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Eat More Of These 5 Foods

Updated: Nov 5, 2021

Weight loss should always be achieved in a healthy manner. Severely restricting your caloric intake is not recommended and can lead to mineral and vitamin deficiencies which, in turn, will hamper your weight loss efforts. With that being said, to lose weight, you MUST be in a calorie deficit - burning more calories than you consume - and this is done in two ways, calorie restriction and an increase in exercise. Because of this, more often than not, you will be told to eat less of this and less of that.


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There are foods, however, which we should eat more of regardless of our nutritional goals due to their health-promoting benefits. Here are 5 of these foods:


Blueberries are often found at the top of traditional "healthy foods" lists, and for a good reason. Not only are they low in calories and low in sugar they contain high amounts of minerals and vitamins such as:

  • Vitamin C

  • Vitamin K

  • Manganese

  • Copper

Blueberries also are high in antioxidants. Antioxidants are compounds that fight harmful free radicals. Free radicals are essentially highly reactive molecules that cause havoc in the body leading to an increased risk of certain cancers, inhibited cell function and a reduction in cognitive performance. Antioxidants bind to free radicals and "neutralise them". When there is a higher ratio of free radicals to antioxidants the problems start. Eating a diet high in antioxidants helps redress the balance and can reduce the risk of the illnesses mentioned.


Yes, eggs. Whole eggs, yolks included! There is a debate as to whether or not eggs are healthy (why there is a debate is beyond me) which needs to be cleared up. The idea that eggs are bad for you stems from the 1970s when doctors realised that an increase in cholesterol levels can lead to an increased risk of heart disease and stroke. By putting two and two together (and getting five by the way) they deduced that eating foods high in cholesterol raises our levels of cholesterol. As it turns out, this is not the case (1). Recent studies have shown that our cholesterol levels are influenced more by genetics, age and gender (2). So, eat more eggs.

Eggs - in particular, the yolks - are a great source of:

  • Vitamin A

  • Vitamin D

  • Vitamin E

  • B vitamins

  • Choline

  • Phosphorus

  • Selenium

  • Iron