meal plan. It is one of the foods for weight loss.


With all the best foods for weight loss, you cannot achieve a fabulous healthy body if you don’t have discipline in eating and doing exercises as your daily routine. Eating healthy and activities are the best-kept secrets to lose weight.

Discipline in eating is taking any food in moderation. Everything too much in our bodies has harmful effects.

Allergy reactions are unavoidable in these foods. If this happened, you might choose alternative foods with the same health benefits. One option is checking if it has not induced with chemicals.

Natural or organic fruits and vegetables will be the best weight loss foods if you consider eating them raw.