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We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Top 10 Superfoods Every Man Should Eat for the Best Body

Nutrition expert recommends best superfoods for a man's health.

FACT CHECKED BY Christopher Roback
Bare-chested man in apron pointing with finger at egg carton.
Shutterstock/LightField Studios
FACT CHECKED BY Christopher Roback

During my experience as co-founder and Head of Nutrition at Alta Coaching, a Functional Nutritional Therapy Practitioner, NASM Certified Personal Trainer and Board Certified in Holistic Nutrition, I work with dozens of men on a daily basis and I encourage them to eat a variety of superfoods that are also very easy to find at any grocery store and prep. No fancy powders or expensive supplements can replace the power of whole foods from making a man feel his best. So which ones are the ones you should eat for your best body—a body that is field all day long? Read on for my list, ranked from #10 to #1.


10. The No. 10 Superfood for Men is Onions

Onion,Slices,On,Wooden,Cutting,Board.Shutterstock

Onions are a rich source of quercetin, a plant compound with strong antioxidant properties that help reduce oxidative stress in the body. Reducing stress is key for a man to prevent chronic diseases like diabetes or cancer. Onions are also highly beneficial for men in the sexual health department by supporting a healthy libido, reproductive organs and reducing sexual dysfunction. Onions are easy to find, come in many varieties and are a great aromatic in cooking which makes them a great daily superfood for men.

Related: I Lost 88 Pounds With These 4 Simple Binge-Busting Tips That Worked

9. The No. 9 Superfood for Men is Blueberries

Fresh,Blueberry,antioxidants,fruit,food,berries,berryShutterstock

Blueberries are the most nutrient dense berries with one of the highest antioxidant levels of all fruits. These antioxidants neutralize the free radicals that damage DNA, cause inflammation and chronic disease which means they play an important role in longevity and overall health. Blueberries are also high in fiber, low in sugar and low in calories which make them a perfectly daily staple for most men to feel their best. I advise clients to have blueberries with yogurt, oatmeal, in smoothies, on salads or as snack alongside some nuts or seeds.

8. The No. 8 Superfood for Men is Grass-Fed Beef

Medium,Rare,Ribeye,Steak,,Herbs,Grass,Fed, Beefed,meatShutterstock

For any man to look and feel his best, he needs to be eating enough protein on a regular basis. Lack of sufficient protein is the number one commonality I see with all my male clients and when they do start eating adequate amounts, coming from high quality sources, they see their body transform, their blood sugar regulate and their cravings are greatly reduced. Grass-fed beef is a top protein source and nutrient powerhouse compared to conventionally raised beef. Grass-fed beef is also rich in omega-3 fatty acids, CLA, vitamin E, which makes it a top superfood for men to eat.

7. The No. 7 Superfood for Men is Eggs

Eggs (especially the yolks!) are nicknamed “nature’s multivitamin” for a reason and Rocky was on to something by chugging raw eggs daily. They are a rich source of several essential nutrients for men such as choline, vitamin B12, vitamin D, iron and protein. Eggs are a rich source of cholesterol which is necessary for the production of testosterone. Without cholesterol, the body does not have the resources to make sex hormones and that can wreak havoc on a man’s body. The protein and cholesterol in eggs also support healthy lean muscle tissue growth which is important for maintaining a lean, strong and energized body. I have a fool-proof hard boiled egg recipe here that I make on a weekly basis so I always have a quick superfood dose of eggs daily.

Related:Top 10 Superfoods Every Woman Should Eat for the Best Body

6. The No. 6 Superfood for Men is Avocados

Avocado,And,Avocado,Oil,On,Wooden,Table, AvocadosShutterstock

Packed with fats (the good kind!), fiber and phytonutrients, avocados are one of the best foods to eat daily for optimal health with benefits such as lowering blood pressure, regulating digestion and lowering inflammation throughout the body. The fats in avocados are important for hormone production, especially testosterone. Testosterone plummets as men age and increases with poor lifestyle habits and stress. Eating an avocado per day will help a man’s body have the raw materials to make the testosterone they need for healthy energy levels, libido and mental health.

5. The No. 5 Superfood for Men is Beets

Young,Beets,beetroot,superfoodShutterstock

The fifth superfood for men is beets. Beets are naturally high in nitrates which the body converts to nitric oxide. Nitric oxide improves blood flow which can directly improve performance by reducing fatigue and increasing blood flow to repair tissue. Being able to exercise regularly is an important part for men to build and maintain healthy muscle tissue that in turn keeps them leaner and metabolically health as they age. I recommend adding steamed frozen beets to smoothies or adding pickled beets to salad or side dish to make beets part of a woman’s daily routine.

4. The No. 4 Superfood for Men is Bone Broth

Bone,Broth,Chicken,diet,foodShutterstock

The fourth superfood for men is bone broth which packs a strong nutritional punch in one comforting cup. High in protein and minerals that support the immune system, bone broth is also rich in collagen and glucosamine which supports joint health and reduces pain. WHen a man’s body is healthy and feeling good, their ability to exercise and lift weights to build muscle increases which is important for a man to feel his best. I recommend bone broth daily as a protein packed snack that also supports the immune system in times when colds and flus run rampant.

3. The No. 3 Superfood for Men is Tomatoes

Ripe,Tomato,Plant,Growing,In,Greenhouse.,Tasty,Red,Heirloom,Tomatoes.Shutterstock

A study conducted by Harvard University indicated that men who included at least 10 tomato products in their weekly diet reduced risk of prostate cancer by as much as 34%. This is due to the antioxidant lycopene that is very prominent in tomatoes. Tomatoes are also rich in potassium that helps lower blood pressure and promote heart health, an area very important for a man to feel his best long term.

Related: I’m a Dietitian and Here’s What Happens to Your Body When You Give Up Sugar

2. The No. 2 Superfood for Men is Pumpkin Seeds

Roasted,Salty,Pumpkin,Seeds,Ready,To,EatShutterstock

These seeds are a dense source of zinc, a crucial nutrient for male reproductive health, sperm production and fertility. These seeds also have antioxidants that support prostate health which make them a great daily choice for men trying to prevent prostate related issues. Pumpkin seeds are very easy to have on a daily basis as a crunchy snack on their own or topping for yogurt. Not all pumpkin seeds are created equal, look for sprouted seeds like these ones over roasted or flavored varieties that can compromise nutrients for taste.

1. The No. 1 Superfood for Men is Wild-Caught Salmon

The first superfood I recommend for men is wild-caught salmon. Research shows that the high levels of omega-3 fatty acids and vitamin D in salmon help reduce inflammation which reduces the risk of many chronic conditions like heart disease that plague many men. Salmon also reduces overall body pain and speeds recovery from workouts which is important for men to build and maintain healthy muscle mass. Salmon is easy to cook, versatile and delicious as well as providing a good source of protein which is crucial for a man to feel their best. Check out my go-to 20 minute sheet pan salmon dinner that features 2 other superfoods, asparagus and potatoes! If you enjoyed this article, don't miss out on my previous one titled The #1 Carb You Could Eat For Your Body.

Kat Best, NASM-CPT, NTP, BCHN is a co-founder and Head of Nutrition for Alta Coaching, Functional Nutritional Therapy Practitioner, NASM Certified Personal Trainer and Board Certified in Holistic Nutrition.

More For You

Bare-chested man in apron pointing with finger at egg carton.
Shutterstock/LightField Studios
FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

During my experience as co-founder and Head of Nutrition at Alta Coaching, a Functional Nutritional Therapy Practitioner, NASM Certified Personal Trainer and Board Certified in Holistic Nutrition, I work with dozens of men on a daily basis and I encourage them to eat a variety of superfoods that are also very easy to find at any grocery store and prep. No fancy powders or expensive supplements can replace the power of whole foods from making a man feel his best. So which ones are the ones you should eat for your best body—a body that is field all day long? Read on for my list, ranked from #10 to #1.


10. The No. 10 Superfood for Men is Onions

Onion,Slices,On,Wooden,Cutting,Board.Shutterstock

Onions are a rich source of quercetin, a plant compound with strong antioxidant properties that help reduce oxidative stress in the body. Reducing stress is key for a man to prevent chronic diseases like diabetes or cancer. Onions are also highly beneficial for men in the sexual health department by supporting a healthy libido, reproductive organs and reducing sexual dysfunction. Onions are easy to find, come in many varieties and are a great aromatic in cooking which makes them a great daily superfood for men.

Related: I Lost 88 Pounds With These 4 Simple Binge-Busting Tips That Worked

9. The No. 9 Superfood for Men is Blueberries

Fresh,Blueberry,antioxidants,fruit,food,berries,berryShutterstock

Blueberries are the most nutrient dense berries with one of the highest antioxidant levels of all fruits. These antioxidants neutralize the free radicals that damage DNA, cause inflammation and chronic disease which means they play an important role in longevity and overall health. Blueberries are also high in fiber, low in sugar and low in calories which make them a perfectly daily staple for most men to feel their best. I advise clients to have blueberries with yogurt, oatmeal, in smoothies, on salads or as snack alongside some nuts or seeds.

8. The No. 8 Superfood for Men is Grass-Fed Beef

Medium,Rare,Ribeye,Steak,,Herbs,Grass,Fed, Beefed,meatShutterstock

For any man to look and feel his best, he needs to be eating enough protein on a regular basis. Lack of sufficient protein is the number one commonality I see with all my male clients and when they do start eating adequate amounts, coming from high quality sources, they see their body transform, their blood sugar regulate and their cravings are greatly reduced. Grass-fed beef is a top protein source and nutrient powerhouse compared to conventionally raised beef. Grass-fed beef is also rich in omega-3 fatty acids, CLA, vitamin E, which makes it a top superfood for men to eat.

7. The No. 7 Superfood for Men is Eggs

Eggs (especially the yolks!) are nicknamed “nature’s multivitamin” for a reason and Rocky was on to something by chugging raw eggs daily. They are a rich source of several essential nutrients for men such as choline, vitamin B12, vitamin D, iron and protein. Eggs are a rich source of cholesterol which is necessary for the production of testosterone. Without cholesterol, the body does not have the resources to make sex hormones and that can wreak havoc on a man’s body. The protein and cholesterol in eggs also support healthy lean muscle tissue growth which is important for maintaining a lean, strong and energized body. I have a fool-proof hard boiled egg recipe here that I make on a weekly basis so I always have a quick superfood dose of eggs daily.

Related:Top 10 Superfoods Every Woman Should Eat for the Best Body

6. The No. 6 Superfood for Men is Avocados

Avocado,And,Avocado,Oil,On,Wooden,Table, AvocadosShutterstock

Packed with fats (the good kind!), fiber and phytonutrients, avocados are one of the best foods to eat daily for optimal health with benefits such as lowering blood pressure, regulating digestion and lowering inflammation throughout the body. The fats in avocados are important for hormone production, especially testosterone. Testosterone plummets as men age and increases with poor lifestyle habits and stress. Eating an avocado per day will help a man’s body have the raw materials to make the testosterone they need for healthy energy levels, libido and mental health.

5. The No. 5 Superfood for Men is Beets

Young,Beets,beetroot,superfoodShutterstock

The fifth superfood for men is beets. Beets are naturally high in nitrates which the body converts to nitric oxide. Nitric oxide improves blood flow which can directly improve performance by reducing fatigue and increasing blood flow to repair tissue. Being able to exercise regularly is an important part for men to build and maintain healthy muscle tissue that in turn keeps them leaner and metabolically health as they age. I recommend adding steamed frozen beets to smoothies or adding pickled beets to salad or side dish to make beets part of a woman’s daily routine.

4. The No. 4 Superfood for Men is Bone Broth

Bone,Broth,Chicken,diet,foodShutterstock

The fourth superfood for men is bone broth which packs a strong nutritional punch in one comforting cup. High in protein and minerals that support the immune system, bone broth is also rich in collagen and glucosamine which supports joint health and reduces pain. WHen a man’s body is healthy and feeling good, their ability to exercise and lift weights to build muscle increases which is important for a man to feel his best. I recommend bone broth daily as a protein packed snack that also supports the immune system in times when colds and flus run rampant.

3. The No. 3 Superfood for Men is Tomatoes

Ripe,Tomato,Plant,Growing,In,Greenhouse.,Tasty,Red,Heirloom,Tomatoes.Shutterstock

A study conducted by Harvard University indicated that men who included at least 10 tomato products in their weekly diet reduced risk of prostate cancer by as much as 34%. This is due to the antioxidant lycopene that is very prominent in tomatoes. Tomatoes are also rich in potassium that helps lower blood pressure and promote heart health, an area very important for a man to feel his best long term.

Related: I’m a Dietitian and Here’s What Happens to Your Body When You Give Up Sugar

2. The No. 2 Superfood for Men is Pumpkin Seeds

Roasted,Salty,Pumpkin,Seeds,Ready,To,EatShutterstock

These seeds are a dense source of zinc, a crucial nutrient for male reproductive health, sperm production and fertility. These seeds also have antioxidants that support prostate health which make them a great daily choice for men trying to prevent prostate related issues. Pumpkin seeds are very easy to have on a daily basis as a crunchy snack on their own or topping for yogurt. Not all pumpkin seeds are created equal, look for sprouted seeds like these ones over roasted or flavored varieties that can compromise nutrients for taste.

1. The No. 1 Superfood for Men is Wild-Caught Salmon

The first superfood I recommend for men is wild-caught salmon. Research shows that the high levels of omega-3 fatty acids and vitamin D in salmon help reduce inflammation which reduces the risk of many chronic conditions like heart disease that plague many men. Salmon also reduces overall body pain and speeds recovery from workouts which is important for men to build and maintain healthy muscle mass. Salmon is easy to cook, versatile and delicious as well as providing a good source of protein which is crucial for a man to feel their best. Check out my go-to 20 minute sheet pan salmon dinner that features 2 other superfoods, asparagus and potatoes! If you enjoyed this article, don't miss out on my previous one titled The #1 Carb You Could Eat For Your Body.

Kat Best, NASM-CPT, NTP, BCHN is a co-founder and Head of Nutrition for Alta Coaching, Functional Nutritional Therapy Practitioner, NASM Certified Personal Trainer and Board Certified in Holistic Nutrition.
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FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

You don’t need to starve yourself to lose weight. In fact, burning fat is more about eating the right foods than simply cutting calories. Carlo Macapinlac is the Owner and Program Director at Newbie Fitness Academy (@newbieFitnessAcademy) and regularly shares videos about how to amp up your health and lose weight. In a recent one, he goes into detail about superfoods, revealing the eight you need to eat to lose weight.


Only a Few Foods Are Worthy of Superfood Status

Avocado on rustic wooden table. Raw Fruits healthy green food concept.Shutterstock

According to Carlo, there are very few foods “worthy” of the superfood title. “It's really more of a marketing term that was coined by the food industry when they're trying to sell you something. Generally speaking, though, superfoods are nutrient-dense. They have special properties and supreme benefits compared to other foods. They basically pack the best punch. It's the best bang for your nutrition buck.”

Carlo eats these superfoods “every day, and this is the physique that I'm able to maintain,” he says. “And I know for a fact that they work extremely well for other people because these are the exact same foods that all my students inside the fat loss accelerator eat. And they've all gone to see some amazing results.”

But You Have to Avoid Junk Food

doritos on wooden table, copy spaceShutterstock

However, “there isn't a single food that's gonna be the magic cure-all,” he says. “Like if you start eating avocado, for example, but you're still eating Doritos every day, it's not really gonna work.”

“These are superfoods that I personally believe in,” he says. “I know for a fact that they work extremely well. I don't remember the last time I got sick, maybe four or five years ago,” he adds.

RELATED: 19 Most Unhealthy Junk Food You Should Never Eat

Superfoods Need to Be Nutrient-Dense and Have Fat and Protein

Keto picture.Flat lay of Keto diet food ingredients on white table.Ketogenic mean Low carb and High fat.Healthy food Concept.Shutterstock

“If your goal is fat loss, there are three things in your diet that you need to optimize. Nutrient density, fat, and protein content. So all the superfoods that I'm gonna give you are gonna meet all those three criteria, plus they're gonna be extremely delicious,” he says.

Here’s Why Superfoods Need to Be Nutrient-Dense

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“Nutrient-dense foods are gonna be extremely filling because they're usually high in fiber, which is gonna activate that stretch mechanism in your stomach, which is then gonna activate leptin, which is the hormone that signals your body that you're full and turn off ghrelin, which is your hunger hormone,” he explains. “Weight loss is all about controlling hunger. Why? Because being hungry sucks,” he says.

Here’s Why Superfoods Need to Have Fat

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They also need fat and protein because they “activate your satiety hormones,” he says. Fat activates cholecystokinin or CCK.” He also notes that fat doesn't make you fat. “Like if you're not eating enough fat, and this is some real talk, you're probably fat. In fact, dietary fat and cholesterol usually go hand in hand and are essential to every cellular function in your body, including your brain. Again, it's not bad for you, but again, I don't want you to just add sour cream to your Doritos and call it a day.”

Here’s Why Superfoods Need to Have Protein

Medium,Rare,Ribeye,Steak,,Herbs,Grass,Fed, Beefed,meatShutterstock

Protein “activates peptide YY or PYY, and they're delicious,” he says. “Think about a piece of rib eye with some butter, for example. Hmm. Adequate protein is also key when it comes to maintaining and building muscle while also losing fat.”

Low Carb Is Also Good for Fat Loss, He Says

Diabetes,Blood,Sugar,Level,Lancelet,GlucometerShutterstock

While carbs “are not essentially the enemy,” he doesn’t recommend eating a lot of fat loss. “If we're strictly talking about fat loss, a majority of the population will do better on a high fat, moderate protein, and low carb diet because it's the best diet to moderate your insulin levels, which is your storage hormone,” he explains. “It's the hormone that controls your body weight and carbs, especially refined carbs like Doritos. Sugar triggers a high blood glucose response, which then triggers a high insulin response to store all that sugar that's in your body right now, which then causes a blood sugar crash. Your body then freaks out because it thinks that it's gonna go into a state of hypoglycemia, which is gonna trigger your body to crave all the food. This is why you can't just have one Dorito after a while. You wanna eat the entire bag.”

Superfood 1: Leafy, Green Veggies

Fresh spinach in a bowl on rustic wooden backgroundShutterstock

Superfood number one? “Green leafy vegetables, specifically cruciferous vegetables,” he says, citing arugula, spinach, romaine lettuce, and Swiss chard. and kale. He explains that they are “extremely nutrient dense,” and “loaded with vitamins and minerals. They're anti-inflammatory, they're full of antioxidants, and they have a whole lot of other good stuff for your body. They're low in calories, they're extremely low in carbs, and they're also high in fiber, which is again gonna activate that stretch mechanism in your stomach and really maximize the volume of your meals, which is then gonna activate leptin and turn off ghrelin.”

And Cruciferous Veggies

Brussels,Sprouts,Roasted,vegetableShutterstock

Cruciferous vegetables, including broccoli, cauliflower, brussels sprouts, bok choy, “and I guess I'm gonna include asparagus here as well because they're delicious even though they make your pee smell funny,” are also key, as they meet two criteria of superfoods. “They're nutrient dense, and they contain protein, and they're delicious,” he says, recommending, “Half of your plates or even two-thirds of your plate should contain these vegetables. Just watch the pounds come off.”

Superfood 2: Animal Protein

fresh chicken breast raw on cutting boardShutterstock

Superfood number two is animal protein. “Ideally, you're eating pasture-raised chickens or grass-fed beef or something that came from a good source like your local farmer's market, and the animals were raised without antibiotics or added hormones,” he says. “If you can't do that, that's okay. Just buy the best quality protein that you can afford.”

Aim for 0.7 Grams of Protein Per Pound

Grilled top sirloin or cup rump beef meat steak on marble board. Black background. Top viewShutterstock

How much protein should you eat? “Your body only needs 0.7 grams per pound of lean body mass. That is it. Even if you're active, even if you go to the gym, some experts even recommend less than that, but we're gonna stick with 0.7, so you don't even need to take BCAAs, pre-workouts or protein powders,” he says.

Superfood 3: Eggs

Fresh chicken eggsShutterstock

His third superfood is eggs, calling it “one of the most nutritious foods on the planet. It's basically nature's version of a multivitamin, and the yolk specifically is actually the healthiest part of the egg. It contains something like 13 vitamins and minerals, including lutein and choline, which are crucial for your eyes and brain development, and that's also where the cholesterol is, which is again essential for every cellular function, and that includes your brain function,” he explains.

RELATED:I Lost 80 Pounds and Achieved My Best Shape of My Life With These Key Changes

Make Sure to Eat the Yolks

Poached eggsShutterstock

“You would literally die without cholesterol, so throw away your boxed egg whites and think about it from an evolutionary standpoint,” he continues. “Pro tip: Because there are about a million different types of eggs at your local grocery store, you really only wanna look for one thing, one specific thing: Pasture-raised eggs.”

Superfood 4: Avocado

Sliced,Avocado,On,A,Cutting,BoardShutterstock

“Avocado toast superfood number four is avocado, but hold the toast. I don't really know any other fruit that can even come close to what avocado brings to the table. While most fruits are high in fruit fructose, which is the predominant sugar in fruit, avocado has a grand total of zero sugar. Instead, it's high in heart, healthy monounsaturated fats, and they're also high in Omega-3 fatty acids in the form of ALA, which can prevent heart attacks and atherosclerosis. It also contains antioxidants like G lycopene and beta carotene. It also contains something like 20 vitamins and minerals,” he explains.

Superfood 5: Extra Virgin Olive Oil

Olive oil with fresh herbs on wooden background.Shutterstock

“Superfood number five, extra virgin olive oil, part of the popular Mediterranean diet. Olive oil has been a dietary staple for some of the world's healthiest population, especially for those people living in the blue zone,” he says. “Study after study has shown that the fatty acids and antioxidants in olive oil, specifically oleic acid, have been found to reduce inflammatory markers in the body. This is important because chronic inflammation has been found to be the major driver of many diseases, including heart disease, cancer, metabolic syndrome, diabetes, and arthritis. If you have cheap vegetable and seed oils at home like sunflower oil, safflower oil, canola oil, or just any cheap oil in general, you need to toss it out, and then you wanna replace it with this awesome superfood.”

Superfood 6: Sweet Potatoes

Roasted Sweet PotatoShutterstock

Superfood number six is sweet potatoes. While he doesn’t eat a lot of carbs, “I would make an exception for sweet potatoes,” he says, noting they are a type of root vegetable, “which comes in different varieties and colors like purple, for example, and they're extremely rich in antioxidants, vitamins, and minerals, including fiber, protein, fat, vitamin A, c, and B six, and it's got manganese, potassium, and other good stuff.”

They are also a resistant starch. “If you've never heard of resistant starch before, it's basically a superfood for your digestive system. Sweet potatoes contain two different types of fiber: soluble and insoluble. Your body can't digest either type, so it goes through your stomach and small intestine undigested, eventually reaching your colon, which then feeds your gut flora. Your gut basically acts like the second brain in your body, and this is how you feed it. Taking care of your gut health and keeping those good bacteria happy is essential to good health because everything starts in your gut.”

Superfood 7: Dark Chocolate

Unsweetened,Baking,Block,Chocolate,,Cocoa,Powder,And,Cocoa,Beans,Shutterstock

Superfood number seven is dark chocolate. “Dark chocolate has a special place in my heart,” he says, calling it an “absolute revelation” because he has a sweet tooth. “Dark chocolate more than satisfies that craving without my diet going down the drain,” he says. “Dark chocolate is actually loaded with a lot of vitamins and minerals, including, let me just read it out to you, fiber, iron, magnesium, copper, manganese, potassium, zinc, and selenium, just to name a few.

It's also rich in antioxidants.” He recommends trying to buy at least 70% cacao, “but the sweet spot is 85%, where it still tastes like a treat. It's absolutely delicious, and it doesn't feel like you're eating chalk.”

RELATED: 4 Easy Strength Routines for the Best Shape of Your Life After 50 in Just 30 Days

Superfood 8: Nuts and Seeds

A variety of nuts in wooden bowls.Shutterstock

The last superfood? Nuts and seeds, “and that includes almonds, pistachios, walnuts, Brazil nuts, cheese seeds, and flax seeds, because they're also high in antioxidants and anti-inflammatory properties, and they're also absolutely delicious. I eat pistachios and dark chocolate every single day,” he says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Do you want to build muscle, but aren’t sure what to eat? Alain Gonzalez (@MuscleMonsters) is a fitness coach and expert who specializes in helping men over 40 build muscle. In one of his viral videos, he reveals 10 foods that every man should eat in order to add “quality mass” to their frame.


Building Muscle Mass Requires Eating High Quality, Nutrient Dense Protein

Alain_Gonzalez_MuscleMonsters8Copyright musclemonsters/YouTube

“If you're looking to pack on dense muscle tissue and add quality mass to your frame, you need to follow specific dietary guidelines. These guidelines include consuming enough high-quality protein, eating the right calories to optimize muscle growth without excess fat gain, and eating nutrient-dense food to stay healthy,” he says in the video.

These 10 Foods Check the Boxes

Alain_Gonzalez_MuscleMonsters12Copyright musclemonsters/Instagram

“To make following these guidelines easy, there are specific foods every man should consider including in their diet. To be clear, these are not superfoods, and there's nothing magical about them. However, they do an excellent job of checking the boxes we mentioned earlier, being high protein, having a good amount of volume for their caloric value, and being nutrient-dense,” he says. “These will be top-quality foods lifters have been eating for centuries to level up their gains.”

Whey or Vegan Protein Powder

Alain_Gonzalez_MuscleMonsters6Copyright musclemonsters/YouTube

Number one, whey or vegan protein powder. “Some of you may be thinking protein powder isn't a food, but keep in mind that these protein powders are derived from natural foods like milk, soy, or pea, depending on which supplement you choose,” he says. “One of the biggest struggles most lifters have in the fast-paced society we live in today is consistently eating enough protein from whole foods, and the key word is consistent, meaning it's measured, tracked, and more often than not, hitting the protein goal recommended.” He notes that the average 220-pound lifter would need 176 grams of protein divided into four meals, which is 45 grams of protein per meal. “So unless you have large amounts of protein at each meal, which can also be expensive, two scoops of protein are convenient for you to up your protein intake,” he says.

Eggs

Karawang, Indonesia - June 13th : sell eggShutterstock

Number two, eggs and egg whites. “Whole eggs have one of the lowest costs to nutrient density of all foods, meaning you pay a lot less for the amount of protein and healthy nutrients in an egg than many other foods,” he points out. “The yolk also contains healthy fats which help support testosterone levels and natural lifters. Another significant benefit of eggs is that you can separate the yolk from the whites. Contrary to popular belief, protein is contained in both the yolk and the white, but the white is more concentrated with protein. So if you're looking to reduce total calorie intake but need to keep protein intake high, you have the option of consuming more of the white than the yolk.”

Oatmeal

Alain_Gonzalez_MuscleMonsters10Copyright musclemonsters/Instagram

Number three is oatmeal. “If you've heard that carbohydrates are bad for you or make you fat, just know that it's fake news. Bodybuilders who engage in high-intensity lifting tap into their glycogen stores for energy. Glycogen is stored in the liver and in muscles themselves to a minor degree. If you are carb adapted, which means your body is used to converting carbs for fuel, which most people are, your body will convert carbs as your fuel source,” he explains. “Oats are a great source of fiber and nutrients like manganese, phosphorus, magnesium, copper, iron, zinc, and vitamin B. They're also fast to make satiating and mixed with protein powder, making them a well-rounded muscle-building meal.”

RELATED:20 Superfoods for People Over 50

Turkey Breast

Alain_Gonzalez_MuscleMonsters4Copyright musclemonsters/YouTube

Number four, Turkey breast. “Turkey breast is next on the list because it's one of the leanest protein sources on the planet,” he reveals. “Let's compare Turkey breast to a few other types of meat. 100 grams of Turkey breast has 30.1 grams of protein. At 135 calories, it has zero carbs and only 0.7 grams of fat. That is practically all protein. Chicken breast, which is almost every bodybuilder's go-to meat, has 23.1 grams of protein, zero carbs, and 1.2 grams of fat with a total calories of 110. As you can see at the same amount, Turkey breast is an even leaner source of protein than chicken breast. The difference is even more significant with fattier meats like ground beef and steak. So if you're on a cut or want to reserve calories for other carbs and fats you enjoy having in your diet, including Turkey breast in your diet is a great choice.”

Lentils and Legumes

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Number five, lentils and other legumes. “This isn't only for our plant-based lifters,” he says. “If you want a way to increase your protein intake while adding healthy fiber, consider swapping some of your carbs like rice and bread for lentils,” he recommends. “100 grams of cooked rice contains 28.2 carbs in 2.7 grams of protein. On the other hand, 100 grams of lentils have 20.1 grams of carbs and nine grams of protein. Also, lentils contain six more grams of fiber than rice, so plant-based lifters are likely to consume lentils in their diet for their protein content and other high-protein foods like tofu. Consider swapping your carb-based food for lentils if you need more fiber or just want more variety.”

Sweet Potatoes

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Number six, sweet potato. “Next on the list of foods, every man should eat sweet potatoes,” he says. “Like all potatoes, sweet potatoes are voluminous, meaning there's a lot of food content for the number of calories they contain. The opposite would be calorie-dense, meaning there are many calories in a small amount of food. This is the case with many desserts where only a few bites can have hundreds of calories. Sweet potatoes, as a natural whole food, also have antioxidant properties. However, 100 grams of sweet potatoes contains 90 calories and 20 grams of carbs. If you enjoy french fries, cutting these up and baking them in a pan or putting them in an air fryer is a similar but much healthier alternative if you're short on time. Sweet potatoes are also great to make in bulk and have them as a side throughout the week as part of your meal prep.”

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

Greek Yogurt

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Number seven is Greek yogurt “for its high protein content and because you can spice it up in so many ways,” he says. “Of course, we'd recommend the reduced sugar option. 100 grams of Greek yogurt contains 10.6 grams of protein and only 2.8 grams of carbs. A nice bowl of Greek yogurt is around 200 grams and gives you 21 grams of protein.” He recommends flavoring with cinnamon honey, blackberries, strawberries, and bananas. “This is an excellent snack between meals or before a morning workout when you don't want to overeat. Have you ever tried mixing your favorite protein powder with Greek yogurt? Not only does it add protein, but it gives it a pudding-like texture that you can eat directly or put on top of a rice cake with berries,” he says.

Spinach

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Number eight, spinach. While “there isn't research showing that spinach directly helps your gains,” he notes other health and recovery benefits. “This 2014 study discusses the antioxidative benefits of spinach on exercise-induced oxidative stress and muscle damage. Spinach is loaded with nutrients and is ultra low in calories. If you want to be in the iron game for a long time, staying healthy and having high energy needs to be on the top of your list, along with lifting and eating enough protein.”

Avocado

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Number nine is avocado, which helps you “maintain healthy hormone levels to build muscles,” he says. “It's essential to keep your healthy fats up, and that's why we're adding avocados to the list,” he says, citing a 2004 study examining the relationship between dietary intake and anabolic hormone concentrations of testosterone. “Free testosterone and growth hormone subjects were examined at rest and after the heavy resistance exercise in eight strength athletes and 10 physically active non-athletes. The results suggested the possible role of diet leading to alterations in serum testosterone and free testosterone during prolonged strength training and that diets with low fat or excessive protein may compromise the anabolic hormonal environment over a training program. Other healthy fats like oils, fish, and nuts play a role in naturally supporting testosterone levels, and lifters ensure that at least 20% of your calories come from good fats to keep your testosterone levels at a healthy level.”

RELATED:I Ate 3.5 Ounce of Protein Every Day, and Here Is Why

Beef Jerky

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And last, beef jerky. “Let's be honest, a big part of the reason people slip up on their diet is that they don't have convenient access to healthy food all the time, so they end up going through an easy fast food drive-through window to get something quick. So, what do you do when healthy foods aren't an option? Here's our suggestion: Next time you pull over for gas, grab some beef jerky. If you're on the road, you'll quickly hit 30 to 40 grams of protein with a large enough pack, and you can get simple carbs from a fruit drink like orange juice,” he says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

As a personal trainer and certified nutritionist, I have helped hundreds of individuals improve their quality of life through functional nutrition. From weight loss, building muscle, improving gut health and reducing stress/anxiety, I have seen the power that just a few nutritional changes can make on an individual's life.


“Functional nutrition” is about eating a diet that supplies your body with the best raw materials, aka nutrients, to work with to function at its best. It prioritizes eating a diet full of nutrient-dense unprocessed foods combined with healthy lifestyle habits to promote overall health and wellness.

Functional nutrition aims to target the root cause of underlying health issues instead of just the symptoms. Food intolerances, vitamin deficiencies, gut dysbiosis, blood sugar imbalance, and hormone imbalance are some common areas that functional nutrition will target and support through diet and lifestyle habits.

With all that in mind, here are 11 different strategies that can help transform your body.

1. Probiotics Can Improve Digestion

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Strategy: Eat 1 serving of a probiotic-rich food daily to support a balanced gut microbiota. Kefir, plain yogurt, fermented kimchi, sauerkraut, miso and kombucha are some great options.

Changes: Probiotics can improve digestion and allow the body to absorb nutrients better. Absorption is a key part of feeling good and noticeable changes can include increased energy levels, reduced bloating and gas, regular bowel movements and glowing skin.

Top 10 Superfoods Every Man Should Eat for the Best Body

2. Pairing Carbs With Proteins and/or Fats Leads to Steadier Energy Levels

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Strategy: Avoid eating any carbohydrate “naked” and pair it with a protein, a fat or both. For example, instead of eating an apple, add an ounce of walnuts, a few turkey slices or some cottage cheese alongside it.

Changes: The act of pairing a carbohydrate with either a fat or a protein source will result in steadier energy levels throughout the day which has a huge impact on performance and quality of life. Including protein or fat with carbohydrates can also enhance satiety and help control appetite, which helps any weight loss or weight management goal.

Top 10 Superfoods Every Woman Should Eat for the Best Body

3. High Protein Meals Stimulate Muscle Protein Synthesis

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Strategy: Eat at least 30g of quality protein at every meal, about 3-4 hours apart. Quality protein sources include chicken, beef, fish, shellfish, egg, greek yogurt, protein powder and cottage cheese. Use your palm as a rough measure for 1 serving of meat or fish. Eat 1-2 servings per meal.⁠

Changes: Eating 30g of protein throughout the day will stimulate muscle protein synthesis (MPS), the process by which the body builds and repairs muscle tissue. This combined with resistance training will lead to an increase in lean muscle mass, faster recovery from exercise and enhanced performance.

4. Eat This Minimum of Fiber to Feel Fuller, Longer

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Strategy: Eat a minimum of 25g fiber per day from soluble and insoluble sources like chia seeds, avocado, ground flaxseed, artichokes, berries and beans.

Changes: Fiber adds bulk to the stool which improves bowel regularity and reduces constipation, which are important for a healthy digestive system. Fiber also helps slow the absorption of sugar while increasing satiety and fullness, which ultimately help weight management. A higher fiber intake is an important part of a healthy diet, especially if weight loss is the goal.

5. Practice Mindful Eating to Prevent Bloating

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Strategy: Practice mindful eating by taking at least 20 minutes to eat an entire meal and chewing every bit of food until liquid (about 30 times) before swallowing. Chewing food thoroughly is the first step of the digestive process and as we chew, an enzyme called amylase is secreted to help break down carbohydrates.

Changes: Following this chewing method can help reduce acid reflux and bloating after eating. The mechanical breakdown of food during chewing helps to mix it with saliva, promoting better digestion which can reduce bloating, indigestion, GERD and even overeating.

This is the #1 Carb You Could Eat For Your Body

6. Drink Half Your Body Weight in Ounces of Water For Healthier Skin

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Strategy: Drink half your body weight in ounces of water. For example, if you are 150 pounds, aim for 75 ounces per pay. If you exercise, add an additional 20 ounces of water. Pro tip: Start the day with 15-20 ounces of water before any food or coffee in the morning to jump start your intake for the day.

Changes: It only takes a 2% drop in body water to cause dehydration symptoms like headaches, irritability, fatigue, cramps, joint pain, constipation and heartburn. Staying adequately hydrated can lead to various positive physical changes from increased energy levels, better cognitive function to healthier skin and hair.

7. Increase Food Sources of Omega-3s for Anti-Inflammatory Properties

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Strategy: Increase intake of food sources rich in omega-3 fatty acid. Great options include fatty fish such as salmon, mackerel, and sardines and plant-based options like flaxseeds, chia seeds, and walnuts. Consider taking omega-3 supplements if dietary needs are not being met.

Changes: Omega-3 fatty acids have a powerful anti-inflammatory effect on the body which impacts every bodily system. Increasing omega-3s can have a profound effect on pain management which correlates with increased performance and recovery from workouts. After eating more omega-3s, one may notice improved mood and better cognition as well.

I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

8. Reduce Processed Foods For Better Health

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Strategy: Reduce the intake of highly processed foods and aim to eat nutrient-dense whole foods around 80% of the time.

Changes: Highly processed foods contain added sugars, unhealthy fats, and numerous artificial additives, while lacking essential nutrients and high intake can lead to poor health and development of chronic disease. Eating more whole foods supplies the body with ample nutrients to prevent nutrient deficiencies, regulate blood sugar levels and increase overall vitality.

9. Increasing Antioxidants Will Improve Immune Function

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Strategy: Eat a variety of vegetables and fruits every day, aiming for 3 1-cup servings minimum. To help with variety, think about colors of the rainbow and try to get a mix of all colors on your plate. For example, iIf you notice a lot of your choices are the color green, look for some red or yellow to add in.

Changes: Eating a variety of vegetables and fruits is beneficial because they are rich in essential nutrients, fiber, antioxidants, and phytochemicals. Antioxidants help neutralize free radicals in the body, reducing oxidative stress and inflammation, and potentially lowering the risk of chronic disease. Eating more vegetables and fruits has an impact on immune function as well so an individual may experience less illness and better overall health with more diversity in their diet.

Related: I Got Rid of Stubborn Belly Fat With These 3 Exercises

10. Increasing Vitamin D and Sunshine Will Boost Mood

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Strategy: Getting outside for at least 20 minutes is not a nutrition-specific strategy, but it is so crucial for optimal functioning and will enhance any functional nutrition strategy above. Sun exposure is ideal, but even some fresh air and a small walk is enough to feel the benefits.

Changes: Spending more time outside can increase Vitamin D levels which touches on every function of the body from energy levels, to metabolism to bone health. Connecting with nature is proven to boost mood, reduce anxiety, increase overall positivity and even improve attention span.

💪🔥Body Booster: Avoid eating any carbohydrate “naked” and pair it with a protein, a fat or both.

Kat Best is the co-founder and Head of Nutrition at Alta Coaching, a Functional Nutritional Therapy Practitioner, NASM Certified Personal Trainer and Board Certified in Holistic Nutrition
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FACT CHECKED BY Alek Korab
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

As a dietitian who has worked in the fitness industry for over a decade, there are a few things that I have found to be essential when trying to help individuals improve their diet and remain consistent with a healthy nutrition plan over weeks, months, and years. One of the nutrition pillars that I work on with clients, including through my work at Top Nutrition Coaching, includes having a base of staple foods on hand. These are foods that are simple to prepare, you could eat everyday, are enjoyable, and easy to grab even on the worst of days.


When thinking about everyday foods, there are a couple of specific nutritional characteristics to look for. Healthy food choices include a high fiber content, a rich source of vitamins and minerals, food with a healthy fat content, and foods that provide a good source of protein.

Dietary fiber is a non-digestible carbohydrate that is found in the cell walls of plants. When dietary fibers are eaten, they provide prebiotics for the gut microflora, thus improving the overall gut microbiome. Extensive research has been done on fiber improving cardiovascular disease through its role in the reduction of LDL (low density lipoproteins), a type of cholesterol. We also know that fiber helps with blood glucose management, appetite control, and regularity with bowel movements.

Good sources of protein are very important in helping to reduce the rate of muscle loss, particularly as we age. Studies have shown that the rate of muscle loss is about 1% per year for older adults. Muscle mass helps to maintain a healthy metabolism and is associated with a reduction in injury. Protein also helps to improve satiety, making meals more filling and satisfying.

Consuming foods with polyunsaturated fatty acids (PUFAs), monounsaturated fatty acids (MUFAs), omega-6, and omega-3 fatty acids have all been linked to improvements in cardiovascular disease and diabetes. These healthy fats are another food that will help to keep you full for a longer period of time after meals and make foods more enjoyable due to their high palatability.

Our goal is to combine foods with these nutrition attributes on a daily basis to provide nutrition that is filling, food you actually want to eat, and gives you energy for the whole day.

1. Oatmeal

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Oatmeal is a great option to add fiber and whole grains into your daily diet. And it keeps you full and energetic for hours after eating! Oatmeal works well for many people because it can be flavored any way that you like. Have a sweet tooth? Great, let's add peanut butter and a few chocolate chips. Savory? Let’s saute some apples with butternut squash and add on top! I like to use oatmeal as a way to incorporate many of the other foods on this list as well. For example I will add flaxseed and top with berries and walnuts. Really pack in that nutritious punch!

Related: I Lost 20 Pounds in 4 Months With These 4 Effortless Changes

2. Almond or Walnuts

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These nuts provide a really great snack option. They are easy to take on the go, or store in the car and they are minimally effected by temperature changes. Both options provide those healthy MUFAs and PUFAs I mentioned. You could eat whichever variety you prefer or you could combine them and eat both. There are also some really great flavored options such as smoky, BBQ, and cinnamon dipped to make eating these snacks more enjoyable.

3. Greens of Your Choice (spinach, kale, collards)

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Greens are packed with nutrients such as iron, Vitamin K, calcium, Vitamin A, and Vitamin C. Additionally, they provide a good amount of fiber. They truly are a superfood. My best suggestion to getting more of these in your everyday life is to add to dishes such as casseroles, stir frys, soups, even scrambled eggs! The greens will not change the taste of these meals much and the benefits added are worth the extra effort.

4. Berries

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Blackberries, raspberries, blueberries, strawberries all provide great sources of fiber and tons of vitamins and minerals. These can easily be used as a topping for cereals or yogurts or blended into smoothies. I even have clients that love to eat frozen berries as a refreshing snack.

Related: 6 Body Changes Caused by Drinking Soda, According to a Diet Expert

5. Eggs

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Eggs really are a powerhouse for nutrition. The egg whites contain a good source of protein, but the yolks are a great source of phosphorus, potassium, Zinc, Folate, Choline, Vitamin A, and Vitamin D. For most healthy adults, eating 1-2 eggs per day is safe and a great way to get some delicious nutrition.

6. Flaxseeds

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Flaxseed provides a good source of Omega-3 Fatty acids and a good source of fiber. Ground flaxseeds are best, as the seed shell prevents us from getting the full benefits of the Omega-3s. I include this on the list because it is a great nutrition booster to any oatmeal, yogurt, smoothie, sprinkled on salad, or used in baked goods.

7. Greek Yogurt

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Greek yogurt is an option that I find people enjoy as breakfast, lunch, or even a snack. Again this is a very versatile food that provides a good source of protein and calcium. Greek yogurt can be used to make dips for fruits or veggies, topped with fruit, used to top waffles or toast, or even eaten on its own. There are even drinkable versions of greek yogurt which are great on the go options.

8. Beans

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Beans are a great source of fiber in the diet. They are often used as a meat substitute in many vegetarian dishes for their protein content and versatility in taking on many different flavors. Fresh beans and canned beans can both be used in dishes like soups, casseroles, tacos, burritos, or topping for a salad.

Related: I'm a Personal Trainer With a Flat Belly and Here's How to Get Yours

9. Olive Oil

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Extra virgin olive oil (EVOO as you will see in many recipes) is a wonderful source of monounsaturated fats. It is a staple in diets such as the Mediterranean diet, and for good reason! The flavor of olive oil is not going to overpower a dish and is great to use in dressings and when cooking with lower heat.

10. Broccoli or Other Cruciferous Veggies

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We could not have this list without some cruciferous veggies! This includes the family of broccoli, cauliflower, bok choy, cabbage, brussel sprouts, and turnips. These vegetables are high in fiber and micronutrients. My favorite way to eat these types of vegetables is in a quick stir fry for the best taste!

💪🔥Body Booster: Greek yogurt is a very versatile food that provides a good source of protein and calcium. You can enjoy as breakfast, lunch, or even a snack.

Courtney Pelitera MS, RD, CNSC, is a Certified Registered Dietitian at Top Nutrition Coaching, working with athletes of all ages to fuel their activity, prevent injury, and achieve desired body composition.

10 Foods That Secretly Burn Fat After 40
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Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Let's face it—hitting 40 comes with some unwelcome surprises for most of us. Suddenly, those extra pounds seem to appear out of nowhere, and the weight loss strategies that worked in your 30s just don't cut it anymore. But before you throw in the towel, here's some good news: certain foods can actually help kick your metabolism back into gear.

We've dug into the latest research from top medical institutions and talked to leading experts to uncover the foods that can help you burn fat after 40. No fad diets or miracle pills—just real, science-backed nutrition that works.

Why Your Body Changes After 40 (And What to Do About It)

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"It doesn't matter what you've always done before—that doesn't fly anymore," saysDr. Monica Christmas, who runs the menopause program at University of Chicago Medicine. She's seen countless patients struggle with the same story. "When your hormone levels drop, your body starts losing muscle, and that means you're burning fewer calories even at rest."

Dr. Robert Creel from Cleveland Clinic puts it bluntly: "Your muscles are like engines that burn fuel. The more muscle you have, the more calories you burn just sitting on your couch." After 40, maintaining that engine becomes job number one.

Ready to refuel your body's fat-burning potential? Let's dive into the foods that can help.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

1. Lean Proteins

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Think of protein as your body's ultimate fat-fighting fuel. Chicken, fish, lean beef, tofu—they all help preserve precious muscle mass that naturally diminishes after 40.

Here's something fascinating from Harvard researchers: your body burns 15-30% of protein calories during digestion, compared to just 5-10% for carbs and a measly 0-3% for fats. That extra calorie burn happens automatically, just by choosing protein-rich foods.

Dr. Roger Blumenthal from Johns Hopkins Medicine loves to remind his patients: "Your muscles are literally the engines that burn calories in your body. Feed them right, and they'll work for you around the clock."

How to enjoy it: Start your day with eggs and veggies, grab a grilled chicken salad for lunch, or try a palm-sized portion of wild salmon for dinner. Aim for 25-30 grams of protein at each meal to keep your metabolism humming.

2. Greek Yogurt

Serving of Yogurt with Whole Fresh Blueberries and Oatmeal on Old Rustic Wooden Table. Closeup Detail.

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That creamy container of Greek yogurt in your fridge? It's actually a secret weapon against stubborn fat. With double the protein of regular yogurt and a healthy dose of probiotics, it's a one-two punch for your metabolism.

Dietitians at the Cleveland Clinic have found that the probiotics in yogurt help balance gut bacteria—which might be even more important after 40, when digestive efficiency naturally declines. Plus, the calcium in Greek yogurt has been linked to lower levels of belly fat, which becomes more of an issue with age.

How to enjoy it: Skip the sugary flavored versions and go for plain. Add a drizzle of honey and berries for a satisfying snack, use it as a sour cream replacement, or blend it into smoothies for a protein boost.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

3. Fatty Fish

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Salmon, mackerel, and sardines aren't just delicious—they're packed with omega-3 fatty acids that fight the inflammation that often increases after 40.

Scientists at the NIH discovered something remarkable: omega-3s can increase your resting metabolic rate by up to 14% and boost fat burning during exercise by a whopping 27%. Talk about a winning combination.

"When we look at heart health after 40, fatty fish really shines," says a cardiologist at Johns Hopkins Medicine. "The same omega-3s that protect your heart are also helping reduce that internal inflammation that makes weight loss so difficult in midlife."

How to enjoy it: Aim for two servings of fatty fish weekly. Try simple grilled salmon with lemon or sardines on whole-grain toast for lunch, or add mackerel to your favorite salad.

4. Whole Grains

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Forget what you've heard about cutting all carbs. Your body after 40 still needs them—just the right kind.

Researchers at Cleveland Clinic found something surprising when they studied whole grains in people under 50: those eating whole grains instead of refined ones had three times better blood pressure readings. That's huge for metabolic health, which directly impacts how well you burn fat.

"Whole grains provide steady energy without the crashes," explains a nutrition researcher at Cleveland Clinic. "After 40, those energy crashes can trigger stress hormones that promote fat storage, especially around the middle."

How to enjoy them: Start your day with steel-cut oats, swap white rice for brown or quinoa, and choose whole grain bread with at least 3 grams of fiber per slice.

5. Eggs

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Eggs have made a major comeback in nutrition circles, and for good reason. They're nature's perfect little package of high-quality protein, vitamin D, and choline—a nutrient that helps your body burn fat and is often lacking in our diets.

Research from the University of Connecticut found something interesting: people who eat eggs for breakfast naturally eat fewer calories throughout the day. The protein and healthy fats keep hunger hormones in check—a major win when battling age-related weight gain.

How to enjoy them: A two-egg breakfast with veggies and a slice of whole-grain toast makes a perfect metabolism-boosting morning meal. Hard-boiled eggs also make great portable snacks when you need something satisfying on the go.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

6. Legumes

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Lentils, black beans, and chickpeas might not be the sexiest foods in your kitchen, but they pack a one-two punch against age-related weight gain: fiber and protein.

Harvard researchers have found that this combination helps stabilize blood sugar—crucial after 40 when insulin resistance becomes more common. When your blood sugar stays steady, you avoid the energy crashes that lead to cravings and overeating.

How to enjoy them: Toss chickpeas into your salad, add lentils to soups, try bean-based pasta, or whip up a quick lunch of black bean and avocado wrap.

7. Green Tea

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Green tea isn't just a soothing ritual—it's loaded with compounds that give your metabolism a gentle nudge in the right direction.

NIH research shows that the catechins and caffeine in green tea work together to boost metabolism beyond what caffeine alone can do. While no single food or drink works miracles, green tea drinkers consistently show better results in weight management studies.

How to enjoy it: Replace your afternoon coffee with green tea, or start your morning with a cup. For maximum benefits, brew your own rather than buying bottled versions with added sugar.

8. Nuts and Seeds

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"They're calorie-dense, but that doesn't mean you should avoid them," says Harvard Health about nuts and seeds. In fact, people who regularly eat nuts tend to be leaner than those who don't—seemingly contradicting their high calorie count.

The protein, fiber, and healthy fats in almonds, walnuts, and flaxseeds create the perfect satisfied feeling that helps prevent overeating. Plus, they require more energy to digest than many other snacks.

How to enjoy them: Stick to about 1/4 cup (a small handful) daily. Add a tablespoon of ground flaxseeds to your morning smoothie, sprinkle chopped walnuts on your salad, or grab a small handful of almonds for an afternoon snack

RELATED:20 Superfoods for People Over 50

9. Leafy Greens

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You've heard it your whole life: eat your greens. After 40, this advice becomes even more crucial.

"When we look at the most successful weight managers after midlife, high vegetable intake is always a common factor," notes a dietitian at Mayo Clinic. "The fiber fills you up, the nutrients support metabolism, and the volume satisfies hunger cues—all with minimal calories."

How to enjoy them: Start meals with a simple salad, add spinach to smoothies (you won't taste it), wrap sandwich fillings in large lettuce leaves instead of bread, or roast kale with a little olive oil for a crunchy snack.

10. Water

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It sounds too simple to be true, but researchers at the University of Utah discovered that properly hydrated people burn more calories than those who are even slightly dehydrated. In fact, dehydration can slow metabolism by as much as 3%—and many of us walk around mildly dehydrated without even realizing it.

After 40, our thirst signals often become less reliable, making conscious hydration even more important.

How to enjoy it: Start the day with a full glass of water, keep a refillable bottle with you, add fruit slices or herbs for natural flavor, and eat water-rich foods like cucumber, watermelon, and strawberries.

Putting It All Together: Your After-40 Eating Strategy

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Here's what Dr. M. Regina Castro from Mayo Clinic tells her patients who are struggling with midlife weight changes: "You need to reset your body's metabolic expectations through consistent, gradual changes. Your meals should feature lean proteins alongside fruits and vegetables—this combination supports your changing metabolism."

Cleveland Clinic experts have another crucial tip: when you eat matters too. "Your body processes the exact same food differently depending on the time of day," they explain. "After 40, eating earlier in the day tends to work better for metabolism than late-night meals."

Dr. Christmas cuts right to the chase with her patients: "You can't exercise your way out of a bad diet, and you can't eat your way out of being inactive. After 40, you need both pieces working together."

The Bottom Line

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These 10 foods aren't magical—they work by supporting your body's changing needs after 40. They help maintain muscle mass, reduce inflammation, stabilize blood sugar, and keep your energy levels steady—all crucial factors in maintaining a healthy weight in midlife and beyond.

The best news? They're delicious, accessible, and can easily become part of your everyday eating. No extreme diets or bizarre superfoods required—just real, wholesome nutrition that works with your body, not against it.

It’s important to remember that weight management after 40 is about more than just food. Regular strength training, quality sleep, stress management, and staying hydrated all work together with good nutrition to keep your metabolism running at its best. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Laura Try lauratryuk
Copyright Laura Try/YouTube/Instagram
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

We spend hours hunched over desks and slouched on couches, rarely challenging our bodies to move the way they naturally should. Digital coachLaura Try, with over 170,000 YouTube subscribers, invites us to reclaim a fundamental human position that many of us have lost: the deep squat. "Modern-day living and this chair-filled life is causing some of us to move less and with less range of motion," Laura explains. Try this simple test to discover where your mobility stands—you might be surprised at what you learn about your body.

What Is the Deep Squat Test?

The deep squat test challenges you to hold a deep squat position for as long as possible, ideally reaching the full 10 minutes. "The deep squat, otherwise known as the Asian or primal squat, is meant to be a resting position," Laura says. The challenge requires no equipment and can be done anywhere. It's not just about holding the position but assessing how your body responds to this natural human posture.

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The Lost Resting Position

What we now consider an exercise was once a normal resting position. Babies naturally squat with ease, and people of all ages in many cultures around the world use this position daily. It's not about age or special abilities—it's about regular practice. Laura points out, "They do it all the time and perhaps we should too." Being able to get into a deep squat is an indicator of total body mobility.

Why We Struggle With Squatting

Modern living has dramatically reduced our need to get low to the ground. "Once upon a time we'd have crouched down to light a fire, prepare our meals or investigate an edible plant growing on the ground. Now we have most things that we need at a convenient height," Laura notes. Our chair-dependent lifestyle has created what fitness expert Kelly Starrett calls "an imbalance between the environment and organism"—the way we live doesn't match what our bodies are designed to do.

Benefits Beyond Flexibility

The deep squat offers more than just improved mobility. "This concertina effect, even though our body is folded over, it kind of untangles the body by unlocking the ankles, hips and back," Laura explains. Regular practice can help with total body alignment, potentially reducing lower back pain and other issues. The position creates a full-body stretching and strengthening effect that counters the tightness from sedentary living.

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Making the Squat Accessible

Not everyone can immediately drop into a perfect deep squat—and that's perfectly okay. "Practicing this doesn't require you to be miserable; it can be enjoyable," Laura reassures. She suggests several modifications: placing something under your heels, using the wall for support, or even sitting on a low block. The goal isn't perfection but spending time in a version of the position that works for your body.

Laura's Personal Journey

Even fitness professionals struggle with this fundamental movement. "Believe me when I say six or seven years ago I could not get into a deep squat let alone stay here," Laura admits. Her ankles were tight, her shins would burn, and her hips and lower back would scream in protest. The position felt completely unnatural to her at first, defying the idea that it could ever be restful. Yet with consistent practice, her body adapted.

The "Use It or Lose It" Principle

Our bodies adapt to the demands we place on them—or don't place on them. "If we don't use our bodies and joints to their full range of motion what happens? They tighten up, use it or lose it," Laura emphasizes. By regularly practicing the deep squat, we signal to our body that this range of motion is important, helping to maintain or restore natural mobility that many people lose over time.

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Beyond Static Holding

The deep squat isn't just about getting down and staying down. "The thing about doing this is it isn't just about getting down here and staying down here but having the ability to get up from this position too which requires leg strength," Laura explains. This functional movement builds both mobility and strength, supporting everyday movements and potentially reducing injury risk as we age.

Making It Part of Daily Life

You don't need to set aside special time for deep squat practice. "Do a bit of weeding in your garden in this position, do some playtime with your children or grandchildren in this position, watch some TV in this position," Laura suggests. Even short periods throughout the day add up. The key is consistency, not duration—even 10 seconds at a time can help restore this natural movement pattern.

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The Routine That Worked for Laura

Consistent practice yields results, even if progress seems impossible at first. "The routine that really helped me get better at my deep squat over the years is the Ido Portal squat routine," Laura shares. She incorporated a shortened version into her warm-up routine for years, not realizing how much she had improved until suddenly the position felt comfortable. The transformation happened gradually through consistent practice over nine years.

A Test of Mental Resilience

The squat test challenges your mind as much as your body. "I can't say it's particularly comfortable; my hips feel really tight, my lower back is stretched, and my shins are burning a little bit," Laura admits at the nine-minute mark of her demonstration. Yet she persists, showing that mental fortitude is part of the process. The test builds not just physical capacity but also the ability to sit with discomfort.

Start Where You Are

Everyone's squat journey begins at a different place. Laura encourages readers to try the test regardless of their current ability level. "If you're trying this then I'd love to know how you're doing and how it feels," she says, inviting community participation. Whether you can hold the position for 10 seconds or 10 minutes, the key is starting the process of reclaiming this fundamental movement pattern. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Melanie Abeyta harmony aesthetics
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Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

The bad news? There is no such thing as a fountain of youth. The good? There are foods you can eat to improve longevity. “Our skin reflects our overall health, and diet plays a massive role. The combination of the antioxidant effect manifests in improving the cell barrier, increased collagen production, and the enhancement of the natural oils in the skin, reflected in vibrant, youthful, and luminous skin and a reduction of fine lines and wrinkles. When skin is unhealthy, these are much more visible,” explainsMelanie Abeyta, Aesthetic Nurse Practitioner, Longevity Coach, and Owner of Harmony Aesthetics Center. She recommends focusing on an anti-inflammatory-based diet with lots of fresh fruit, water, and probiotics, which can help balance your gut, affecting your skin. “Incorporating these foods into your diet should be easy, and a variety of at least four of these foods, if not more, should be eaten daily,” she says.

Almond Milk

Almond milk in glass bottle and jug on beige background. Close up. Healthy vegan eating. Lack of cholesterol.Shutterstock

Almond milk is an excellent source of vitamin E, a known antioxidant. “Antioxidants protect cells from damage caused by free radicals which can often cause irreversible damage to the skin because it contributes to collagen and elastin depletion,” says Abeyta. Collagen and elastin are essential substances that give the skin elasticity and firmness. “The collagen and elastin supply of the skin is depleted after prolonged exposure to free radicals. As you age, your body cannot replenish the depleted supply; this is the primary cause of wrinkles, fine lines, and other skin blemishes. Vitamin E, present in almond milk, protects the skin from the harmful effects of free radicals and this makes the skin healthy and younger-looking.”

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Avocado

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“Avocado is great because it contains Vitamins C and E and essential fatty acids that decrease inflammation and redness and improve fine lines and wrinkles. It also contains antioxidants that are important to prevent UV damage and help shed dead skin cells on the skin's surface,” she continues.

Blueberries

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Blueberries are high in Vitamins A and C, which have a high antioxidant content to help protect the skin from sun damage. “Vitamin A is a precursor to retinol and has a strong antioxidant and anti-aging effect,” says Abeyta.

Carrots

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Carrots are not only good for your eyes but are also excellent for smooth skin, says Abeyta. “Carotenoids, found in carrots, are your protection from everyday pollutants and will prevent wrinkles. The beta carotene in carrots is a skin-friendly nutrient converted to vitamin A inside the body and can protect your skin from the sun’s harmful rays. It also helps repair skin tissues while protecting the skin from harmful radiation,” she explains.

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Coconut

Glass with fresh coconut water and coconuts on the table.Shutterstock

“Coconut is not only highly nutritious and rich in fiber, vitamins, and minerals, but it also helps support the natural chemical balance of the skin to help prevent wrinkles and functions as a protective antioxidant,” says Abeyta. “It's also great for hydrating both skin and hair and helps prevent dehydration when taken by mouth, as it contains loads of electrolytes. Coconut also helps control dandruff.”

Cucumber

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Cucumber is a natural anti-inflammatory vegetable that can calm and soothe skin. “Plus, it is loaded with antioxidants and nutrients such as vitamin C and folic acid, which help reduce swelling and puffiness,” she adds. “Vitamin C helps stimulate new cell growth, and folic acid helps fight environmental toxins that can make your skin look tired or age prematurely. When combined, these help your skin look firmer and healthier. Cucumber can also help reduce breakouts as it can help cleanse the skin and tighten pores.”

Green Tea

Japanese green teaShutterstock

Green Tea is high in antioxidants, such as Vitamin C, and has anti-aging benefits that help fight free radicals to protect your skin from environmental stressors that can damage and age it. “It also contains Vitamin A, which is known to help improve the skin’s texture, and Vitamin B, which helps reduce redness. Plus, it has soothing properties and will help brighten the skin,” Abeyta explains.

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Nuts

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Nuts such as walnuts and almonds not only help strengthen the skin cell barrier but also the natural oil barrier of the skin, which ultimately helps prevent sun damage. “Because they contain antioxidants, vitamins, and healthy fats, they will help reduce the appearance of fine lines and wrinkles and skin pigmentation while improving the overall appearance of the skin,” she explains.

Olive Oil

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Olive oil contains four major antioxidants, which allow it to work as a cleanser and moisturizer. “Among these antioxidants are Vitamins A and E. Vitamin E has anti-aging benefits because it helps restore skin elasticity, reducing wrinkles,” Abeyta maintains.

Pumpkin

Cut fresh ripe pumpkin on grey backgroundShutterstock

Pumpkin is loaded with beta-carotene, a powerful antioxidant. “This converts to Vitamin A which helps prevent wrinkles and keep your skin youthful and moisturized. This is the perfect food if you are experiencing dry skin. Pumpkin is also loaded with Vitamin C, another antioxidant that protects collagen and boosts our immune systems,” says the expert.

Spinach

Fresh spinach leaves in bowl on rustic wooden table. Top view.Shutterstock

Spinach is high in Vitamin C, which is essential for collagen production, and Vitamin A, which is vital for combatting inflammation and promoting cell turnover, which is essential for anti-aging. “Spinach is also rich in beta-carotene, which allows proper moisture retention in the skin to help fight wrinkles while removing dead skin cells for healthier, brighter skin,” Abeyta maintains.

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Sweet Potatoes

Organic Asian sweet potatoes holding by hand​Sweet PotatoesShutterstock

“Sweet potatoes contain 200% of the recommended daily value of Vitamin A, which helps promote the growth of new skin cells and increases the rate at which this happens, leaving you with vibrant skin,” says Abeyta. Also, from one sweet potato, you’ll get three grams of fiber, which keeps your digestive tract healthy. “A functioning digestive tract can help keep breakouts to a minimum.”

Tomatoes

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Tomatoes are rich in vitamins A, B, C, K, alpha and beta-carotene, lutein, and lycopene. “Lycopene is especially beneficial because it’s a carotenoid with a powerful anti-cancer effect. These are all great antioxidants that help the skin maintain healthy collagen and reduce the risk of skin damage,” she claims.

Turmeric

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“Turmeric has brightening and anti-inflammatory properties, which help with melasma and inflamed acne. It will also help soothe and even out the skin, boost collagen production, and help with hyperpigmentation. Because it contains curcumin, a potent antioxidant, it will help neutralize free radicals that damage skin cells and contribute to aging,” Abeyta tells us. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.