These 12 nutrient-packed foods, ensures you get all the vitamins, minerals, and fiber you need for optimum health. These foods will trigger lean muscle growth, and also fire up your body’s natural fat burners. The more of these Power 12 foods you eat, the better your body will be able to increase lean muscle mass and avoid storing fat.

1. Almonds and Other Nuts

Superpowers: Build muscle, fight cravings
Secret weapons: Protein, monounsaturated fats, vitamin E, fiber, magnesium, folate (peanuts), phosphorus
Fight against: Obesity, heart disease, muscle loss, wrinkles, cancer, and high blood pressure
Sidekicks: Pumpkin seeds, sunflower seeds, avocados
Avoid: Salted or smoked nuts

2. Beans and Legumes

Superpowers: Build muscle, help burn fat, and regulate digestion
Secret weapons: Fiber, protein, iron, folate
Fight against: Obesity, colon cancer, heart disease, high blood pressure
Sidekicks: Lentils, peas, bean dips, hummus, edamame
Avoid: Refried beans, which are high in saturated fats; baked beans, which are high in sugar

3. Spinach and Other Green Vegetables

Superpowers: Neutralize free radicals, which are molecules that accelerate the aging process
Secret weapons: Vitamins including A, C, and K; folate; minerals including calcium and magnesium; fiber; beta-carotene
Fight against: Cancer, heart disease, stroke, obesity, and osteoporosis
Sidekicks: Cruciferous vegetables such as broccoli and Brussels sprouts; green, yellow, red, and orange vegetables like asparagus, peppers, and yellow beans
Avoid: None, as long as you don’t fry them or smother them in fatty cheeses

4. Dairy (Fat-Free or Low-Fat Milk, Yogurt, Cheese, and Cottage Cheese)

Superpowers: Builds strong bones, fires up weight loss
Secret weapons: Calcium, vitamins A and B12, riboflavin, phosphorus, potassium
Fights against: Osteoporosis, obesity, high blood pressure, cancer
Sidekicks: None
Avoid: Whole milk, frozen yogurt

5. Instant Oatmeal (Unsweetened, Unflavored)

Superpowers: Boosts energy and sex drive, reduces cholesterol, and maintains blood sugar levels
Secret weapons: Complex carbohydrates and fiber
Fights against: Heart disease, diabetes, colon cancer, obesity
Sidekicks: High-fiber cereals such as All-Bran and Fiber One
Avoid: Cereals with added sugar and high-fructose corn syrup

6. Eggs

Superpowers: Build muscle, burn fat
Secret weapons: Protein, vitamin B12, vitamin A
Fight against: Obesity
Sidekicks: None
Avoid: None

7. Turkey and Other Lean Meats (Lean Steak, Chicken, and Fish)

Superpowers: Build muscle, improve the immune system
Secret weapons: Protein, iron, zinc, creatine (beef), omega-3 fatty acids (fish), vitamins B6 (chicken and fish) and B12, phosphorus, potassium
Fight against: Obesity, various diseases
Sidekicks: Shellfish, Canadian bacon
Avoid: Sausage, bacon, cured meats, ham, fatty cuts of steak such as T-bone and rib eye

8. Peanut Butter (All-Natural, Sugar-Free)

Superpowers: Boosts testosterone, builds muscle, burns fat
Secret weapons: Protein, monounsaturated fat, vitamin E, niacin, magnesium
Fights against: Obesity, muscle loss, wrinkles, cardiovascular disease
Sidekicks: Cashew and almond butters
Avoid: Mass-produced sugary and trans fatty peanut butters

9. Olive Oil

Superpowers: Lowers cholesterol, boosts the immune system
Secret weapons: Monounsaturated fat, vitamin E
Fights against: Obesity, cancer, heart disease, high blood pressure
Sidekicks: Canola oil, peanut oil, sesame oil 
Avoid: Vegetable and hydrogenated vegetable oils, Trans fatty acids, margarine

10. Whole-Grain Breads and Cereals

Superpower: Prevent your body from storing fat
Secret weapons: Fiber, protein, thiamin, riboflavin, niacin, pyridoxine, vitamin E, magnesium, zinc, potassium, iron, calcium
Fight against: Obesity, cancer, high blood pressure, heart disease
Sidekicks: Brown rice, whole-wheat pretzels, whole-wheat pastas
Avoid: Processed bakery products such as white bread, bagels, and doughnuts; breads labeled wheat instead of whole wheat

11. Extra-Protein (Whey) Powder

Superpowers: Builds muscle, burns fat
Secret weapons: Protein, cysteine, glutathione
Fights against: Obesity
Sidekick: Ricotta cheese
Avoid: Soy protein

12. Raspberries and Other Berries

Superpowers: Protect your heart; enhance eyesight; improve balance, coordination, and short-term memory; prevent cravings
Secret weapons: Antioxidants, fiber, vitamin C, tannins (cranberries)
Fight against: Heart disease, cancer, obesity
Sidekicks: Most other fruits, especially apples and grapefruit
Avoid: Jellies, most of which eliminate fiber and add sugar
 

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