Nutrition - Healthstaircase

Best Weight Gain Supplements For Skinny Guys

Supplements, With Audio / By Kim Simmonds

If you are in a hurry and just want to find out what the best weight gain supplements for skinny guys is then I’d recommend BSN True Mass 1200 as the best one.

Are you a skinny guy struggling to bulk up? For some men, eating right and exercising doesn’t seem to work. Weight gain supplements may be the answer and your ticket to building the body you desire. Like everything else in life, not all products are created equal, so I’m here to give you the skinny on weight gain supplements.

How Weight Gain Supplements Work

It all starts with an understanding of what the supplements are supposed to do. People who hope to gain weight usually focus on building muscle mass. Different supplements encourage reactions in your body to make this happen. When choosing a weight gain supplement, it’s essential to understand how the supplement will affect your body to get your desired result.

Protein

Protein is essential to muscle building. The suggested daily intake for adults is 0.6-0.9 grams per pound, and plenty of foods offer protein, like oats and beans. However, if you’re struggling to eat enough protein, supplements can help fill the gaps to ensure you have enough to build muscle mass and bulk up.

Creatine

The effects of creatine have been heavily researched, and there is strong support for its benefits. Though it’s found naturally in your body, taking creatine supplements increases the amount in your muscles. The increase in creatine in your muscles improves exercise performance and muscle gain.

High-Calorie Supplements

To gain weight, you need to consume more calories than you’re burning. If you have a high metabolism and you’re exercising, you need to adjust your calorie intake accordingly. You’ll want to select a supplement that is high in carbohydrates (carbs) and protein.

Caffeine

Widely used to improve performance, caffeine is commonly used around the world to improve focus and exercise harder. The idea is to enhance your energy output to exercise harder to gain more muscle. This principle relies on you consuming enough calories, though.

Amino Acids

Amino acids are critical to bodily functions. They are naturally present in your body and can be consumed in food.

Citrulline helps increase blood flow, which can help you stretch your exercise session to gain more muscle over time.
Beta-Alanine can help slow muscle fatigue during exercise.
Beta-hydroxy beta-methylbutyrate (HMB), a byproduct of your body breaking down the amino acid leucine, helps with post-exercise recovery and muscle gain.
Glutamine can increase growth hormone levels, decrease muscle fatigue, and boost your immune system.

How to Get the Most from a Weight Gain Supplement

Supplements are meant to support your regular food intake and enhance the effects of exercise. They work best for people who are having trouble eating enough food to exceed the calories they are burning. However, to get the most from your supplements, you want to start with a solid foundation. If you’re not eating or exercising correctly, a supplement will not help.

Building a Balanced Diet

You need to consume enough vitamins, minerals, and nutrients from food if you want to make gains in lean muscle. Start with a solid base diet that satisfies suggested nutritional requirements for adults, including a variety of foods with an emphasis on fruits, vegetables, and whole grains. You should never replace real meals with weight gainers; they are supplements.

Keep in mind, the quality of food matters. Fast food may pack a ton of calories, but it’s low in nutritional value, meaning it can hurt your body. Ask yourself, how likely will you be to excel at the gym after a giant fast-food meal?

Develop a Complete Exercise Program

Likewise, varying your exercise routine and addressing your whole body is critical to building lean muscle mass. Build a program that includes strength training and aerobic activity to see the best results. While strength training builds muscle and bone strength, aerobic exercise increases blood flow and endurance.

Precautions for Using Weight Gain Supplements

Using weight gain supplements can really help you bulk up, but there are a few things to be mindful of before getting started. After you created a balanced exercise program and adopted a healthy, complete, protein-rich diet, take a few more steps before adding in a weight gain supplement.

Review your diet with a nutritionist to identify any areas that could be improved or altered for better results.
Consult a physician because some supplements contain ingredients that can affect your body, specifically your kidneys and liver.
Research your options, including potential side effects. Common issues with weight gain supplements include headaches and digestive issues, but there can be more severe problems.
Be wary of allergic reactions. Weight gain supplements have caused hives and digestive problems, including stomach infections.
Weight gain supplements can lead to unhealthy gains by building fat instead of muscle if the calories are not used during exercise.

The Best Weight Gain Supplements for Skinny Guys

Armed with my research on what to look for in weight gain supplements, I thoroughly explored product pages and reviews to find the best options for skinny guys. These five products are excellent options for guys looking for a little help building muscle.

Optimum Nutrition Serious Mass

Each serving of this high-calorie weight gain powder packs 1,250 calories, 53 grams of protein, 252 grams of carbs, plus 25 vitamins and minerals. Choose from six different flavors and two package sizes (six-pound or twelve-pound).

Serious Mass is intended to be a calorie boost and can supplement your diet between meals if you’re having a tough time ingesting enough calories. The suggested serving size is two heaping scoops with water, but you can also blend it with fruits and veggies or calorie-dense foods like nuts and peanut butter. Mixing Serious Mass with milk instead of water adds extra calories.

Pros:

You can mix up your routine with multiple flavor options (banana, chocolate, chocolate peanut butter, cookies and cream, strawberry, and vanilla)
An excellent choice for those looking to bulk up
Perfect for people with busy schedules who need to fit in some extra calories before or after a workout
You can have it before bed because it won’t keep you up all night
There are no added sugars in this product

Cons:

If you aren’t extremely active, you get bloated
Drinking it too fast can make you sick
It can make you too full to eat enough other foods during the day

BSN True Mass 1200

This powder supplement packs 1,220 calories per serving. It also boasts 50 grams of protein, 215 grams of carbs, and essential amino acids. The carbohydrates in this product come primarily from oats, and you have the added benefit of 9 grams of dietary fibers.

BSN’s True Mass 1200 is intended for heavy trainers who require a lot of calories. The blend is also reported to aid in muscle recovery. Try drinking a True Mass shake after working out, as a snack, or before bed.

The recommended serving is two scoops in 16 oz of liquid. Blend and enjoy once per day to supplement your protein and calorie intake.

Pros:

Excellent flavor choices – chocolate milkshake, cookies and cream, strawberry milkshake, and vanilla ice cream
No metallic aftertaste
You don’t feel bloated or heavy after use
Contains complex carbohydrates, fiber

Cons:

Contains a whopping 19 grams of sugar
Some people reported experiencing digestive problems after using it for a month

Dymatize Super Mass Gainer

This high-protein, high-carb blend is loaded with everything you need. Each serving contains 52 grams of protein, 1,280 calories, and 245 carbs. Dymatize Super Mass Gainer is meant for people with high metabolisms and busy schedules. This blend includes creatine to improve strength and endurance during workouts and glutamine to aid in post-workout recovery.

Blend 2 ½ scoops with 24-32 oz of fluid and enjoy once per day. Try mixing it with additional calorie-rich and nutrient-rich foods like peanut butter or fruit for an evening snack.

Pros:

Your choice of five flavors including cookies and cream, fudge brownie, and strawberry
Two convenient package sizes – 6 pounds and 12 pounds
Loaded with amino acids include 5.1 g Leucine
Contains creatine, several vitamins, and minerals

Cons:

23g of sugar per serving
Some people reported mood swings and increased symptoms of depression with extended use

MusclePharm Combat XL Mass-Gainer

Another calorie-dense option, Combat XL offers 1,270 calories, 50 grams of protein, and 252 grams of carbs per serving. This product relies on a blend of fatty acids, complex carbs, and four different sources of protein to help you recover faster and build mass.

To mix, add four scoops to cold water or milk until you reach the desired consistency. You can take this supplement up to three times per day. Since this product isn’t as chunky, you can shake-and-go or use a blender.

Pros:

You can drink these shakes more than once per day
Substantial gains noticed within a month
Easy to mix with other foods (try bananas, oats, and peanut butter) for new flavors and additional calories
Contains additional nutrition in flax and chia seeds

Cons:

Only comes in two flavors – vanilla and chocolate milk
Serving size may be too large for some users

MuscleTech Mass Tech

MuscleTech’s Mass Tech is the lowest calorie option on the list, but it provides something different. Each serving contains 1,010 calories, 80 g of protein, 156 g of carbs, and 10 g of creatine. It also carries fewer sugars than the other options on the list at just 9g per serving.

Mix 5 scoops with 16 oz. of water or skim milk as part of your breakfast, a snack, or after your workout. You can also divide the shake and have half in the morning and the rest later in the day.

Pros:

Most users notice quick gains
Mixes well and doesn’t leave you feeling bloated
The extra protein and creatine are critical for building muscle
Basic flavors allow you to add in extras like fruit to alter the taste

Cons:

The product goes fast making it a more expensive option
Very thick with a lot of fillers which made it challenging to drink
You have to use a blender for this one, shake-and-go is not an option

The Bottom Line

Choosing a weight gain supplement requires research and experimentation to find a blend that fills your needs. Make sure you’ve established a diet and well-rounded exercise routine to determine your needs regarding calories, carbs, and proteins. Consider how you want to prepare your supplement because some products are easier to shake and run than others.

In the end, only one product could be named the best weight gain supplement for skinny guys. BSN True Mass 1200 has everything you need to pack on the pounds. It’s reasonably priced and comes from a well-known company. The flavor and lack of metallic aftertaste really put this one over the edge.

Best Prebiotic Supplements

Supplements, With Audio / By Kathy Collins

If you are in a hurry and just want to find out what the best prebiotic supplements is then I’d recommend Hyperbiotics Organic Prebiotic Powder as the best one.

If you’re like me, you like to keep up with the latest developments in the world of health and fitness. In recent years, we’ve learned a lot about the benefits of a healthy gut biome and probiotic bacteria.

These good bacteria provide benefits that extend well beyond the gut itself to nearly all areas of health. If you’re looking to boost your gut health, your first thought might have been a probiotic supplement. But prebiotics can be just as important, and perhaps even more so. But what is the best prebiotic supplement? Here’s what you need to know:

Prebiotic Supplement 101

Here are some of the most frequently asked questions about prebiotic supplements:

What Are Prebiotics?

To put it simply, prebiotics are fuel for probiotic bacteria. They exist in certain types of high fiber foods. For years, there were two known types of prebiotics: fructo-oligosaccharides (FOS) and galacto-oligosaccharides (GOS).

About a decade ago, a third type was discovered, called gum arabic. Gum arabic is an even more powerful prebiotic than FOS or GOS.

Prebiotics do naturally exist in foods, but they are rare in a typical diet. Therefore, one of the best ways to boost your prebiotic intake is to take prebiotic supplements.

How Do They Work?

Prebiotic fibers feed and nourish good probiotic bacteria. But they are particularly useful because harmful gut bacteria can’t use them as fuel. That means the more prebiotic fiber you consume, the more probiotics flourish, and the more bad bacteria starve.

Many people take prebiotic supplements in conjunction with probiotic supplements. That is a natural pairing and can speed up the process. However, it is not necessary to take probiotic supplements for your prebiotics to be effective. If the prebiotics are successful, probiotic bacteria will grow naturally.

Where Can I Get Prebiotic Supplements?

Prebiotic supplements are available at most major pharmacies and many grocery stores. They are also typically available online, through the company’s websites, or major online marketplaces.

How Much Do They Cost?

Prices can vary, but on average, prebiotic supplements can cost around $15 for 30 servings on the low end, and about $60 for 30 servings on the high end.

Are There Any Side Effects?

Prebiotics and probiotics have no major side effects. However, many can cause gas and bloating, particularly early on in the process and among people with sensitive stomachs. Some supplements include an enzyme designed to prevent this issue. If you have a sensitive stomach, consider looking for one of these prebiotic supplements.

What are the Benefits of Prebiotic Supplements?

Taking prebiotic supplements is one of the most useful things you can do to promote a healthy gut. And healthy guts send ripple effects throughout the entire body. Here are some of those benefits:

Immune Health

Surprisingly, gut health is one of the most critical factors in promoting a healthy immune system. Studies have linked poor gut health to an increase in inflammatory and autoimmune diseases.

Energy and Mood

A staggering 90% of serotonin receptors exist in the gut. Accordingly, the gut biome directly affects mood and energy. That means prebiotic supplements can play a role in boosting energy, improving mood, and to an extent, even fighting off depression.

Heart Health

Research into the link between gut health and heart health is largely in its infancy. However, preliminary studies suggest that a healthy gut has positive effects on blood pressure and cardiovascular health in general.

Weight Loss

Probiotics in general, and particularly one strain known Lactobillus Amylovorus, have been shown to promote fat loss. In one study, eating these probiotic bacteria strains led to a fat loss of 3-4% over a six week period.

Other Benefits

These are some of the most significant health benefits linked to a healthy gut biome. But that’s not all. Additional benefits include:

Improved digestion
Lower cholesterol
Oral health
Skin health
And more

As we can see, prebiotic supplements and general gut health contribute to an incredibly diverse array of health benefits.

What to Look For in a Prebiotic Supplement

Prebiotic supplements might all look the same on the surface, but they’re not. Here are a few key factors to help you find the best prebiotic supplement:

Fiber Types

There are three major types of prebiotic fibers: FOS, GOS, and gum arabic. Gum arabic is the strongest, but no single type of prebiotic fiber is enough for a supplement to be as effective as possible. The best prebiotic supplements will feature a blend of two or even all three fiber types of fiber.

Is it Organic?

A prebiotic supplement being organic isn’t just a matter of avoiding pesticides. Organic prebiotics are actually more easily absorbed than non-organic alternatives.

How is it Made?

Prebiotic supplements typically come in one of three forms: powder, capsules, or gummies. The powder is the most versatile, as it can be mixed in with juices or smoothies. Gummies should be the pick if taste and convenience are your priorities. And capsules can be the most effective, as they ensure the prebiotic is not released until it reaches the correct part of the gut.

The Best Prebiotic Supplements

I’ve narrowed down my list of the best prebiotic supplements to the following five products:

BlueBiology Prebiotic Powder

BlueBiology Prebiotic is a fully organic prebiotic powder. It uses chicory root, lentil root, and gum arabic, giving it the fullest variety of fibers available. BlueBiology is one of the only prebiotics that uses gum arabic in addition to FOS and GOS fibers, making it as nutritious as possible for probiotic bacteria.

Many prebiotic supplements can cause bloating and gas. But BlueBiology includes a specially designed enzyme to prevent them.

BlueBiology Prebiotic has no fillers or additives. The three active fibers and the anti-bloating enzyme are the only ingredients in the powder. It is gluten-free, dairy-free, and has no GMOs.

BlueBiology Prebiotic is one of the more expensive products on the list, but it is competitively priced, given its high-quality performance.

Features:

Organic chicory root powder
Lentil root powder
Organic gum arabic powder
Anti-bloating enzyme
Form: powder

Pros:

Full fiber spectrum
Fully organic
Enzymes prevent gas and bloating
Gluten-free
Dairy-free

Cons:

Fairly costly
Can have a bitter taste

1MD Platinum Probiotic with Prebiotic Fiber

1MD Platinum Probiotic with Prebiotic Fiber is a two-in-one product: it is a prebiotic supplement that also contains live probiotic bacteria. You don’t need to take probiotic supplements for prebiotics to be effective (if the prebiotics do their job, probiotic bacteria will grow on its own). But taking the two together can really speed along the process and can enhance overall results.

The prebiotic supplement contains a patented blend called NutraFlora. Unfortunately, this contains only one type of fiber, an FOS.

The probiotic side is particularly extensive. It contains 11 different strains of probiotic bacteria, including several of the best available on the market. Each capsule contains 51 billion live bacteria cells. Another cool feature of 1MD Platinum is the delayed-release capsule. That ensures the supplement reaches the correct place in the digestive system before it is released.

Overall, 1MD Platinum Probiotic with Prebiotic Fiber is an interesting product. On the one hand, it is on the expensive side and only features one style of prebiotic fiber. That said, it is loaded with a wide variety of high-quality probiotic bacteria. And taking the two together is a great way to expedite the overall process of improving gut health.

Features:

11 probiotic bacteria strains
51 billion live cells per capsule
Patented NutraFlora prebiotic fiber blend
Form: capsule

Pros:

Contains probiotics and prebiotics together in one capsule
Extensive probiotic blend
Delayed-release capsule
Dairy-free
Gluten-free

Cons:

Single prebiotic fiber
Can cause gas

Hyperbiotics Organic Prebiotic Powder

Hyperbiotics Organic Prebiotic Powder is an excellent mid-range prebiotic supplement that offers a good bang for your buck. Like BlueBiology, it has gum arabic, FOS, and GOS. That makes it one of the higher-performing supplements on our list. You can see results in as little as 24 hours.

Like most prebiotic supplements, Hyperbiotics Organic Prebiotic Powder can cause gas and bloating. However, it features a proprietary blend designed to prevent stomach aches. If you have a sensitive stomach, this is a major plus.

Hyperbiotics is fully organic, gluten-free, and dairy-free. However, it is packaged in a facility that handles gluten and dairy, as well as shellfish, nuts, and more. If you have serious food allergies, you should look elsewhere.

Hyperbiotics Organic Prebiotic Powder isn’t the highest-rated product in any individual category. But overall, it is a well-balanced prebiotic that is very effective at an affordable price.

Features:

Organic acacia fiber
Organic Jerusalem artichoke fiber
Organic green banana flour
Inulin
Digestive enzyme blend
Form: powder

Pros:

Full fiber spectrum
Fully organic
A proprietary blend designed for sensitive stomachs

Cons:

Not allergy safe
Can cause gas

BeLive Prebiotic Fiber Gummies

BeLive Prebiotic Fiber Gummies are a fairly unique product: they are the only gummy-based supplement on the list. What sets them apart is their taste. While many prebiotics can be unpleasant to take, BeLive gummies are delicious and convenient. But they are also an effective product.

BeLive features two different styles of prebiotic fiber: It doesn’t have gum arabic, but it does have an FOS and a GOS.

BeLive Prebiotic Fiber Gummies don’t include dairy or gluten. And while most gummies are made using gelatin and added sugar, BeLive makes their gummies with natural, fruit-based pectin.

Overall, BeLive is an excellent choice for people who are willing to sacrifice a small amount of performance for a large amount of taste and convenience. It is also very cost-effective relative to most other prebiotics.

Features:

Chicory root
Inulin
Healthy pectin base, no gelatin
Form: gummy

Pros:

Multiple fibers
Tasty gummies
Gluten-free
Dairy-free
Very affordable

Cons:

Only two prebiotics
Can cause gas

MAV Nutrition Probiotics + Prebiotics

MAV Nutrition Probiotics + Prebiotics is another two-in-one supplement featuring both prebiotic fiber and live probiotic bacteria. Like 1MD Platinum, this two-in-one only has a single prebiotic fiber, an FOS.

The probiotic side features seven different bacteria strains, including several of the most effective. Each capsule contains 20 billion live cells.

MAV Nutrition Probiotics + Prebiotics also have a delayed-release capsule, ensuring the fiber and live bacteria are all released in the proper place. Further, it contains an enzyme to prevent gas and bloating.

Overall, MAV Nutrition Probiotics + Prebiotics is one of the weaker prebiotics on the list, but an appealing choice if you are looking for a probiotic blend with your prebiotic supplement. It doesn’t have quite the variety of probiotic bacteria available with 1MD, but it is more affordable. Plus, it has an anti-bloating enzyme, preventing that unpleasant side effect.

Features:

Seven probiotic bacteria strains
20 billion live cells per capsule
Inulin
Anti-bloating enzyme
Form: capsule

Pros:

Contains probiotics and prebiotics together in one capsule
Delayed-release capsule
Enzymes prevent gas and bloating
Gluten-free
Vegetarian
Affordable

Cons:

Only one prebiotic fiber
Not allergy safe

Conclusion

All of the products on this list are quality prebiotic supplements, and depending on your needs, you can’t go wrong with any of them. But the best overall prebiotic supplement is the Hyperbiotics Organic Prebiotic Powder.

It is one of the only prebiotics available that features the full fiber spectrum of gum arabic, FOS, and GOS. And it is the most affordable of those options. Plus, it has a digestive enzyme designed to prevent upset stomachs.

Best Green Superfood Supplements

Supplements, With Audio / By Drew Marshall

If you are in a hurry and just want to find out what the best green superfood supplements is then I’d recommend Nested Naturals Super Greens as the best one.

Everyone knows that fruits and vegetables are essential for your health. But the benefits of particularly nutrient-rich fruits and veggies knowns as superfoods are more expansive than many people realize. And unless you have hours to set aside each week for cooking and meal-planning, it can be challenging to incorporate all the superfoods you need into your diet.

That’s why green superfood supplements are one of the best products available for health-conscious people on the go. But what are the best green superfood supplements? Here’s what you need to know.

Green Superfood Supplements 101

These are some of the most frequently asked questions about green superfood supplements:

What are Green Superfoods?

Green superfoods are nutrient-rich leafy greens, including kale, chard, spirulina, broccoli, and many more. They are packed with vitamins, minerals, and antioxidants, and have a wide array of health benefits. These benefits are often to the immune system and digestion, but superfoods play many other roles as well.

In addition to greens, many superfood supplements include berries, tea extracts, and more.

How Do Superfood Supplements Work?

Green superfood supplements are made from superfoods that have been condensed and turned into powder. How does that work?

All superfoods must ultimately be dehydrated and then ground into a powder. But first, some foods are juiced, or have certain parts extracted. That is done to ensure only the most nutrient-rich parts of the food makes it into the powder.

There are a variety of ways to dehydrate the food and prepare it to be powdered. Some are more effective in retaining nutrients than others. I’ll have more on this later, but overall, the more heat used in the dehydration process, the more nutrients can be lost.

Where Can I Get Them?

You can find green superfood supplements in many major grocery stores. They are also typically available online, through the company’s websites, or major online marketplaces.

adding supplements to blender — Adding Supplements to the Blender

How Much Do They Cost?

Prices can vary, but on average green superfood supplements can cost as little as $15 for a tub or as much as $100.

Are There Any Side Effects to Green Superfood Supplements?

Green superfood supplements are safe to take; there are no known significant negative side effects.

It should be stated, though, that superfoods are typically most effective as whole foods, compared to powders. However, superfood supplements still provide a high baseline of the vitamins, minerals, and antioxidants they contain. And they can be a useful complement even if you eat fruit and vegetables as part of your regular diet.

What are the Benefits of Green Superfood Supplements?

Green superfood supplements have a wide array of health benefits. Many of these benefits come from phytonutrients, some 100,000 different types of health-boosting nutrients found in plants. Superfoods are particularly dense with phytonutrients relative to other kinds of produce.

Superfoods also provide benefits through their high fiber content. Here are some of the tangible effects:

Immune Health

The most significant health benefit provided by green superfoods is to the immune system. Phytonutrients are rich in antioxidants and have considerable anti-inflammatory properties.

Thanks to this, superfoods have been linked with a reduction of chronic disease.

The high fiber content can also help prevent type 2 diabetes.

Heart Health

The anti-inflammatory effects of superfoods have another benefit: cardiovascular health. Studies have shown that superfood supplements can improve blood pressure, even in people already suffering from hypertension. Significant improvements came in just 90 days.

Mood and Energy

The vitamins and minerals found in superfoods are fundamental in keeping mood and energy high. Preliminary research has even indicated that diets rich in superfoods can help prevent clinical depression.

Digestive Health

Green superfood supplements are high in dietary fibers. Fiber isn’t digested by the human body, instead passing through mostly intact. That helps regulate digestion and improve the health of your digestive system overall.

What to Look For in a Green Superfood Supplement

Green superfood supplements might all look the same on the surface, but they’re not. Here are a few key factors to help you find the best green superfood supplement:

adding supplements to water — Adding Supplements To Water

Ingredients

As with all supplements, the first thing you should look for is the most basic: what’s in it? There is a wide variety of different types of superfoods. Some supplements focus primarily on leafy greens, others on berries. More still mainly come from algae or something else entirely.

All of these have their own specific benefits, and depending on your needs, a narrow supplement might be beneficial. However, if you’re looking for the most well-rounded health benefits, you should target a supplement with a wide variety of ingredients.

Concentration

Once you know what’s in your supplement, the next thing to look for is how much of each ingredient it contains. A wide variety of superfoods doesn’t mean much if the supplement only has a tiny amount of each. Make sure the supplement has an effective dose of each ingredient.

Conversely, green superfood supplements can be very effective with a smaller number of ingredients, if they are all high quality and heavily concentrated.

How Was it Made?

Superfoods have to be dehydrated before they can be made into powdered supplements. The dehydration process can have a major effect on how many of the original nutrients the supplement retains.

If the superfood is dehydrated using high heat, that can severely reduce the nutrients in the supplement. The best process is when the superfood’s juice is cold-pressed and then dried at lower temperatures. That preserves the maximum amount of nutrients.

Products will not always advertise the method they used to dehydrate their ingredients. But products that used the low-temperature dehydration style will usually be labeled as “raw.” Look for this label to ensure you’re getting the highest-quality supplement.

Is it Organic?

The green powder comes entirely from plants, so it’s essential to target organic ingredients. Leafy greens, in particular, soak up a significant amount of pesticides if they’re not grown organically.

Nutrients and enzymes from organic and non-GMO ingredients are also more readily absorbed by the digestive system.

Best Green Superfood Supplements

I’ve narrowed down my list of the best green superfood supplements to the following five products:

Nested Naturals Super Greens

Nested Naturals Super Greens is a superfood supplement with a wide array of ingredients. It contains over 40 active superfood ingredients, more than 20 of which are greens. The superfoods include an antioxidant blend, a fiber blend, and an alkalizing blend.

These ingredients are complemented by digestive enzymes and probiotic bacteria, with nearly 2 billion live probiotic cells per serving. It is also the only supplement on the list with ginkgo powder for mental clarity and focus.

This supplement is all-organic, non-GMO, and vegan-friendly. Customers have complained about the taste, however. I recommend blending it up in a smoothie if the taste bothers you. Nested Naturals does not mention the processing methods, nor do they advertise their ingredients as raw.

Overall, Nested Naturals Super Greens has good variety and uses quality organic ingredients. It is not the least expensive supplement on the list, but it is competitively priced. The biggest concern is the lack of raw ingredients.

Features:

Over 40 active ingredients
Alkalizing blend
Antioxidant blend
Fiber blend
Probiotic blend – 1.67 million live cells
Digestive enzymes
30 calories per serving

Pros

Wide variety of ingredients
Easily digestible
Gluten-free
Non-GMO
Organic

Cons

Ingredients not raw
Taste

Athletic Greens Ultimate Daily

The most expensive item on our list is also the best performing. Athletic Greens Ultimate Daily has a staggering 75 superfood ingredients. They are also highly concentrated, with one scoop containing the antioxidant content of 12 servings of vegetables.

In addition to the more typical antioxidant blend, alkalinity blend, and immune support blend, Athletic Greens contains a neural support superfood blend as well. It also features digestive enzymes and probiotics, with 3.6 billion live cells per serving.

Athletic Greens Ultimate Daily uses ingredients that are certified non-GMO, vegan, and, most importantly, processed raw. That means you know you’re getting the most nutrients out of each ingredient. Another cool feature is the prepackaged serving packs, making it easy to take on the go.

Overall, Athletic Greens Ultimate Daily is very costly, but it delivers. It’s the most well-rounded product available, uses all raw ingredients, and even has a specific blend for brain health. It is also the most convenient, given the portable single-serving packs. However, the cost will be prohibitive for some. And if you’re only looking for a smaller supplement to the fruits and vegetables already in your diet, it’s not a great value.

Features

75 active ingredients
Antioxidant blend
Neural support blend
Immune support blend
Probiotic blend
50 calories per serving

Pros

The most expansive list of ingredients
Emphasis on energy
Convenient prepackaged servings
Vegan
Raw ingredients

Cons

Very high cost
Not allergy-friendly

Organifi Green Juice

Organifi Green Juice has a more limited variety compared to some other supplements. They set themselves apart instead through their focus on the quality and purity of their ingredients. Organifi features a big dose of 12 traditional green superfoods along with the ashwagandha herb, which reduces stress and fatigue. It also contains antioxidant-heavy turmeric.

Organifi uses 100% organic, non-GMO, raw-processed ingredients. So while their focus is more narrow than some competitors, you know you’re getting the highest-quality ingredients available.

Overall, Organifi Green Juice does less than the other green superfood supplements on the list. But it is very good at what it does. If you’re looking for more comprehensive variety, you should look elsewhere. But if you’re looking for a focused, high-quality supplement to your existing diet, this is an excellent option.

Features

12 active ingredients
Alkaline blend
Immune-support blend
Stress-relieving herbs
30 calories per serving

Pros

Fully organic
High-quality ingredients
Vegan
Non-GMO
Raw ingredients

Cons

Limited variety
On the more expensive side

Vega Protein and Greens

Vega Protein and Greens is a very interesting product. In addition to being a green superfood supplement, it is also a plant-based protein mix. Each serving contains 20 grams of all-natural vegan protein. It is also by far the most filling on the list at 110 calories per serving.

Vega is the most limited green superfood blend on the list, however. Vega contains just six active ingredients, most of which are leafy greens.

A big plus for Vega is that it comes in a wide variety of different flavors. That can be a major pro if you don’t have time to make smoothies and are just mixing your powder in water.

Overall, Vega Protein and Greens serves a very specific purpose. If you’re looking for the most well-rounded green superfood supplement, this would be the last pick on the list. But if you’re looking to supplement your diet with a smaller boost of greens, while getting a serving of natural, plant-based protein, this is the best product on the market.

Features:

6 active ingredients
20 grams of vegan protein
110 calories per serving

Pros:

Protein boost
No added sugar
Vegan
Gluten-free
Wide variety of flavors

Cons:

Fewest greens on the list
Not fully organic

Country Farms Super Greens Drink Mix

Country Farms Super Greens Drink Mix is one of the more balanced supplements on the list. It has a traditional greens mix as well as a reds mix containing beets and antioxidant-rich berries. Put together, it contains 50 superfood ingredients. All ingredients are fully organic and non-GMO.

On top of the superfood blends, Country Farms Super Greens Drink Mix contains probiotic bacteria and probiotic-fueling prebiotic fibers. At just 500 million live cells per serving, this is a smaller dose of probiotics than some of the other supplements, but the prebiotic fiber will help the bacteria grow and flourish naturally.

Overall, this is a solid, well-balanced supplement at a competitive price point. The biggest concern is the lack of raw-processed ingredients.

Features:

50 active ingredients
Greens blend
Reds blend
Probiotic blend
Mushroom blend
45 calories per serving

Pros:

Wide variety of ingredients
Includes reds blend in addition to greens
Contains probiotics
Fully organic

Cons:

Added sugar
Ingredients not raw

Conclusion

These are all high-quality green superfood supplements, and depending on your needs, you can’t go wrong with any of them. Taking every factor into account, though, the Nested Naturals Super Greens supplement is the best overall.

It has a wide range of fully organic ingredients, covering every major health benefit of green superfoods. And while it is a step below Athletic Greens in overall quality, it is a much better value at its respective price.

Paleo Diet

Diets, With Audio / By Drew Marshall

We have all heard about the Paleo diet, but what is this new trend? Is it just a fad, or is the Paleo diet worth a truly deeper look? Because going Paleo is so effective for such a wide range of individuals, it’s definitely worth investigating further. The Paleo diet gets its name from the Paleolithic Age or the Stone Age. This diet is one that proposes literally getting back to our roots, back to the basics. In essence, it says, let’s go back to eating what the original people ate. This gives the hope of gaining a healthier, more sustainable lifestyle (and – let’s be honest – a more toned physique).

Purpose of the Paleo Diet

Every diet has a basic goal: to help people lose unwanted weight. The Paleo diet, on the other hand, takes things a step forward by suggesting ways to maintain that healthy weight loss and sustain a healthy lifestyle in general. The idea is that people on this diet cut out any foods that were not available during the hunter-gatherer era. By doing so, it suggests that the body runs more optimally because it does not have to filter through and process foods that are made available today through artificial means.

Why You Might Want to Follow a Paleo Diet

The Paleo diet is effective for certain people. With that being said, the Paleo diet is definitely not for everyone, especially if you have certain dietary restrictions or health conditions. You might be interested in this diet if any of the following apply to you:

You want to lose weight or maintain a healthy weight

You want to avoid chronic diseases associated with the Western Diet such as obesity, heart disease, and cancer

You have food sensitivities associated with processed foods or their additives.

Details of The Paleo Diet

The Paleo Diet is fairly strict when it comes to what is permitted and what is not permitted. The idea is to remain authentic and true to what would be available during the Paleolithic Age. With that being said, it is important to note that the diet does not consist of foods only available during the Paleolithic Age. Much of those foods are either no longer in existence or insufficient regarding nutrition. Instead, this diet really cuts out foods that have just been proven to have a truly negative effect on the human body (in spite of how tasty they tend to be!)

What to Eat

Paleo Diet Questions Answered

Red Meat

Red meat is permitted on the Paleo diet because, during the Paleolithic Era, human beings hunted. In turn, this food group provides the body with a great deal of protein. Try to stick to leaner cuts of red meat, though, and to limit how many days a week you eat it, as it is high in saturated fat.

Fish

Like red meat, fish is a great source of protein and is typically safe to incorporate daily. Grilling and baking fish are tasty ways to ensure you stay on track with this diet without sacrificing flavor. Frozen varieties are completely acceptable even though the earliest people definitely did not have freezers.

Eggs

You do not have to say goodbye to your morning omelet – just the cheese on it! Eggs are another great source of Paleo-friendly protein. This versatile food is great boiled as a snack and can also be added to lunchtime salads to make them a little more hearty and flavorful.

Leafy Green Vegetables

Vegetables are a staple of this hunter-gatherer diet. You do not have to settle for salads, though. You can sauté up your favorite kale or chards and add them to a delicious protein such as a fish for a well balanced Paleo meal!

Fresh and Frozen Fruits

You will want to limit how much fruit you eat every day when on the Paleo diet. Even though fruits are natural, they have fairly high sugar content. Natural sugars are definitely preferable to artificial sweeteners, but they still require a lot of processing on the body’s part. Sprinkle in some fruit here or there as a sweet treat but keep it in moderation to stay as healthy as possible!

Nuts

Nuts are a great source of protein and also a great way to get in your daily dose of fiber. These versatile morsels are delectable on their own and can also be mixed into your favorite meal. Nuts can be grounded down or even blended and used to make a nice breading or crust to liven up your protein options!

Seeds

Like nuts, seeds are another outstanding source of fiber and protein. These tiny treats are excellent in salads and trail mixes. They make a great accompaniment to any entree but can also be eaten on their own while at work or home.

Herbs

If you were afraid that the Paleo diet would be lacking in flavor, think again! Herbs are found naturally in the wild, so they are fair game on the Paleo diet. Feel free to try new combinations of herbs to bring some life to your weekly meal prep!

Spices

The same goes for spices. You can put a nice dry rub on your favorite proteins before throwing it on the open flame or create a truly appetizing soup by blending some delicious vegetables with a delicious spice blend. Who said diets have to be boring?

avocado one of the healthy oils — Avocado contains one of the healthy fats

Healthy Fats

Do not be afraid of healthy fats such as avocados. Remember that the Paleo diet encourages us to use food for fuel, and fat is a great source of fuel when eaten properly. Everything in moderation!

Healthy Oils

Butter might be a thing of the past when it comes to the Paleo diet. You can always cook with olive oil and still achieve a healthy and delicious meal!

What to Avoid

Sugars Natural

Sugar is okay in moderation, but in general, sugar is something you want to try to cut out of your diet. It converts into unsightly fat easily, not to mention it wreaks havoc on your teeth. Cutting out sugar can also help reduce headaches!

Artificial Sweeteners

Like natural sugar, artificial sugars are a serious no-no on the Paleo diet. Remember, if it did not exist during the Paleolithic age, it shouldn’t exist in your diet!

Soft Drinks

You do not see any paintings with cave men and women drinking soft drinks. So, you definitely do not want to have any soft drinks in your fridge when sticking to the Paleo diet. Soft drinks leave you feeling bloated and lead to the inevitable sugar crash, so it is best to avoid them altogether.

Dairy Products

When on the Paleo diet dairy products are best avoided. If you really feel the need to work some dairy into your diet, though, make sure it is low-fat and as natural as possible.

Margarine

Margarine is artificial and is therefore considered a food to avoid on the Paleo diet.

Legumes

Legumes contain lectins, which can make it more difficult for the body to absorb the necessary nutrients. They were not eaten much before the advent of agriculture, so are not advisable to include in your daily meal routine when on the Paleo diet. This means that beans and peanuts are off the table.

Salt

Salt was not around to preserve food during the Paleolithic Era, so you will want to avoid it in your diet when adhering to Paleo.

Trans Fats

Trans fats tend to be found in processed foods, so they should not be consumed on the paleo diet. They are very unhealthy anyway, so we recommend you avoid consuming trans fats always.

Vegetable Oils

Vegetable oils require heavy processing, so they are recommended against by the Paleo diet. Instead, stick to healthy oils.

Shown Health Benefits

For individuals who have been approved to start and maintain the Paleo diet, they can see immense health benefits as a result. These benefits include healthy weight loss, a reduction in the risk of diabetes, and a substantial decrease in blood pressure.

Weight Loss

Individuals who try and stick to the Paleo diet tend to have substantial weight loss. The serious reduction in sugar, natural and artificial alike, definitely plays a large role in this weight loss. Making more informed choices with foods that are natural rather than processed, the body has an easier time converting food into energy rather than storing it as fat. Individuals who stick to the Paleo diet have been shown to lose weight and keep it off as long as they maintain this diet and follow it up with an active lifestyle.

Reduced Diabetes Risk

Individuals who have been on the Paleo diet for an extended period have been seen to reduce their risk of developing Type II Diabetes. Cutting out unnatural sugars and limiting salt has an amazing impact on the human body. In one study, researchers found that even over short periods, people on the Paleo diet had healthier glucose control and better lipid profiles than people who were on other diets that included processed foods.

Lowered Blood Pressure

Another great benefit of the Paleo diet is how individuals’ blood pressure tends to drop and stabilize as a result of it. While more research is needed, in small trials, researchers found that the Paleo diet can help reduce bad cholesterol. This, in turn, can lead to a decrease in high blood pressure. Another study also confirmed these findings that following a Paleo diet and combining it with a healthy lifestyle can lower triglycerides and bad cholesterol.

Dietary Concerns and Questions About Paleo Diet Hypothesis

Although there are serious benefits to the Paleo diet, and it can lead to improved weight loss, it is not for everyone. This diet cuts out affordable foods such as processed foods that are known for being unhealthy. But it also removes foods like legumes, which are considered to be quite healthy by many experts. So, from an affordability standpoint, the Paleo diet is not necessarily inclusive.

Furthermore, this diet tends to include a large amount of red meat, which can be difficult for some people’s bodies to digest. Red meat is also problematic regarding the amount of fat it contains. This diet also poses challenges for individuals who try to eat a vegetarian or vegan diet because legumes and tofu, which are excellent sources of protein and fiber, are eliminated.

Another concern about the Paleo diet is just how accurate it is. Due to regional variations and gaps in history, it is difficult to determine what people actually ate during the Paleolithic Era. How much of it is even around today and easily accessible. In general, though, this diet is a good option for many individuals who are looking to eat more naturally and cut out unhealthy processed foods from their daily diet.

Summary

In this migration back in time, foods were more natural and used for fuel rather than for coping. The Paleo diet helps individuals reach their health goals without sacrificing flavor and taste. Eating healthy and living well should not be a chore, and it certainly did not seem to be for the earliest people. Taking a page from their playbook, individuals on the Paleo diet tend to live better because they eat better. Doing away with processed foods and foods that are simply not natural can have a positive effect on both your body and your mental state.

If you wish to change your current eating habits for the Paleo diet, you should discuss it with your doctor. Once you have been given the green light, get started today and begin your journey to eating better, feeling better, and living better.

High Fiber Foods

Foods, With Audio / By Kathy Collins

We hear so much about fiber. You probably already know it is good for your digestive system, but then again, so are a lot of things. If you are like me and are on a journey to live your best life, that means you want to treat your body well. Treating your body well begins with putting fuel into it that is nutritious and filling. That is where fiber comes in. High fiber foods are an essential part of a healthy, balanced diet. Want to know more? Read on!

What is Fiber?

Simply put, fiber is the part of carbohydrates that the body cannot break down. Fiber is what keeps the digestive system operating smoothly. The undigested portions of the carbohydrates help in the body’s removal of waste, regulation of blood sugar, and leveling of cholesterol. There are two types of fiber of which to be aware. Insoluble fiber and soluble fiber are the two types to know, and each plays an equally important role in keeping the body regulated.

High Fiber Foods

Insoluble Fiber

Insoluble fiber is the type of fiber that keeps your digestive system running smoothly. It is what prevents constipation from wreaking havoc on your gastrointestinal tract. Insoluble fiber is so named because it does not break down in or suspend in water. Insoluble fiber adds bulk to the stool and hastens wastes journey through and out of the body. It is crucial in maintaining regularity. Insoluble fiber is found in leafy green vegetables, whole grain, and wheat bran.

Soluble Fiber

Soluble fiber, on the other hand, is the type of fiber that helps regulate blood sugar and balance cholesterol. Unlike insoluble fiber, soluble fiber is broken down in water. Soluble fiber slows down digestion and prevents overeating by helping you stay full-feeling. It is found in leafy green vegetables, nuts, legumes, and certain fruits as well.

Health Benefits of Fiber

Insoluble fiber and soluble fiber are equally important. While one hastens digestion, the other slows it down, so a balance keeps your digestive system working harmoniously.

Fiber aids in maintaining a healthy weight and also in the prevention of type II diabetes. Fiber also helps prevent heart disease by keeping cholesterol in check. Your skin will thank you for increasing your fiber intake because fiber works to expel toxins from the body through waste. Furthermore, fiber consumption has been linked to a decrease in cancer.

Benefits of High Fiber Foods

Top High Fiber Foods to Increase Your Fiber Intake

Increasing your fiber intake is very easy. Most foods contain a combination of soluble and insoluble fiber. Furthermore, high fiber foods tend to be versatile and tasty. Fruit, vegetables, legumes, seeds, and nuts are excellent sources of both forms of fiber that you can begin working into your diet today! Generally speaking, adults need between 25 and 30 grams of fiber per day. If you have not been getting the amount of fiber that your body needs, however, you do not want to add too much fiber into your diet overnight. Your body might react in a way that may upset your digestive system rather than help it. Instead, slowly add moderate amounts of fiber into your diet until you reach your daily recommended intake. Once you have begun to work 20 to 30 grams of fiber into your diet, maintenance is the name of the game!

Fruit

Fruits are an excellent source of fiber. Canned fruit contains fiber, but as a rule, fresh fruit tends to provide a higher amount of fiber.

Acorn Squash

A serving of acorn squash has 2.1 grams of fiber. They are perfect in soups and bisques and are also delicious when baked.

Apples

An entire apple with the skin on has about 5 grams of fiber. Apples are perfect on their own as a fresh snack. They are also wonderful when baked or added to your favorite salad.

Avocados

An avocado has about 13 grams of fiber in it. You can smear it on a piece of toast or blend it into a smoothie for a healthy way to start your day. Avocados are also great when mixed into fresh, homemade guacamole.

Bananas

A medium banana packs in about 3 grams of fiber. Bananas are great fresh in the morning with some peanut butter. They are also excellent frozen for a fresh treat at the end of the day. This healthy treat is rich in vitamins and a great way to stay regular.

Coconuts

A cup of shredded coconut contains 7 grams of fiber. Coconut is great on its own or as a topping for your favorite dessert. Coconut can add wonderful flavor and texture to your favorite yogurt and is also delicious when added to smoothies.

Figs

A medium fig contains about 2 grams of fiber. Figs are wonderful in Mediterranean dishes and add a light sweetness to entrees. Figs are also an outstanding and filling snack on their own.

Okra

A cup of okra contains about 3 grams of fiber. Okra is great raw, baked, or even sautéed. It is a great addition to any lunch or dinner.

Pears

Pears are so sweet and juicy when ripe. They are great with ice cream and also perfect when paired with a lean protein. A single small pear contains just shy of 5 grams of fiber, as well, so they make great additions to any diet that needs a fiber boost.

Raspberries

Raspberries are such an excellent way to meet your daily recommended fiber intake for the day. A cup of raspberries yields about 8 grams of fiber. They are a great addition as a side to any savory meal and are also delectable in any dessert – they are a treat you can feel good about indulging in moderation.

Strawberries

Strawberries are the perfect summertime snack. A cup of sliced strawberries contains about 3.5 grams of fiber. These sweet fruits are great on their own, pureed into a dessert or blended into a morning smoothie for a satisfying snack.

Green Vegetables

Leafy green vegetables contain a healthy amount of fiber. They are great as additions to breakfast, lunches, and make wonderful snacks and sides. If you are not getting a regular amount of fiber in your diet, green vegetables are a great way to introduce higher amounts into each meal gradually.

Artichokes

Artichokes introduce an almost tangy taste to any entree. They also bring about 7 grams of fiber to the table on average. Add them to your dinner to increase your fiber game and liven up any dish!

Broccoli

Broccoli is known for making people a little gassy, but what broccoli is really doing is helping introduce regularity to your digestive tract. A cup of chopped broccoli contains just shy of 3 grams of fiber. Broccoli is great in a hearty soup with cheese and is also wonderful as a side to any lunch or dinner meal.

Brussels Sprouts

Brussels sprouts, weighing just under 3.5 grams a serving, might be a kid’s worse nightmare, but it is an excellent way for adults to reach their daily recommended intake for fiber. Great fried, baked or sautéed, Brussels sprouts are a versatile veggie that can help you get where you need to be, fiber-wise.

Root Vegetables

Beets

Beets are known for being nature’s candy. These sweet, red vegetables are bursting with flavor and also with fiber! A cup of beets contains 4 grams of fiber and is perfect when roasted!

Carrots

Carrots aren’t just good for the eyes! Carrots help adults reach their recommended daily intake of fiber by offering up to 4 grams of fiber per serving. Carrots are wonderful raw, great in soups and bisques and delicious when dipped in the classic ranch dressing.

Sweet Potatoes

This Thanksgiving staple is a fiber powerhouse. A cup of sweet potatoes has 4 grams of fiber. Sweet potatoes are delicious if baked, topped with marshmallows or pureed in a warm winter soup. Such a flavorful vegetable makes reaching your fiber goal easy.

Turnips

For a healthy and fiber-full alternative to your lassi mashed potato dish, try substituting out potatoes with turnips. A serving of turnips contains just shy of 3 grams of fiber and will leave you full for hours.

Legumes

There is a reason you often hear that beans are good for your heart health. Legumes are a great source of soluble fiber, which helps your blood pressure remain stable and healthy. Legumes are also filling and a strong source of protein as well. You can work legumes into your lunches, dinners, and even snacks!

Black Beans

Black beans are such an adaptable, and delicious ingredient. They are also great in soups, tacos and as a side dish. They pack in an entire day’s worth of fiber. A cup of black beans contains a whopping 30 grams of fiber, so don’t go too overboard!

Chickpeas

Chickpeas are a strong source of fiber. A one-cup serving of chickpeas contains just shy of 25 grams of fiber and 41 grams of protein. They are a great base for any entree.

Kidney Beans

Kidney beans are another immense source of fiber. They meet your daily needs in one foul swoop. In fact, one serving of kidney beans brings home a total of 28 grams of fiber.

Lentils

Lentils make a tasty addition to any soup or salad. They also yield an impressive amount of fiber per serving. Lentils contain around 21 grams of fiber per serving, so if you have them for lunch or dinner, you don’t need to worry about adding in too much more fiber to your diet for the rest of the day.

Lima Beans

Lima beans are a delicious side for dinner or a main dish for lunch. They have about 10 grams of protein per serving, and they offer up just shy of 8 grams of fiber as well.

Peas

With 8.5 grams of fiber per serving on average, peas are a colorful and tasty addition to any balanced diet. They are a great side and also make a yummy snack.

Seeds and Grains

Seeds and grains make excellent breakfasts and snacks. These fiber-rich foods are sure to keep you from overeating; they also tend to be rich in soluble fiber, so your heart will thank you!

Chia Seeds

Chia seeds are a fantastic source of soluble fiber. They are delicious when added into overnight oats and create appetizing texture. They also offer up just under 10 grams of fiber per one-ounce serving!

Flax Seeds

Just a tiny tablespoon of flaxseeds yields 3 grams of fiber. Add them to a salad or to your favorite trail mix for a well-balanced meal.

Oats

Oats are one of those staples that everyone has in their pantry. They are great for breakfast, delicious when added to a dessert and are an excellent healthy way to create a breaded dish. Moreover, oats contain 14.5 grams of fiber in a serving size of one cup.

Quinoa

Quinoa is a great alternative to rice as far as side dishes go. It makes a great bed on which to sit your meal prepped proteins. Quinoa also yields about 5 grams of fiber per serving, so feel free to add this tasty and filling food to your next lunch or dinner.

Nuts

Perfect as snacks and in salads, nuts tend to contain a surprising amount of fiber. They are high in healthy fat and are immensely flavorful. Because of their fiber content, a small number of nuts can have a hefty impact on your hunger and leave you feeling satisfied.

Almonds

Add almonds to your favorite trail mix for a fiber-heavy snack. You can also use almonds as a crisp breading alternative. Almonds are also delectable when pureed. They contain 18 grams of fiber in a cup-sized serving!

Walnuts

Finally, we have walnuts. Walnuts are great in trail mix and also add a tasty crunch to salads. They make a delicious addition to desserts and are also yummy when mixed into certain dinner dishes (really, any dinner dish!). What is more, they contain 2 grams of fiber per serving, so they are a good way to meet those last few grams needed to meet your daily recommended intake.

Summary

Fiber is what keeps our digestive system regular. Without it, you will find very quickly that you don’t feel right – physically and emotionally since so many of our nerves are located right in our gut. To establish and maintain a healthy digestive tract, slowly begin to incorporate fiber into your diet. Remember that adding too much fiber too quickly is it’s own is a recipe for disaster. Slow and steady will win this race. Try to gradually add in a few grams of fiber more than you normally eat until you reach your daily recommended intake, and before you know it, your digestive system will feel better. And in turn, you will feel better too!

Healthy Fats

Foods, With Audio / By Kathy Collins

When people hear the word “fats,” they tend to run the other way. In truth though, fats are an incredibly important part of a nutritious and balanced diet. There are beneficial fats, and there are unhealthy fats. By avoiding the latter group, you can ensure that your body is receiving the best nutrition possible to flourish. Avoiding trans fats will help you stay fit and healthy. Polyunsaturated and monounsaturated fats are the ones that you want to incorporate into your diet. They are the fats that are essential for helping your body run well. To feel better and look better, be sure to choose fats that are healthy and nutritious. Remember that selecting nutritious fats does not mean sacrificing taste!

Types of Fats

To understand what fats to incorporate into your diet, it will help to know a little bit about fats in general. It is not a simple matter of good versus bad fat. There are several different types of fat found in food, and different types of fat have different properties.

Saturated and Trans Fats

You can thank saturated fats and trans fats for fat’s bad reputation. The jury is still out on saturated fats, but in general, because they have not been shown to be beneficial, it is best to limit them. When it comes to trans fat, though, there really is no question about it. Trans fats actually increase your LDL cholesterol and lower your HDL cholesterol. HDL cholesterol is what keeps your blood vessels running smoothly, so you definitely do not want to indulge in trans fats. They have been linked to high blood pressure and stroke, and there are much better fats out there.

Cholesterol in Food

Like fats in general, cholesterol in food is not well understood. According to the Heart Foundation, cholesterol in food is not actually the problem. Food has cholesterol, but that does not mean you should avoid those foods, necessarily. Rather, what causes an increase in your cholesterol is saturated fats and trans fats in your diet. So as long as you avoid foods that are high in those areas, your cholesterol won’t be negatively affected by foods.

Healthy Fats to Try

Plant Sterols

Think of plant sterols as the opposite of saturated and trans fats. Instead of lowering your good cholesterol like saturated fats and trans fats do, plant sterols lower LDL cholesterol, which is also known as the bad cholesterol. In other words, plant sterols are really quite good for you and should not be avoided unless specifically instructed to do so by your health care provider.

Monounsaturated And Polyunsaturated (omega-3 and omega-6) Fats

Monounsaturated and polyunsaturated fats are good ones. These fats have been linked to lower blood pressure, decreasing the risk of stroke, delayed plaque build up in the arteries, and healthier cholesterol levels. These fats are found in foods such as avocados, fish, seeds, and nuts. They are best when consumed in moderation because they also tend to be very flavorful, but the key here is a balance. Fat is a great energy source when consumed by guidelines.

Medium-Chain Fatty Acids (MCFAs)

Medium-chain fatty acids are found in certain types of saturated fats. Foods with MCFAs are said to be the best types of fats because they are metabolized most effectively and converted into energy efficiently. Coconut oil, palm kernel oil, and most dairy products are rich in medium-chain fatty acids. Few fats actually contain medium-chain fatty acids. As long as you stick to unsaturated fats in general and only add in saturated fats sparingly, your diet will remain well balanced and healthy!

Healthy Fat Foods

Now that you have a better understanding of what healthy fats look like, you are probably wondering which foods constitute a strong source of healthy fat. There are a variety of different food options that count as having healthy fat. There is definitely something for everyone when it comes to healthy fats. Furthermore, fats are such a versatile nutritional component that they can be found in breakfast foods, snacks, and food traditionally seen in dinner entrées. Below are some of my personal favorite nutritious fats that you can begin to gradually work into your diet, and make it more balanced.

Avocado

If it seems like you see avocados on every single healthy food list ever, it is likely because you do. Avocados really are a superfood. When it comes to healthy fats, it is difficult to top what the avocado offers. In fact, a single avocado contains 29.5 milligrams of fat that is good for you. Avocados are perfect for breakfast, lunch, or dinner and are also a wonderful addition to salads or smoothies.

Nuts

Nuts are such a versatile food group. They are a perfect snack on their own. They are an excellent addition to soups and stews. They are even wonderful when blended into smoothies. That’s our fantastic one-topping salads, and they are a great option for any time of day. They are, as you may have guessed, also an outstanding source of healthy fat.

Almonds

Almonds are an excellent source of healthy fats. One serving size contains about 14 grams. Almonds are great when mixed into a homemade trail mix. They are also a delicious addition to a salad. Almonds make an excellent breading for your favorite lean fish, as well. Talk about an adaptable fat!

Cashews

Like almonds, cashews are another nut that is a great way to get your daily dose of good fat. With about 13 grams of fat per serving, cashews are tasty raw, salted, roasted and even after baked on a sheet pan. Grinding cashews into a soup is also another delicious way to incorporate fats into your diet.

Pine Nuts

Pine nuts are proof that nuts are a great source of good fats. A single cup of pine nuts packs a good 19 grams of fat into each serving. Pine nuts are great to top desserts, salads, and casseroles; they are also delicious when consumed alone.

Walnuts

Walnuts are an incredibly strong source of fats. An ounce of walnuts contains 17 grams of good fat. Walnuts leave you with energy and a great taste in your mouth. They are perfect in desserts as well as ground into bisques and sprinkled onto salads!

Peanuts

Who knew that your favorite ballpark snack was also a healthy one? Peanuts are great in just about everything. They are a staple in a good, hearty trail mix. They are excellent when churned into butter. Peanuts are fantastic when ground into sauces and are also fantastic when crumbled onto dishes such as Pad Thai. An ounce of peanuts contains 14 grams of good fat, so you can feel good about indulging in moderation!

Healthy Fats For Your Diet

Fish

Fish are one of the best forms of proteins that you can incorporate into your diet. They are lean proteins, meaning that the fat that is present tends to be healthier than fat found in other proteins such as red meat. Fish is an excellent source of healthy fat that is necessary for a balanced diet.

Salmon

Half a fillet of salmon contains just shy of 14 grams of good fat. Salmon is excellent when cooked in just about any way. You can bread salmon with a healthy nut source to really increase your healthy fat intake. You can also grill salmon and serve it with a side of lemon and avocado. It is perfect for lunch or dinner any day of the week!

Sardines

Sardines are an unexpectedly outstanding source of healthy fats. A can of sardines contains 10 grams of healthy fat and is also a wonderful source of protein and potassium. These little Fish are excellent for lunch when tossed in a refreshing salad and are also great when you want to splurge and eat a slice of pizza!

Tuna

Tuna is a wonderful way to get your daily recommended intake of healthy fat. A can of tuna contains 5 grams of beneficial fat. That same can, also contains 41 grams of protein, making it an excellent choice for lunch or dinner. Tuna is great when worked into a salad, baked, or even eaten by itself!