TOP 10 FOODS FOR WEIGHT LOSS

1) Oats Oats are rich in fiber . Consuming a bowl of oats in breakfast keeps you full throughout the day and help boost metabolism thereby burning fat.

2) Green Tea Green tea is rich in antioxidants called catechins are what help speed metabolism and fat burning.You should drink a cup of Green tea every day to loose your weight.



3) AvocadosAvocados are very helpful in loosing weight . It contains ample amount of fiber that gives a feeling of fullness, so that one can stay satisfied with food for longer and proper digestion can also take place.

4) Almonds  Almonds are rich in Vitamin E , Protein and fiber , their high fiber content stops you feeling hungry. You should eat some Almonds in the morning to loose your weight.

5) Olive OilYou should use olive oil for cooking . It is low in fat content as compare to other oils . olive oil itself contains a naturally-occurring chemical called oleic acid, which aids the breakdown of excess fats in the body.



6) BroccoliBroccoli is rich in fiber and low in fat content. Eating broccoli keeps you full without adding excess fat to your body.

7) Kidney Beans Kidney Beans are rich in protein and fiber . They provide you essential nutrients and helps you in loosing weight. 

8) Raspberries Raspberries are rich in fiber . A cup of raspberries delivers a whopping 8 grams of fiber (that’s more than double what’s in a cup of strawberries and about the same amount in a cup of some types of beans). You should eat raspberries daily to loose your weight quickly.

9) Tomatoes  Tomatoes are rich in water content and low in fat . You can eat Tomatoes as you salad with your lunch to loose weight.

10) Melon Half a melon contains almost twice as much potassium as bananas do, making it a low-calorie, high-antioxidant alternative that can aid the removal of excess fluids around the body. 


TOP 10 VITAMIN E RICH FOODS

1)- Almonds Almonds are one of the richest source of vitamin E . A 100 gram serving of almonds provides 26.2 milligrams of Vitamin E. Although it’s always advisable to consume raw almonds, you can take them as almond oil or almond milk as well. Almonds are also rich in fiber and helps you in reducing weight. 

2)- Sunflower Seeds Sunflower seeds are also good source of vitamin E .100 g of Sunflower seeds contains 36.6 mg of Vitamin E.  Sunflower oil is a good source too, providing 5.6 mg of the vitamin and 120 calories. 

3)- Spinach  Spinach is loaded with vitamin E and many other essential nutrients like Iron , Antioxidants and Fiber. We can add Spinach in our salad or sandwiches to make them extra healthy.

4)- Papaya Papaya is most commonly known as Vitamin C rich fruit but it also contain a good amount of Vitamin E . One fresh papaya can meet your 17% daily Vitamin E requirement. You can add fresh papaya to fruit smoothie. 



5)- Olive  Olive is a great source of Vitamin E . You can also use olive oil instead of your mustard oil as olive oil contain a good amount of Vitamin E and very less amount of calories.

6)- Peanuts –  Peanut are also another well known source of Vitamin E . A 100g serving will provide 6.9mg (46% DV) of vitamin E. We can use use Peanut butter as it is good in taste and rich in vitamin E.

7)- Wheat Germ Wheat germ is another richest source of Vitamin E . Just one tbsp of wheat germ oil is believed to provide 100% of your daily Vitamin E requirement. 

8)- Kiwi Kiwi is another rich sorce of vitamin E . It is also rich in Vitamin C . 1 medium sized kiwi contains 1.1 mg of Vitamin E. You can also make fruit smoothie to get their best.

9)- Avocado  Avocado is another rich source of Vitamin E. 1 Avocado contains 4 mg of Vitamin E.



10)- Turnip Green Turnip green is another well known and rich source of Vitamin E . It is little bitter in taste but having a high nutritious value. Half a cup of Vitamin E contains 2.9mg of Vitamin E.


FOODS RICH IN ANTIOXIDANTS

1- Wild BlueberriesWild blueberries are very high in antioxidants and one the richest source of anti oxidants.  They are loaded with a healthy plant-chemical called anthocyanins, which give them that gorgeous blue hue and provide some protection against heart disease. Blueberries help in reducing blood glucose level and blueberries are also helpful in improving vision. 



2- Blackberries Black berries are know for its hing amount of Vitamin C , but they are also rich in antioxidants . Blackberries are full of anthocyanins, a plant chemical that gives them their deep color and act as antioxidants. Blackberries help in boosting our immune system. Blackberries also reduce the risk of Heart disease and Cancer . Blackberries are also rich in fiber content and thus improve our digestion. 

3- PlumsPlums are filled with Phytochemical antioxidants . They are also one of the rich food in antioxidants. Plums are good for boosting immune system and they are also helpful for those females who wants to increase their Breast size.



4- CranberriesCranberries are another member from berry family that is rich in antioxidants . Cranberries are also rich other phytonutrients important for protecting the body against heart disease, cancer, and other conditions, such as memory loss. Cranberries are also rich in Vitamin C and help in boasting immunity.



5- Walnut  –  Walnut is another rich source of antioxidants . Walnuts are also rich in Omega 3 fatty acids and very good for health . Walnuts are low in sugar , sodium and cholesterol.



6- Strawberries  Strawberries are very high in antioxidant and also a great detoxifying food for our body . Strawberries are also packed with vitamin C and fiber .
7- Raspberries –  Raspberries are very good food for health . Raspberries are loaded with Vitamin C and Antioxidants . Raspberries are also very good in taste .

7- Raspberries  Raspberries are very good food for health. Raspberries are loaded with Vitamin C and Antioxidants . Raspberries are also very good in taste .

TOP 10 IRON RICH FOODS

1) Spinach Spinach is one the well know source of Iron . 1 cup of cooked Spinach contains 6.43 mg of Iron which gives you 35.7% of your daily need . Spinach also contains many other essential nutrients and it is one of the most healthiest food for human beings.

2) Soybeans The soybean or soya bean is a very helpful food as it has numerous uses . Soybeans is commonly know as a rich source of Protein but it is also a very good source of Iron. One cup of cooked soybean contains 8.84 mg of Iron which is 49.11% of your daily Iron need. Soybean is very cheap in cost and easily available.

3) LentilsLentil is a kind of pulse . It is very rich in iron . One Cup of cooked lentils contain 6.59 mg of  iron which is 36.61% of your daily iron need . Lentil is also very high in Protein . It is an excellent food for growing kids.

4) OlivesOlive is mostly know for its high content in vitamin E but it is also a food source of iron . One cup of olives contain 4.44 mg of iron and it is 24.67% of your daily Iron need.

5) Swiss Chard Swiss Chard, is a leafy green vegetable often used in Mediterranean cooking. Swiss chard is and excellent food as it is hing in iron content . One cup of cooked  Swiss Chard contains 3.96 mg of iron which 22% of your daily iron need. Swiss chard is also rich in other essential minerals .

6) Black pepperBlack Pepper is also rich in Iron . 2 tbsp of Black Pepper contains 1.21 mg of iron which is 11.3% of your daily iron need .

7) TofuTofu, also called bean curd, is a food made by coagulating soy milk and then pressing the resulting curds into soft white blocks. Tofu is also another food rich in Iron . 4 Oz of Tofu contains 6.08mg of iron which is 33.78% of your daily iron need.

8) Lima Beans Lima beans sometimes called Butter beans is also another rich source of iron . One cup of cooked Lima beans contains  4.49 mg of iron which is 29.94% of your daily iron need. Lima beans are also a good source of sodium.



9) Turmeric Turmeric is a rhizomatous herbaceous perennial plant of the ginger family . 2 tbsp of Turmeric contains 1.82 mg of Iron which is 10.11 % of your daily Iron need .

10) Kidney BeansKidney Beans is another food know for its high iron content . One cup of cooked kidney beans contain 3.93mg of Iron which is 21.83% of your daily iron need .

TOP 10 ESSENTIAL FOODS FOR WOMEN HEALTH

1) Flax Seeds Flax seeds in an important food for women of any age group . Some call it one of the most powerful plant on the planet .  Flax seeds are rich in Omega 3 Fatty acids and help in reducing the risk of Breast Cancer. Each tblsp  of ground Flax seed contains about 1.8 grams of plant Omega- 3s Flax seeds are also good for preventing Arthritis because of their  Anti – Inflammatory properties. Flax seed also help in reducing the risk of Stroke and Diabetes . Flax seeds are also high in fiber content and it can help in reducing the irritable Bowel syndrome.

2) Iron rich Foods Iron is one of the most essential nutrient for women . Iron helps in Hemoglobin formation , proper brain function , boost energy levels and prevents anemia . Every women must add Iron rich foods in her diet in order to enjoy good health . Some Iron rich foods are Spinach , Soyabean , Olive , lentils , Tofu , Kidney Beans , Black Pepper , Swiss chard and Turmeric.

3) Oat Meal  Oat meal is a perfect food for every women of every age. Oat meal is rich in fiber and helps in improving your digestive system . Oat meal is also packed with many health boosting nutrients . Oats are also good for hear health . Oats are also rich in Vitamin B6 which is very essential nutrient for women as it regulates Mood , apetite and sleep . Oat meal is a very important food for women over 50 as it helps in maintaining blood pressure level , reduce hypertension and also help in controlling Bad Cholesterol . Oat Meal is also very helpful for pregnant women and it helps in preventing the Birth defects in babies and also provide then energy.

4) Calcium rich Foods – Calcium is an essential element of the body, and is crucial for strong bones and teeth apart from other health benefits. Adequate intake of calcium helps stave off osteoporosis, reduce obesity and prevent colon cancer. Calcium is very important for older women as it helps in improving their Bone density . Some Calcium rich foods are Milk , Yogurt , Cheese , Eggs , Spinach  and Broccoli.

5) Folate or Folic Acid rich Foods Folate is very important for pregnant women , as it can prevent major birth defects . Foods rich in folic acid are also good for Heart health . Some foods rich in Folic acid are Orange , Spinach , Kale and fortified cereals .

6) Milk Milk is one of the most essential food for women health . Milk is a great source of Calcium which is very important for women health . Milk is not only rich in calcium but also a great source of Riboflavin, Vitamin B12 and Potassium . Milk can also reduce the risk of Breast Cancer and Colon Cancer . Milk has multiple benefits for females like it can help in getting glowing skin tone and also good for bones and Teeth. Every Women should drink at least 1 glass of Milk everyday.

7) WalnutsWalnut is another highly beneficial food for women health . Walnuts are rich in fiber and known to lower cholesterol level . Walnuts are also packed with Omega 3 fatty acids , Anti- oxidants and Phytosterols . Walnut also contains many essential nutrients for women health like Calcium , Magnesium , Folic acid . 

8) Vitamin C rich FoodsVitamin C which is a powerful Antioxidant is know to cut down the risk of Coronary Heart disease . Vitamin C rich foods also help in reducing body weight . Nutrition specialist suggest that every women should take at least 75 mg of Vitamin C everyday . Some foods rich in Vitamin C are Indian Gooseberry (AMLA) , Orange , kiwi , Lemon and Grape fruit .

9) Cranberries Cranberries is very important food for female . Cranberries are rich in Proanthocyanidins which prevent Bacteria from sticking to the wall of bladder , thus prevent us from Urinary Tract infections such as Cystitis , which is 8 times more likely to occur in Women than Men . Cranberries also reduce the risk of Breast Cancer and Heart Disease . 



10) Whole Grains Whole grains are rich in fiber content , which helps in improving Digestion and help in curing many digestive problems that are so common in women. Some whole grain foods are Oats , Barley , Brown rice and Whole Wheat Bread .