Men who are dieting might be surprised to find that so much of the health and wellness scene is catered to the opposite sex. Just how does a guy who wants to eat healthy go about doing so? One good place to start is with exceptional nutrition. Research over recent years has revealed a handful of potent superfoods that will not only help you lose weight–they can help you with everything from feeling full to fighting off diseases. Below we take a closer look at seven superfoods that are easy to integrate into your “super food diet“.

Oats

You might imagine that superfoods have to be a sexy, expensive, and esoteric group of nutrients, but plain old oats fly in the face of this misconception. Oats are an ideal superfood because they are actually so good at lowering your cholesterol that the FDA allows food manufacturers to put an advertising label on them that says so. Oats and other high-fiber foods can help reduce the risk of colon cancer. An obvious choice for dieters, oats are fast and very filling, thanks to their fiber content.

Beans

For those who are looking to lose weight by cutting some meat out of your diets, look no further than beans. These legumes are high in fiber and water content, which helps keep your fuller for longer, and they have a very high protein count, making them a perfect sub in meatless meals. Beans are also some of the most potent foods available in terms of their antioxidant count, to boot.

Avocado

This lovely little fruit is both rich and filling, at the same time that it is one of the most nutrient-dense foods available to those who prefer to eat raw foods. Packed with vitamin E, potassium, and magnesium, the avocado also has a similar amount of monounsaturated fat to olives. This is a good fat that can actually help lower your cholesterol and keep you full.

Sweet Potato

This sweet potato is the most nutrient-rich veggie out there, and it is downright yummy. This versatile veg develops an unbeatable sweet, nutty flavor when roasted, and it is filled with vitamin A, fiber, and potassium. And before you reach for an orange, remember that the sweet potato also contains loads of vitamin C. The nutrients in the sweet potato can help cut down on bone loss and high blood pressure, if you use this vegetable in place of high-sodium junk foods.

Eggs

Although there were a few years in the past in which the egg got a bad rap, this protein has emerged as a leading superfood because it contains many vitamins and minerals that we need. For its calorie and fat content, the egg also offers quite a large amount of protein. Have an egg with breakfast or slice a hard-boiled egg onto a sandwich or over a salad to add this superfood to your diet.

Berries

If you want to fight your body’s aging process and get a better sense of when you’re full, grab a handful of berries near the end of a meal. The antioxidants in this superfood can help your body determine when it is filled up, and they fight cell-damaging free radicals. Like beans, berries are also rich in water and fiber. Their sweet flavor is an excellent addition to oatmeal, cereal, salads, or used in place of a fatty dessert.

Nuts

This superfood may be high in fat content, but the fat found in many nuts is actually better for your body than many other oils. The fat content in nuts also helps keep dieters full, especially when used in measured, small portions. Almonds, especially, contain calcium, iron, protein, and magnesium. These tasty superfoods are great to take on hiking trips, sprinkle in salads, or to toast in the oven for a treat.

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