Including lean protein in your diet is a cornerstone of any health-promoting eating plan, especially if you're aiming to manage your weight effectively. However, not all proteins are created equal. Protein-rich foods that are high in saturated fat, sodium, and other artificial ingredients (think high-fat or processed meats) can do more harm than good, increasing your risk for heart disease, systemic inflammation, metabolic diseases, and certain types of cancer.

Opting for lean proteins, like the ones we'll explore below, can be a game-changer for your health. These foods, featuring staples like white fish and various plant-based options, can help tamp down inflammation and lower your risk for chronic conditions among many other health benefits.

Now, how did we define a "healthy" protein? While there is no official FDA definition, for this article on the best lean proteins, here are three criteria that I used:

• Low in Saturated Fat: A serving of lean protein needs to have less than 3 grams of saturated fat.
• Calorie-Controlled: A healthy protein shouldn't break your calorie budget. A 3-ounce serving of lean protein should provide no more than 150 calories.
• No Questionable Ingredients: The healthiest lean proteins are those with little or no added ingredients.

So, let's dig in and explore the healthiest lean proteins to power up your plate!

Cod

Cod is among the highest protein and lowest calorie seafood choices you can make. Since it is low in fat, the calories in cod are kept significantly lower than fatty fish like salmon, mackerel, or tuna. Cod is an excellent source of vitamin B12 and a good source of vitamin B6, which can provide cardiovascular benefits. Cod also provides a modest amount of omega-3 fatty acids that provide heart, eye, and brain health benefits.

RELATED: The 12 Healthiest Fish You Should Be Eating—and 3 to Avoid

Haddock

Haddock is another great white fish that is low in calories and fat, and rich in nutrients including B vitamins, selenium, and phosphorus. Haddock is also low in mercury compared to other types of seafood and it provides beneficial omega-3 fatty acids.

Chicken Breast

Chicken is the most popular animal-based "meat" protein enjoyed in the United States. Skinless chicken breast is an exemplary lean protein source that has gained popularity for its nutritional benefits and versatility. It's low in fat, with just 2.5 grams of fat per 3-ounce serving and just 1 gram is the harmful saturated fat. With about 10 grams of protein per ounce, a 3-ounce serving packs nearly 30 grams of high-quality protein with all essential amino acids.

Enjoying chicken breast without the skin helps shave some fat and calories. Whether grilled, baked, or sautéed, skinless chicken breast can be a staple in a nutritious and lean, protein-rich diet. Research published in the journal Nutrients reported that some observational human studies show that enjoying chicken in place of higher-fat red meats may help with weight management and reduce the risk for cardiovascular disease and type 2 diabetes.

RELATED: The Best Way to Cook Chicken Breasts in an Air Fryer Without Drying Them Out

Turkey Breast

Even leaner than chicken breast, turkey breast is a top choice to pack in more protein per calorie. It's an ideal choice if you're trying to lose weight turkey can help you stay fuller for longer. Turkey's mild and slightly sweet flavor lends itself to a variety of cooking methods, from roasting and grilling to incorporating it in sandwiches or salads. Nutritionally, turkey breast delivers includes potassium, manganese, zinc, selenium, and B vitamins. A meal with 25-30 grams of protein is ideal for most adults; having more than 30 grams at once will not provide any additional benefits and may lead to increased body fat if calories exceed your daily budget.

Fat-Free Cottage Cheese

Fat-free cottage cheese is a great choice to pile on the protein without adding extra fat or calories to your diet. Cottage cheese is rich in casein, the slow-to-digest dairy protein. (Whey is the other main dairy protein that is quickly digested.) Because it takes longer to digest compared to whey, cottage cheese can enhance satiety and reduce cravings to help you stick with your resolve to eat well. Having cottage cheese after a workout is an ideal time to help muscles repair and rebuild muscles. What's more, cottage cheese provides protein, calcium, and it supplies essential vitamins and minerals like phosphorus, potassium, calcium, and vitamin B12. According to research, cottage cheese and other dairy foods help build and maintain your bones, lower blood pressure, and reduce the risk for certain types of cancer. Plus, cottage cheese provides beneficial probiotics that support your GI tract health.

RELATED: 8 Surprising Effects of Cottage Cheese

Egg Whites

A study in the journal Foods reported that egg protein has an amino acid score of 100, indicating it's the most absorbable type of protein you can eat.  Studies show that egg white protein can help build strength, lower harmful LDL cholesterol, and reduce body fat. Egg whites have a great calorie-to-protein ratio because they are essentially fat-free. A great way to enjoy egg whites is to combine them with 1 whole egg, as the yolk is where vitamins A, D, E, and B vitamins, lutein, zeaxanthin, and many other essential nutrients are contained.

Nonfat Plain Greek Yogurt

If you want to up the pro in your diet, non-fat Greek yogurt is a must-have. Traditional Greek yogurt is strained to lose the watery whey, resulting in a richer, thicker creamier yogurt with twice the protein and less sugar than traditional yogurt.  Be sure to choose plain rather than flavored to keep calories and added sugar low. A 6-ounce serving of plain, nonfat Greek yogurt packs in as nearly as much protein as three eggs.  Greek yogurt can also help you gain muscle mass and reduce body fat as part of a strength training program, according to a study published in Frontiers in Nutrition.

RELATED: The 11 Best Yogurts for Weight Loss, According to Dietitians

Firm Tofu

For plant-based protein, tofu is a great option as it contains all nine essential amino acids like animal-based protein foods. What's more, tofu is nutrient-rich and provides calcium, iron, magnesium, and B vitamins. Tofu is made from curdled soy milk like the cheese-making process. Soy foods contain isoflavones, which are known to help tamp down inflammation and they have been shown to reduce the risk for chronic conditions, including heart disease, certain types of cancer, and type 2 diabetes. A recent study published in In Vivo found that the consumption of soy foods reduced the risk of breast cancer among pre- and post-menopausal women.

Cooked Lentils

Lentils, a versatile and nutrient-dense legume, offer a wealth of health benefits due to their impressive protein content and nutrients, and they are rich in polyphenols. Due to the amount of protein in lentils, they help with muscle growth and maintain a healthy immune system. According to research in the International Journal of Molecular Sciences, polyphenol-rich lentils polyphenol-rich lentils have antidiabetic, anti-obesity, anti-hyperlipidemic, anti-inflammatory, and anticancer properties.  They are also rich in fiber, aiding in digestive health and promoting a feeling of fullness, making them a valuable component in weight management. Lentils also contain a range of vitamins and minerals, including iron, folate, and potassium.

RELATED: The 7 Healthiest Beans You Can Eat, According to Science

Chickpeas (Garbanzo beans)

Chickpeas, (aka garbanzo beans), are lean proteins that are packed with fiber and nutrients like iron manganese, zinc, B vitamins, magnesium, and chickpeas help maintain stable blood sugar levels, aid in weight loss and maintenance, improve your heart health, and bolster your GI tract microbiome. A study published in the journal Nutrients reported that the resistant starch in chickpeas can help feed beneficial bacteria in the GI tract to help improve overall metabolic health.

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We turned to dietitians and reviewed the research to learn the benefits of eating oatmeal daily. While the side effects of eating oatmeal are mostly good, there are a couple of potential negative effects to be mindful of when enjoying a hearty bowl of this warm cereal.

Here's what our experts had to say on the side effects of eating oatmeal.

12 benefits of eating oatmeal.

It's a good source of fiber.

Only 7% of Americans are eating enough fiber—a nutrient required for several aspects of your well-being, including managing cholesterol levels, supporting digestive health, managing weight, and controlling blood sugar. Eating oatmeal every day can help you meet the daily recommended fiber intake of 28 grams set by the USDA, which should be a bare minimum.

One prepared cup of rolled oats made with water serves up 4 grams of fiber, which is 14% of your daily value (DV) of the under-consumed nutrient. Add-ons like chia seeds, flaxseed, nuts, and berries will increase this fiber content even more.

RELATED: 44 Best High-Fiber Foods for a Healthy Diet

Eating oatmeal every day can help you feel full.

Many of the answers to "is oatmeal good for you" come back to oats' fiber content.

"Oatmeal is a whole grain that is high in fiber, especially soluble fiber," says Emily Danckers, MS, RD. "When you eat soluble fiber, your digestion is slowed down, which can also increase feelings of fullness."

The main type of soluble fiber found in oats is called beta-glucan, which a review published in the journal Nutrition Reviews found to have a positive effect on perceptions of satiety. For example, one study found that old-fashioned oatmeal and instant oatmeal significantly increased appetite control over four hours compared to eating ready-to-eat breakfast cereal.

Topping your oatmeal with other satiating ingredients like "protein and/or fat like nuts, often keeps people full for hours," says Rachel Paul, PhD, RD, CDN. "They can then concentrate on their work and other items, before thinking about the next meal. Having a go-to, filling breakfast option like oatmeal creates consistency in one's life."

RELATED: 15 High-Fiber Breakfasts That Keep You Full

Oatmeal can help you lose weight.

As a good source of digestion-slowing fiber, "[eating oatmeal can] keep the consumer feeling full, which can prevent overeating on calories throughout the day," says Trista Best, MPH, RD, LD, a registered dietitian and consultant at Balance One Supplements.

A comprehensive 2023 review published in the journal Current Nutrition Reports noted that numerous clinical investigations have found oats to play a role in obesity prevention and lowering body weight.

RELATED: Can Eating Oatmeal Help You Lose Weight?

It can lower 'bad' cholesterol.

"By eating oatmeal every day, you can lower your total cholesterol level, reduce the 'bad' LDL cholesterol, and increase your 'good' HDL cholesterol levels," says Megan Byrd, RD, The Oregon Dietitian.

Once again, this cholesterol-lowering benefit of oatmeal appears to be primarily linked to the presence of beta-glucan, but a Food & Function review notes that "phytosterols, phenolic compounds, tocols, and saponins are other [nutrients in oats] might have a direct or indirect impact on cholesterol levels."

It can help you in the bathroom.

"Oatmeal's fiber content contributes to positive gastrointestinal health, including having regular bowel movements," says Amy Goodson, MS, RD, CSSD, LD, and author of The Sports Nutrition Playbook.

If you haven't been consuming much fiber and have started eating oatmeal every day, Goodson recommends increasing your fluid intake as you increase your daily fiber intake because fiber binds with water and is necessary for fiber to produce its benefits.

It can help you control your blood sugar.

"Eating oatmeal every day can also help control your blood sugar because it's high in fiber," says Byrd. "It helps to slow down the speed at which the carbohydrates in your diet reach your bloodstream, making your blood sugar levels more even during the day. Oatmeal is a superfood, and one that definitely can be eaten every day!"

It supports gut health.

Oats are rich in unique phytochemicals, including beta-glucan, resistant starch, and phenols, that affect the gut microbiome, according to a review published in the journal Foods.

Your gut microbiome is the community of bacteria, fungi, and other microorganisms that live in your gastrointestinal tract, and it plays an essential role in digestive, immune, and even brain health. A healthy gut can help prevent many diseases, like obesity, diabetes, and colorectal cancer.

Many human studies have found that consuming oats can increase levels of beneficial bacteria (including lactobacilli and bifidobacteria) in the gut, whereas consuming the same amount of rice could decrease these levels.

Eating oatmeal every day is great for your heart health.

"Oats are an ingredient that has been in the heart-health spotlight for a while," says Mackenzie Burgess, RDN, registered dietitian nutritionist and recipe developer at Cheerful Choices. "Research continues to show cholesterol-lowering effects from regularly consuming this fiber-rich food. More specifically, the soluble fiber in oatmeal may help reduce our LDL cholesterol."

Try mixing up your typical oats routine and soak them overnight with different flavor additions or combine them into easy energy bites.

RELATED: 50+ Overnight Oat Recipes for Weight Loss

It's a source of protein.

Oats offer 5 grams of protein in one cup of prepared old-fashioned oats. "Protein, along with fiber, can keep you full longer, says "Brenda Braslow, MS, RD for MyNetDiary.

One study published in the American Journal of Clinical Nutrition found that people who were considered overweight were able to lose weight after increasing their protein intake to 30% of their daily calories. Oatmeal, although it doesn't have enough protein to last throughout the day, can be a great place to start in the morning when you need a boost of protein.

It's an excellent source of many essential nutrients.

Oatmeal is a nutrient-dense food, offering essential vitamins and minerals like manganese, phosphorus, magnesium, and iron.

One cup of raw oats contains 19% DV iron, 27% DV magnesium, 27% DV phosphorus, and 128% DV manganese.

And you'll also reap the benefits of any ingredients you top your oatmeal with. "It is easy to add antioxidant-rich ingredients into your diet when you eat oatmeal regularly. Dried fruit, nuts and seeds, and nut butters are rich in micronutrients that support most health and wellness goals," says Best.

Oatmeal may lower inflammation.

Chronic inflammation can cause a broad range of health issues, from metabolic disorders to increases in triglycerides to weight gain. If you eat oatmeal every day, you may be able to reduce your risk of these health issues. Numerous studies have observed the anti-inflammatory properties of oats, due in part to the cereal's beta-glucan content.

You may live longer.

It's true! Oatmeal is one of the best foods in terms of longevity. According to a study published by the Nutrition Journal, oats can help decrease the risk of autoimmune diseases, heart disease, and even gaining more weight. Plus, having a regular intake of whole grains in your diet has been proven to inverse mortality rates, according to the American Heart Association.

Is oatmeal bad for you?

Oatmeal brings many positive benefits to your health. With side effects like better digestion, potential weight loss, better heart health, and greater feelings of fullness, it's hard to deny that oatmeal is healthy.

However, it's also important to look at a few of the ways oatmeal can deliver some unwanted side effects, too.

You may be exposed to a 'highly toxic agricultural chemical.'

According to a February 2024 study published in the Journal of Exposure Science & Environmental Epidemiology, your oats may be exposing you to a toxic agricultural chemical.

The peer-reviewed study, conducted by the Environmental Working Group (EWG), found detectable levels of chlormequat, a pesticide used on oats, in 80% of Americans tested between 2017 and 2023. Furthermore, the research found detectable levels of chlormequat in 92% of oat-based foods purchased in May 2023, including Quaker Oats. Chlormequat has been linked to reproductive and developmental toxicity in animal studies, raising concerns about its safety and suggesting the potential for similar harm to humans.

While individual exposure levels in the study were below safety thresholds established by regulatory agencies, the EWG warns that cumulative effects of exposure to multiple chemicals can lead to potential health impacts, especially during pregnancy.

The study emphasizes the need for continued monitoring of chlormequat in foods and people, along with further research to understand its health effects at current exposure levels.

Oatmeal may cause some belly bloat

"If you are new to oats, they may cause bloating, so it's best to start with a small portion," says Lisa Young, PhD, RDN and author of Finally Full, Finally Slim.

"Whole grains such as wheat and oats contain high fiber, glucose, and starch," says Shannon Henry, RD, at EZCare Clinic. "All of them are consumed by bacteria in the gut or large intestine, which leads to gas and bloating in a few people. To lessen the side effects, start with a small quantity and increase gradually to the chosen amount. When you start eating oat bran, the harmful outcomes from your body will probably disappear."

RELATED: 24 Ways To Get Rid of Bloating in Less Than 24 Hours

It may cause weight gain

While eating oatmeal can help you lose weight, overdoing it on your portion sizes can do the exact opposite. "Eating a jumbo serving of oatmeal can lead to weight gain," says Young. "And watch the toppings—a tablespoon or two of crushed walnuts or flaxseeds is great, but too much butter or sugar isn't."

What you're topping your oatmeal with may also be the cause of potential weight gain. You may add sugar, chocolate chips, and other sweet food items, which ultimately decrease oatmeal's overall nutritional value as these additions throw in extra calories, unhealthy fats, and sugar.

This story has been updated since its original publish date to include additional entries, fact-checking, and copy-editing.

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"Superfood" is a term that gets thrown around quite often, but what does it actually mean? According to the Cleveland Clinic, there isn't a clear way of determining what is and what isn't considered a superfood, but it is essentially anything that provides many different nutrients and stays on the lower end of calories. While superfoods are great to include in your diet at any time, there are specific choices that contain nutrients related to slowing down the aging process.

"Some of our nutritional needs can change as we age, so including some specific superfoods in your diet may help people live a healthy life as they get older," says Lauren Manaker, MS, RDN, registered dietitian and author of The First Time Mom's Pregnancy Cookbook and Fueling Male Fertility.

We were curious about what these specific superfoods would be, so we asked a couple of our experts to weigh in. And even though there are plenty of superfoods to help slow aging into your 50s, 60s, 70s, and beyond, we wanted to focus specifically on the years after you turn 40. For one, your 40s are the perfect time to start setting healthy habits so that you can take these changes into your later decades. Also, your body does start to undergo specific changes in your 40s, such as muscle mass loss, hormone changes related to menopause, and shifts in your height related to bone and muscle changes.

Read on to learn about some of the superfoods our dietitians recommend to start implementing into your diet while you're in your 40s to slow aging. Then, make sure to check out the 11 Foods That Are Aging You Faster.

Blueberries

Berries are one of the healthiest foods you can eat as you age, with blueberries being a major star of the pack.

For starters, Mary Sabat MS, RDN, LD notes that "Blueberries are packed with antioxidants called flavonoids, which help combat oxidative stress and inflammation, two major contributors to aging."

Lisa Young, PhD, RDN says "Consumption of blueberries also supports brain health and may delay cognitive aging." Sabat agrees, adding that these berries have been found to help prevent dementia, Alzheimer's, and age-related cognitive decline "due to their high levels of antioxidants (specifically flavonoids), which have been shown to improve cognitive function and reduce the risk of neurodegenerative diseases."

You may think your 40s feel too young to start focusing on dementia and Alzheimer's prevention, but it's never too early to regularly consume healthy foods like blueberries that can help your body as you continue to age.

As mentioned earlier, your 40s are a time when you may begin to notice changes in the strength of your muscles, and research shows that blueberries can help with this. According to the journal Scientific Reports, blueberries helped improve muscle recovery and lower damage and soreness after workouts.

RELATED: 7 Vegetables That Reduce Inflammation and Slow Aging

Strawberries

"Strawberries are a source of vitamin C and plant compounds," says Manaker, which are components that give strawberries their superfood, anti-aging properties.

According to research published in the Journal of Alzheimer's Disease, getting adequate vitamin C can help protect you against age-related cognitive decline. They go a step further by saying that eating a balanced diet and getting vitamin C through your foods can be more effective than supplementing this nutrient.

"Some data also shows specifically that eating berries more than twice a week may delay cognitive aging by up to 2.5. years," says Manaker.

Young adds that "berries may also help protect our cells from free-radical damage and reduce the risk for heart disease and cancer, as well."

Avocado

Research shows that many people begin to lose elasticity in their skin and notice skin aging signs sometimes as early as their 20s. This is because as we get older, our body begins to produce less collagen and elastin, which impacts the texture and youthfulness of our skin. These changes are natural and nothing to be feared, but if you're looking for healthy ways to potentially bring back some of that elasticity, your diet can help.

According to Sabat, one of the best superfoods to eat for your skin is avocado. "Avocados are rich in healthy fats, particularly monounsaturated fats, which help nourish the skin and reduce inflammation, promoting a more youthful appearance," she says.

Young adds that along with healthy fats, avocados contain vitamin E, "which can help reduce inflammation, promote healthy aging, and help enhance skin health by repairing damaged skin and increasing collagen production."

RELATED: 10 Best Foods To Look & Feel Younger

Almonds

Speaking of youthful skin, Sabat also includes almonds on the list of the best superfoods for aging.

"Almonds are rich in vitamin E, an antioxidant that helps protect the skin from UV damage and promote skin repair and regeneration," she explains. And in one study published in Phytotherapy Research, post-menopausal women who consumed almonds as a daily snack saw, on average, greater reduction in wrinkle size and intensity on their skin.

Pomegranate

Pomegranates are antioxidant-rich fruits that have been linked to reducing heart disease risk factors, improving brain health and cognition, and helping to protect your skin as you age. Sabat says, "This fruit is rich in antioxidants called polyphenols, which help protect the skin from UV damage, reduce inflammation, and promote collagen production, improving skin texture and elasticity."

So, whether you're eating the pomegranate arils (the seeds) or drinking 100% pomegranate juice, you'll get these amazing antioxidant benefits for your aging skin, heart, and brain.

RELATED: 6 Habits That Can Make Your Brain Younger

Turmeric

Whether you're making a golden latte with it or using it as a spice in your favorite dish, turmeric is a superfood that has been linked to anti-aging benefits.

One study published in the journal Molecules found positive results with using turmeric as a supplement for middle-aged men and post-menopausal women, noting that it carried strong protection against oxidative stress damage.

Sabat adds that "turmeric contains a compound called curcumin, which has potent anti-inflammatory and antioxidant properties, helping to protect against age-related diseases and promote overall health and longevity."

Pistachios

"Free radicals attack healthy body cells, and this damage is thought to contribute to inflammation and the build-up of oxidative stress," says Manaker. "Collectively, this can accelerate aging at the cellular level, while also playing a foundational role in promoting chronic health conditions, including heart disease and cancer. Health professionals recommend antioxidant-rich foods to help protect healthy cells from free radical damage in the body."

Manaker tells us that pistachios are one of the foods known to help fight these free radicals by way of their antioxidant capabilities. "A study conducted by Cornell University and published in the journal Nutrients found that pistachios have a high-antioxidant capacity, with the antioxidant capacity of pistachios rivaling that of popular antioxidant-containing foods, including blueberries, pomegranates, etc."

"Data shows that eating just a handful of pistachios as part of a regular diet can positively affect cellular aging and longevity among those with pre-diabetes," adds Manaker. "And, pistachios also contain lutein, an antioxidant carotenoid that helps support eye health."

RELATED: The 8 Healthiest Nuts You Can Eat, According to Science

Salmon

Another wonderful superfood to help slow the process of aging is salmon, as well as many other types of fatty fish. "Salmon is an excellent source of lean protein, a nutrient important for maintaining muscle mass, and is especially important for older adults," says Young. "It's also rich in omega-3 fatty acids, which can lower the risk of heart disease."

In fact, one study published in Neurology found that those in their 40s and 50s whose red blood cells contained higher levels of omega-3s had better cognitive functioning and overall brain structure than those who had lower omega-3 counts.

Cranberries

If you're a fan of cranberries or cranberry juice, you're in luck, because this superfood has been found to help slow aging.

"Cranberries are packed with plant compounds that may help slow the aging process, especially when focusing on cognitive aging," says Manaker. "Data shows that consuming what is equivalent to one small cup of cranberries every day over three months may improve memory performance and neural functioning."

On top of the cognitive-related benefits this fruit can offer you, "Cranberries are also a source of vitamin C, a nutrient that may help combat the effects of free radicals on aging skin," says Manaker.

RELATED: 10 Healthiest Fruits To Eat Every Day

Tomatoes

According to Young, tomatoes are an important superfood to help slow aging. "Certain red foods, such as tomatoes, contain the antioxidant lycopene, which fights free radicals that come with aging," she says. Lycopene, which is a plant compound found also in watermelon and pink grapefruit, is known for its multitude of health benefits.

Along with fighting free radicals, high lycopene intake has been found to help lower cholesterol, improve cardiovascular health and help reduce the risk of heart disease, help lower the risk of stroke, and even help reduce the risk of prostate cancer in men. And, in addition to all of these benefits against age-related diseases, lycopene is known to help reduce skin photo damaging.

Dark Leafy Greens

"Leafy greens such as kale and spinach are rich in vitamins E and K, which may prevent memory loss and help reduce how much our brain ages," says Young.

Research certainly backs this up as well. In a study published by the American Academy of Neurology, it was concluded that one serving of leafy greens a day was associated with less age-related cognitive decline, not only because of their vitamin K content but because of their antioxidant plant compounds like lutein and beta carotene, and their levels of nutrients like folate and nitrate.

But the benefits of dark, leafy greens don't stop there. Not only do dark leafy greens help your cognitive health as you age, but according to Young, "These greens contain carotenoids, which may help protect the eyes against oxidative damage, and spinach specifically is also rich in antioxidants vitamins A and C, which can help protect the heart."

This story has been updated since its original publish date to include additional entries and remove outdated information

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Just look to the world's Blue Zones for proof. These regions across the globe contain the highest concentrations of centenarians—people who live for 100 years or more and have some of the lowest rates of chronic disease in the world—and one of the main pillars of these centenarian diets is the consumption of beans. For example, the people of Nicoya, Costa Rica eat black beans daily, those in Okinawa, Japan enjoy soybeans, and the people of Icaria, Greece consume white beans and chickpeas.

Research also shows that including beans as part of a mostly plant-based diet can help improve heart health, manage weight, reduce chronic inflammation, and help protect against disease. But how exactly are beans this healthy? Their main health benefits are due to their high content of fiber, protein, important vitamins, and antioxidants.

But even though beans in general are extremely healthy, there are hundreds of different varieties that exist, all with their own unique nutrient profiles and health benefits. To help narrow it down, we gathered 7 of the healthiest beans you can consume based on nutrition and what recent research says, but in no particular order.

Read on, then check out the 25 Superfoods To Add to Your Grocery List in 2024.

Black Beans

Black beans are some of the healthiest in the world, but what makes them this way? Like most beans, you'll get a major fiber and protein boost in each serving, as well as B vitamins, iron, and magnesium.

According to Nutrients, including black beans with a regular Western diet has been found to help manage insulin responses and modify cardiovascular disease risk in adults with Metabolic syndrome, mostly because of its high fiber and antioxidant content.

Also, another report in Nutrients notes that typically, darker-colored beans (like black beans) are denser in antioxidants and polyphenol plant compounds than lighter-colored beans.

One interesting finding showed that eating black beans and chickpeas with white rice can help improve the glycemic response and therefore help prevent blood sugar spikes—another win for black bean lovers!

RELATED: Can Eating Beans Help You Lose Weight?

Chickpeas/Garbanzo Beans

You know them either as chickpeas or garbanzo beans, but whatever name you choose, you're bound to enjoy some health benefits when you eat these beans.

For starters, chickpeas are high in both protein (7 grams per 1/2 cup) and fiber (6 grams per 1/2 cup), making them an extremely filling snack choice and one that can help with gut health and weight loss and management.

According to a report published in the journal Nutrients, the benefits of chickpeas expand even beyond fiber and protein intake. This report states that chickpea consumers have been found with higher intakes of vitamins E, A, and C, as well as folate, magnesium, iron, and healthy fats. Not only that, but there is evidence that eating chickpeas or hummus (a dip made from chickpeas) can help with weight management and blood sugar regulation, and even aid in reducing factors of heart disease.

Cannellini Beans

White beans, also called Cannelleni or White Kidney Beans, can provide a variety of different benefits for your health.

These beans are one of the higher-protein legumes on our list, making it a filling food for those wanting a plant-based protein. You'll also find that white beans are rich in potassium, offering between 35-46% of your daily value, which is a nutrient that can help control blood pressure, prevent kidney stones, and improve bone health.

Along with potassium, white beans will give you a magnesium boost with around 12-16% of your recommended daily intake. Getting adequate levels of magnesium is extremely beneficial in preventing cardiovascular disease, type 2 diabetes, asthma, and osteoporosis.

RELATED: The 8 Healthiest Nuts You Can Eat, According to Science

Lupin Beans

The health benefits of lupin beans, also called "lupini" beans, aren't talked about as often as legumes like black beans or chickpeas, but that doesn't mean that these beans aren't bursting with nutritional benefits.

These beans aren't as high in fiber as some of the others on our list with about 2 grams per serving, but what it lacks in fiber it makes up for in protein, with around 13 grams per every 1/2 cup—making it higher in protein than any other choice here.

A recent report published in the journal Molecules discussed three major components of lupin beans that make them so healthy: their high protein content, their healthy unsaturated fats, and their rich antioxidant plant compounds. One compound that these beans are especially rich in is carotenoids, which can help your body fight free radicals and prevent oxidative stress damage, which in turn can help prevent a multitude of diseases like cancer and heart disease.

Another report, published in the journal Nutrients, found that eating lupins—in whole form or just the lupin fiber and protein—had positive effects on blood pressure levels, satiety, and weight loss. The whole lupins contributed better results than the fibers and proteins, but all three categories saw benefits.

Pinto Beans

Probably best known as being a part of Mexican and Tex-Mex dishes or alongside ham hock in some southern meals, pinto beans are fiber-filled, protein-rich brown beans chock-full of nutrients.

Aside from the high fiber and protein content that you get in any type of bean, pinto beans are high in beneficial nutrients like iron and selenium.

In a serving of pinto beans, you'll get around 11-25% of your daily recommended intake of iron (11% for women, 25% for men), which can help you prevent iron deficiency that may lead to headaches, fatigue, heart problems, and possible complications for pregnant women.

You'll also get about 5 micrograms of selenium in a serving of pinto beans, which is around 11% of your daily recommended intake. Research shows that regularly consuming enough selenium can help prevent cardiovascular disease, thyroid disease and complications, cognitive decline, and even certain cancers.

RELATED: The 7 Best High-Protein Grains To Eat

Soybeans

You've most likely had soybeans before but may not have known that's what you're eating. Edamame, for example, are immature green soybeans, and other foods like tofu, tempeh, miso, soy sauce, and soy milk are all made from a base of soybeans as well.

Soybeans provide protein, fiber, and healthy fats, as well as other valuable nutrients like calcium, potassium, iron, and selenium.

One thing that makes soybeans so special apart from other beans is that it is considered a complete protein. This means that they contain all nine essential acids that your body doesn't produce, so you have to get them through food. Most complete proteins are animal products—except for a few plant sources like quinoa and soybean-based foods, and most incomplete proteins are plant-based foods. It can be difficult for vegans or vegetarians to get enough complete proteins in their diet, which is why soybeans and products made from soybeans can be helpful for those on a plant-based diet.

A study published in Nutrients also shows that soy has been linked to reducing the risk of chronic diseases like coronary heart disease, breast cancer, and prostate cancer. Frontiers in Nutrition also notes a link between soy consumption and cardiovascular disease prevention.

Navy Beans

Navy beans are a type of white bean that you may want to add to your diet, especially if you need more fiber, protein, and B vitamins in your daily diet.

These beans get a lot of their health benefits from their high content of B vitamins, especially B1 (thiamine) or B9 (folate). A serving of navy beans will give you about 0.2 micrograms of thiamine, which is around 16% of your daily value. This vitamin is necessary for the growth and function of cells, as well as the functioning of energy metabolism. You'll also get about 32% of your daily value of folate in a serving of navy beans, which is a crucial vitamin for cognitive function and cognitive decline prevention, as well as cardiovascular disease prevention.

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The post The 7 Healthiest Beans You Can Eat, According to Science appeared first on Eat This Not That.

Have we sold you yet?  If not, we found some awesome health benefits of your new favorite breakfast along with some tips for how to make the best recipe and best practices for storage.

How overnight oats can support weight loss:

There are countless health benefits of overnight oats, especially when it comes to your weight loss goals.

• It can keep you fuller for longer. For starters, oats can help keep you full, and in turn, can help reduce mindless snacking and excess calorie intake between meals. According to a study published in the Annals of Nutrition and Metabolism, people who eat oatmeal for breakfast feel full for longer and consume fewer calories at lunch than when they consume cereals like cornflakes.
• It's high in fiber. Oats also contain fiber, and fiber intake has been linked to greater weight loss and better weight management.
• It supports gut health. Another aspect of weight loss, according to research, is having a healthy gut microbiome. And thankfully, oats are known for being linked to gut health as well. As mentioned, oats in general contain fiber, but uncooked oats are higher in a specific type of prebiotic fiber called resistant starch, which is known for improving gut health. Uncooked, rolled oats that you use in overnight oats contain 8.5 grams of resistant starch, whereas cooked oatmeal, on the other hand, only contains 0.3 grams of resistant starch.

How to make overnight oats:

Making overnight oatmeal is easy and can be broken down in a few, simple steps.

1. Pick your flavor combination. What are you in the mood for? (The possibilities are endless, which is why we've rounded up some recipe inspiration below!) You can throw in some seeds, add-ins like protein powder or Greek yogurt, flavorings, fruit, and other ingredients.
2. Mix your oats, mix-ins, and liquid in a jar. Fill a Mason jar or small plastic or glass container with a 2:1 ratio of rolled oats to a liquid, like nut milk or water. If ratios aren't for you, you can also pour enough milk or water to make sure the oats are entirely covered.
3. Stir it up and let it soak. Stir your mix, and throw it in the refrigerator to let it soak overnight (7-8 hours). If you're in a rush, your overnight oats will also be ready in 4-5 hours.
4. You can heat it if you'd like. If you like eating hot oatmeal, you can also eat your overnight oats warm by popping them in the microwave for a minute or so.
5. Store them for no more than four days. Stick to the standard USDA guidelines for storing leftovers. That means you should keep overnight oats for no more than four days in the refrigerator. While overnight oats will be safe to eat for four days, one thing to keep in mind is that the oats will progressively soften the longer you keep them. So as long as you're OK with eating soggy oats on day four, you should be good to go! You may also notice that the liquid separates from the oats. Be sure to stir the mix again before consuming. We recommend eating overnight oats in two days for optimal flavor and texture.

The best overnight oat recipes for weight loss:

Next, we've rounded up our favorite healthy overnight oatmeal recipes that can fit perfectly with your goals of weight loss or other health goals you've set yourself. Read on, then check out the 12 Best & Worst Oatmeal Brands, According to Dietitians.

Mango-Ginger Overnight Oats

Thanks to mango and pomegranate seeds, this recipe is bursting with flavor. It's a fun way to use fruit beyond strawberries and blueberries in your overnight oats.

Get our recipe for Mango-Ginger Overnight Oats. 

Cinnamon Roll Overnight Oats

With a whopping 15 grams of fiber, this recipe is sure to keep you satisfied. Plus, you know, it tastes like a cinnamon roll, so you'll love this sweet breakfast idea.

Get our recipe for Cinnamon Roll Overnight Oats. 

Peanut Butter Overnight Oats

This Mason jar breakfast is perfect for the peanut butter lovers out there. Plus, this is the easiest overnight oats recipe you can make, so it's a great way to try your hand at making a simple healthy breakfast.

Get our recipe for Peanut Butter Overnight Oats. 

RELATED: 45 Cozy Comfort Foods for Weight Loss

Keto Overnight Oats with Berries and Cream

If you're on the Keto diet, but you're still looking for your overnight oat fix, this recipe should be your go-to. The recipe uses hemp hearts, walnuts, and chia seeds as the base to keep it keto-friendly and also incredibly filling and delicious.

Get our recipe for Keto Overnight Oats with Berries and Cream. 

Peanut Butter Blueberry Overnight Oats

Satisfy a nostalgic craving for a PB&J while getting more fiber and protein with this overnight oat recipe. Made with peanut butter, blueberries, vanilla Greek yogurt, and chia seeds, these oats are creamy and full of nutrient-dense ingredients to start your day.

Get the recipe from Ambitious Kitchen.

Cherry Vanilla Dark Chocolate Overnight Oats

With oats, chia seeds, flax meal, dark chocolate, cherries, and non-fat Greek yogurt, these overnight oats are both a tasty and nutritious way to start your morning. You'll get 7 grams of fiber, 13 grams of protein, and only 278 calories per serving.

Get the recipe from Recipe Runner.

RELATED: 12 Unhealthiest Instant Oatmeals—Ranked by Sugar Content 

Butter-Roasted Cherry Swirl Overnight Oats

These cherry overnight oats are not what you'd first expect. Instead of regular fresh or frozen cherries, this recipe calls for a butter-roasted version of the fruit, making them softer and juicier than what you've had before. Made with coconut milk, hemp seeds, and chia seeds, you'll get a helpful dose of fiber, protein, and healthy fats.

Get the recipe from How Sweet Eats.

Strawberry Overnight Oats

Strawberries, Greek yogurt, almond milk, vanilla, and maple syrup come together for these creamy Strawberry Shortcake Overnight Oats. With these oats, you'll start your day with 6 grams of fiber and 9 grams of protein, with only 4 grams of fat and 11 grams of sugar.

Get the recipe from Eating Bird Food.

Banana Bread Overnight Oats

A warm slice of banana bread is quite a satisfying treat, but starting your day with this type of bread will most likely not give you enough fiber and protein to fill you up throughout the morning. For similar flavors as the banana bread you know and love but with a healthier twist, try these overnight oats from Eating Bird Food.

Get the recipe from Eating Bird Food.

Almond Butter Chocolate Overnight Oats

Almond butter provides fiber, protein, and healthy fats, making it a great ingredient for your overnight oats. Add in some dates, almond milk, chia seeds, flax meal, cacao powder, and chocolate chips to make these Almond Butter Chocolate Overnight Oats.

Get the recipe from My Whole Food Life.

RELATED: 17 Best Soup Recipes For Weight Loss

Pumpkin Pie Overnight Buckwheat and Oats

Who doesn't love pumpkin pie? And pumpkin pie for breakfast—even better! The buckwheat adds some incredible texture to this recipe, really upping the overnight oat game. You're going to want to put this recipe into your breakfast rotation.

Get the recipe from Nutrition in the Kitch.

Strawberry Cheesecake Overnight Oats

Sticking on the dessert-for-breakfast trend, this strawberry cheesecake overnight oats recipe is absolute perfection. You won't believe how low in calories this recipe is given the fact it tastes like you're diving into a slice of cheesecake. Topped with graham crackers and strawberry jam, there's truly nothing better.

Get the recipe from Fit Foodie Finds. 

Spiced Pear Overnight Oats

There's just something about adding fresh fruit to overnight oats. It brings a freshness and lightness that we all look for in breakfast food. Keeping with the simple and classic flavors of cinnamon and maple, pear provides that perfect addition. This recipe is just as delicious as it is easy.

Get the recipe from Inspiralized. 

Apple Pie Overnight Oats

Bet you never thought to cook the apples before popping them in your oats recipes to sit overnight. This recipe truly has it all and in just 15 minutes is ready to put in the fridge and can stay there for a few days. Did somebody say meal prep?

Get the recipe from Live Eat Learn. 

Espresso Overnight Oats

Coffee, step aside. With this breakfast, you can get your caffeine boost without even drinking your morning cup, and with a salted date caramel drizzle on top, you'll want to make this every day. Plus, did we mention it's less than 250 calories?

Get the recipe from Fit Foodie Finds. 

RELATED: Exactly How Much Oatmeal To Eat To Reap Its Amazing Benefits

Pumpkin Spice Latte Overnight Oats

Pumpkin Spice Latte's in oat form? This is a new trend you probably didn't see coming. And it's no longer just a flavor for fall. Enjoy these Pumpkin Spice Latte Overnight Oats at any time of the year.

Get the recipe from The Healthy Maven. 

Neapolitan Overnight Oats

The combination of chocolate, vanilla, and strawberry is a classic. There are simple and healthy ways to replicate the Neapolitan flavors that will make you feel like you're having ice cream for breakfast.

Get the recipe from Fit Foodie Finds. 

Dark Chocolate Strawberry Overnight Oats

You won't even miss your daily muffin when you start your morning with this fruit-and-chocolate-filled creation.

Get the recipe from Rachl Mansfield.

Strawberry Chia Overnight Oats

Almonds add a nice crunch to this sweet and satisfying breakfast. Plus, the nut contains filling protein and magnesium, a mineral that helps regulate blood sugar. The more stable your blood sugar levels are, the easier it is to keep cravings—which can sometimes lead to overeating and weight gain—at bay.

Get the recipe from Inspired Edibles.

Blueberry-Cashew Cream Overnight Oats

This overnight oats recipe calls for two nutritional superstars: flax and chia seeds. Both are good sources of filling fiber and selenium, a dietary mineral that may lower the risk of heart disease and cancer.

Get the recipe from Naturally Sassy.

RELATED: 6 Best Weight-Loss Breakfasts Under 400 Calories

Cocoa Nib and Pomegranate Overnight Oats

Pomegranate seeds are an oft-overlooked addition to morning oats. The sweet seeds pair nicely with the crunchy, bittersweet cocoa nibs in this easy-to-make breakfast.

Get the recipe from Oh My Veggies.

Gingerbread Chocolate Overnight Oats

Whoever said gingerbread should be reserved solely for Christmas? Not us! This recipe is easier to whip up than the holiday cookie (and it's low-calorie, too).

Get the recipe from Lauren Kelly Nutrition.

Flax and Blueberry Vanilla Overnight Oats

Loaded with disease-fighting antioxidants and stomach-filling fiber, blueberries are a great addition to your morning breakfast bowl of overnight oats.

Get the recipe from Pinch of Yum.

Peanut Butter & Jelly Overnight Oats

You won't even miss your go-to sugary cereal when you start your morning with this creative play on the classic PB&J. Using strawberries, peanut butter, oats, and chia seeds, these overnight oats will satisfy your cravings and fill you up until lunch.

Get the recipe from Slim Pickin's Kitchen.

Orchard Bircher Muesli

This warming breakfast is anything but boring or blah. The healthy and satisfying combination of rolled oats, chopped hazelnuts, apricots, and cherries will satisfy your taste buds and keep your belly from rumbling before lunchtime, too.

Get the recipe from Happy Hearted Kitchen.

RELATED: Can Eating Oatmeal Help You Lose Weight?

Pumpkin Persimmon Overnight Oats

Persimmon, pumpkin, ginger, nutmeg, and cloves. You do not often find all these ingredients together in a breakfast bowl, but we love the fruity play on classic fall and winter flavors!

Get the recipe from Keepin' It Kind.

Slow Cooker Peach Overnight Oats

The combination of peaches and protein-rich nuts will liven up your oatmeal bowl and keep hunger at bay all morning long.

Get the recipe from Yummy Healthy Easy.

Apple Cinnamon With Maple Cream Overnight Oats

Skip those nutrient-devoid Apple Cinnamon Cheerios, and fill up with a warm bowl of these similar-tasting oats instead. Unlike the majority of recipes on this list that sit in the fridge overnight, the flavors in this dish fuse in a slow cooker as you snooze. The aroma of apples, brown sugar, and vanilla is sure to make waking up a little more tolerable.

Get the recipe from How Sweet It Is.

Brownie Batter Overnight Oats

With just 15 grams of sugar per serving, this "brownie" may be one of the best bets for your breakfast bowl—especially if you're craving something that's both sweet and satiating. With 10 grams of fiber, it's sure to tide you over until lunch.

Get the recipe from Chelsea's Messy Apron.

Overnight Oats with Cherry Chia Seed Jam

Low-sugar, high-protein oatmeal? It's not only possible, but it's beyond delicious. You won't even miss the added sugar, thanks to the addition of fresh sweet cherries and creamy almond butter, a top source of healthy fat and protein.

Get the recipe from Nutrition in the Kitch.

RELATED: 20 Healthy Weight Loss Breakfast Recipes for Busy Mornings

Toasted Pistachio and Pineapple Muesli

It might look a bit scary, but don't let the fat count turn you away. This recipe is packed with healthy fats from nuts and flax seeds that will help you sail through the morning without hitting up the pastries in the break room.

Get the recipe from How Sweet Eats.

Pumpkin Overnight Oats with Chocolate Chips

Low in calories? Check. Light on sugar? Yup. Filled with flavor? You know it! This fall-inspired breakfast bowl is a near-perfect example of eating your cake and having it, too.

Get the recipe from Chelsea's Messy Apron.

Orange, Coconut, and Vanilla Overnight Oats

Most oatmeal recipes call for fruits like berries and bananas, which is why we were so excited to come across a blogger who uses oranges to flavor her breakfast. Give this unique dish a try—your taste buds will thank you.

Get the recipe from My Fussy Eater.

Mocha Banana Chia Overnight Oats

Taking the time to layer your oats with sliced bananas ensures that every last spoonful of this parfait will be perfectly balanced, and with flavors like these, you're going to want them in every bite. Whip up this recipe with slightly green bananas. They're rich in resistant starch, which boosts satiety and resists digestion. The result: the body has to work harder to digest the food, which promotes fat oxidation and reduces abdominal fat.

Get the recipe from Healthy Happy Life.

Figs and Honey Overnight Oats

This recipe calls for plenty of fiber-rich figs to ensure you stay full all the way through to lunchtime. And because the fruit is also a potent source of potassium, your breakfast can also help you ward off water retention and bloat.

Get the recipe from Skinny Taste.

RELATED: 23 Easy Weight-Loss Meal Prep Recipes

Peach Overnight Oats with a Streusel Topping

Not only will this streusel-inspired dish make your taste buds sing, but it will also help you lose weight. New studies suggest that stone fruit like peaches may help ward off metabolic syndrome — a name for a group of risk factors, of which belly fat is a predominant determinant, that increases the risk for obesity-related diseases including diabetes.

Get the recipe from Chelsea's Messy Apron.

Vegan Overnight Oats

Oats, almond milk, vanilla extract, and healthy mix-ins like fruit and coconut flakes join to create this high-fiber, vegan-friendly breakfast.

Get the recipe from Oh She Glows.

Cocoa Banana Overnight Oats

The banana and yogurt in this recipe lend a creamy texture and a slightly sweet taste that's hard not to love. Word of warning, though: When choosing a yogurt to mix in, make sure you're picking the right kind of yogurt for weight loss—the wrong one can throw your slim-down efforts off track.

Get the recipe from My Fussy Eater.

Coconut Cardamom Overnight Oats

Send the mid-morning munchies packing with these fiber-filled and low-calorie portable parfaits. The blueberries in the homemade jam lend a hefty dose of antioxidants, while the cardamom boosts circulation, giving your skin a beautiful glow.

Get the recipe from Oh She Glows.

Maple Bacon Overnight Oats

While bacon for breakfast is nothing new, bacon mixed with oatmeal is something we've never seen before. The walnuts provide a satisfying crunch and healthy polyunsaturated fat, while the maple syrup provides a sweet balance to the savory breakfast meat.

Get the recipe from The Two Bite Club.

RELATED: 15 High-Protein Breakfast Recipes for Weight Loss

Bananas Foster Overnight Oats

Coconut oil, bananas, cholesterol-lowering flax, oats, and a host of delicious spices join to create this Instagram-worthy Mason jar meal. We can't think of a tastier—or more filling—way to celebrate the first meal of the day.

Get the recipe from Laura Fuentes.

Skinny Funfetti Cake Batter Overnight Oats

If cupcakes are your dietary downfall, this recipe is sure to please. Made with oats, skim milk, butter extract, and colorful sprinkles, these creamy low-calorie oats could pass as a decadent dessert.

Get the recipe from Amy's Healthy Baking.

Kiwi Coconut Cashew Overnight Oatmeal

We love this unique overnight oat recipe featuring sliced kiwi, toasted coconut flakes, and toasted cashews for a tropical-inspired experience first thing in the morning.

Get the recipe from Jeanette's Healthy Living.

Coconut Latte Overnight Oats

Spiked with a quarter-cup of brewed coffee, this is one morning meal that will rev your engine. Freshly brewed java provides plenty of flavor for a negligible calorie cost, so you can go easy on the sweetener without sacrificing flavor. And did we mention it's only 215 calories?

Get the recipe from Fit Foodie Finds.

5 Ingredient Overnight Vanilla Oats

Heat things up with these vanilla oats that can help you with your calcium needs, which research suggests is metabolically significant. This is because calcium can increase thermogenesis, or core body temp, boosting metabolic activity.

Get the recipe from Sweet Phi.

RELATED: 15 High-Fiber Breakfasts That Keep You Full

Double Chocolate Cashew Overnight Oats

This recipe calls for rich chocolate cashew milk. As the oats sit in it overnight, they transform from a somewhat flavorless carbohydrate into a chocolatey sensation worth waking up for. Mixed with mini chocolate chips and chopped cashews, this is one sweet and crunchy concoction you don't want to miss!

Get the recipe from A Kitchen Addiction.

Overnight Chocolate Chia Oat Pudding

Cacao powder, berries, coconut, and banana join together to create a dish that only tastes indulgent. The cocoa powder and coconut milk add a creamy texture and delicious flavors without using added sugars.

Get the recipe from To Her Core.

Almond Joy Overnight Oats

Unlike an actual Almond Joy candy bar, these oats carry a more reasonable amount of sugar and provide an impressive amount of fiber and protein—two nutrients everyone trying to lose weight should aim to consume at every meal.

Get the recipe from Rabbit Food for My Bunny Teeth.

Maple French Toast Overnight Oats

French toast is traditionally a calorically dense meal, but this version tosses a wholesome breakfast food into the mix to deliver the same comfort food feel without the guilt.

Get the recipe from Fit Foodie Finds.

Salted Turtle Overnight Oats

A flavor profile no longer reserved for cookies and cupcakes, these salted-turtle-flavored oats taste as delicious as they sound. There's not much to hate about a combination of sweet and salty flavors topped with crunchy pecans, and even the nutritional stats are on point. Hands down, this dish is a winner.

Get the recipe from Organize Yourself Skinny.

Matcha Overnight Oats with Summer Berries

Matcha powder is a great addition to your morning breakfast bowl. The powdered tea is loaded with EGCG, a compound that simultaneously boosts lipolysis (the breakdown of fat) and blocks adipogenesis (the formation of fat cells).

Get the recipe from Oh My Veggies.

Blackberry Mojito Overnight Oatmeal

At just 250 calories, this rum-spiked dish is one fiesta-inspired meal we can get behind.

Get the recipe from Cravings of a Lunatic.

This story has been updated since its original publish date to include additional entries and remove outdated information

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The post 50+ Overnight Oat Recipes for Weight Loss appeared first on Eat This Not That.

But even though we love chicken's health benefits, cooking chicken breast can sometimes feel like a game of culinary roulette. Whether you're grilling, baking, or sautéing, there always seems like the potential for it to turn into a dry, flavorless disappointment. Fear not, though, because there is a way to cook chicken breast while keeping all its moisture—and it's with the air fryer.

Think of the air fryer as your time-saving, flavor-enhancing superhero. It's quick, affordable, and best of all, it can churn out perfectly crispy, juicy chicken breast without drowning it in oil. When you air fry something—such as chicken wings, pizza, or cookies—the fryer blows hot air, which swirls around the food, ensuring that everything comes out delightfully crispy on the outside while locking in all those precious juices on the inside.

So even though you may be used to oven-baking your chicken breast, it's time to shake things up and give the air fryer a whirl. But don't just take our word for it—Chef Chris Nirschel of New York Catering Services is here to share his mouthwatering air-fried chicken technique.

Ready to revolutionize your chicken game? Dive into Chef Chris's tips below, and then check out 11 Air Fryer Recipes for Weight Loss.

Ingredients

Chef Nirschel considers having a good marinade the most important part of your process of cooking up moist chicken breast. His secret? Greek yogurt and lemon!

"Before cooking, give your chicken a dip in this delicious mixture of Greek yogurt and freshly squeezed lemon juice," says Nirschel. "This combo infuses the chicken with flavor and locks in moisture, keeping it moist throughout the cooking process."

If you want to try Nirschel's marinade, gather the following ingredients:

• 2 boneless, skinless chicken breasts
• 1 cup of Greek yogurt
• Juice of 1 lemon
• Salt and pepper to taste
• A dash of olive oil spray (optional)

RELATED: The Best Way to Cook Salmon Perfectly in an Air Fryer

Marinate your chicken for 4 hours to overnight.

Next, it's time to infuse your chicken with flavor. For the best results, Nirschel says to do this four hours before you cook, or even let them marinate overnight if possible.

Once you have your ingredients mentioned above, "take the chicken breasts and toss them into a bowl or a resealable bag," says Chef Nirschel. "In another bowl, whip up your Greek yogurt with a good squeeze of lemon juice. It's like a citrusy marinade that'll give your chicken a kick! Then, sprinkle some salt and pepper over the chicken, and slather on that tangy yogurt mix."

RELATED: The Best Way to Cook a Baked Potato in an Air Fryer

Preheat your air fryer and prep the chicken.

Once you've let your chicken marinade for the desired amount of time, you're almost ready to start air frying. But first, you'll need to preheat the air fryer to about 375 degrees Fahrenheit, since you'll "want it nice and hot before you add in your chicken," says Chef Nirschel.

Then, he says to "take your chicken out of the marinade container and give them a good shake to remove any excess yogurt. For extra crispness in your process, give the chicken a light mist of olive oil spray. It's like giving them a golden tan before they hit the heat."

RELATED: The Best Way to Cook Pork Chops in an Air Fryer

Air-fry your chicken breast for 10-15 minutes.

Now it's finally time to start cooking! "Lay your chicken breasts in the air fryer basket, making sure they've got some room to breathe," says Nirschel.

Then, you'll want to "Slide the basket into the air fryer and let them cook at 375 degrees Fahrenheit for about 10-15 minutes," he says. "Flip halfway through to ensure even cooking."

He notes, "Once they're golden brown and cooked through, use your meat thermometer and make sure they've hit 165 degrees internally."

Let it rest and enjoy.

And last but of course not least, the step of enjoying your air-fried creation.

"Take the chicken breast out of the air fryer and let them rest for a few minutes," says Nirschel. "This keeps the chicken breasts juicy."

For a balanced meal, serve with a grain of choice like quinoa, rice, or whole grain pasta, and some of your favorite vegetables prepared however you prefer! Voila—the perfect air fryer chicken breast.

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The post The Best Way to Cook Chicken Breasts in an Air Fryer Without Drying Them Out appeared first on Eat This Not That.

While all foods support your health in their own way, certain superfoods are uniquely poised to provide the greatest health punch. Brimming with vitamins, minerals, antioxidants, and other health-supporting nutrients, these superfoods are backed by significant scientific agreement to improve the nutritional quality of your diet while reducing the risk for specific chronic conditions.

By incorporating these nutrient-dense foods into your daily meals and snacks, you can fill your plate and fuel your body with the building blocks it needs to thrive. From the heart-healthy omega-3 fatty acids found in salmon to gut-healing probiotics in yogurt, these 25 superfoods promise to be your allies in the journey to a healthier, happier you in 2024.

Blueberries

Blueberries have held "superfood" status for years since they have among the highest antioxidant levels of any food. There are more than 1,600 studies evaluating the myriad health benefits of these blue-hued berries. Blueberries are rich in anthocyanins, a unique family of phytonutrients that give blueberries their color. Anthocyanins can help lower blood pressure, reduce the risk of heart disease and type 2 diabetes, help regulate blood sugar, maintain eye health, and offer neuroprotection as you age, according to research published in Advances in Nutrition.

RELATED: 7 Science-Backed Benefits of Blueberries

Herbs and Spices

A pinch of an aromatic herb or a dash of a pungent spice are tasty ways to add superfoods to your meals and snacks. Herbs and spices date back to 5,000 B.C., and they have been used for medicinal purposes since ancient times. Some of the known benefits of herbs and spices include antioxidant, antimicrobial, anti-inflammatory, and protection against cardiovascular disease, cognitive declines, and type 2 diabetes, according to research published in Genes & Nutrition.

Lentils

Low in calories and fat but high in protein, fiber, and potassium, lentils have been shown to help reduce blood sugar and cut the risk of developing diabetes. One study found that lentils benefit the blood sugar response not only during the meal in which they're eaten but also at the subsequent meal enjoyed four hours later. They can also help your ticker. Research indicates that lentils can help reduce LDL (bad) cholesterol, the risk of heart attacks, and inflammation in the arteries. If that's not enough to make you heart lentils, check out this stat: A national survey found that people who ate lentils four times or more per week had a 22 percent lower risk of coronary heart disease compared to those who consumed them less than once a week.

RELATED: Can Eating Beans Help You Lose Weight?

Dark Chocolate

Dark chocolate with 70% or more cacao solids is one of the tastiest and healthiest foods you can enjoy for your health. Cacao is rich in polyphenol flavanols that help boost blood flow and reduce blood clots and blood pressure, which may lower your risk of having a heart attack or stroke. The phenolic compounds also contain anti-cancer properties and reduce the risk for metabolic disorders, according to a review study reported in Food and Chemical Toxicology. Since dark chocolate varies greatly in its flavanols, look for dark chocolate with the highest percentage of cacao. Unsweetened cocoa powder is another way to get the beneficial flavanols in your diet.

RELATED: 20 Chocolate Brands That Use the Highest Quality Ingredients

Strawberries

Strawberries are antioxidant-rich and provide fiber, potassium, folate, and flavonoids that are known to help protect against chronic diseases. Plus, these little red gems pack in more vitamin C than an orange — about 160 percent of your daily requirement. And one serving of fresh strawberries (8 berries or 1 cup) contains just 50 calories. Strawberries are a proven heart-healthy food since they've been shown to lower the risk of heart attack and stroke, thanks to their ability to lower LDL cholesterol, inflammation, and blood pressure. One study with middle-aged women reported that those who ate at least three servings per week of anthocyanin-rich strawberries (as well as blueberries) reduced their risk of a heart attack by more than 30 percent.

Eggs

Eggs are not only the gold standard by which we compare all high-quality proteins, eggs are nutrient-packed and may help protect against some chronic diseases. An egg has more than 10 essential nutrients, including iron, vitamin D, iron, zinc, and lutein, and provides 6 grams of the highest-quality protein. Few foods naturally contain vitamin D, the sunshine vitamin, which has been shown to help protect against a wide range of conditions including certain cancers, diabetes, and autoimmune diseases. Eating eggs for breakfast may also help you feel fuller for longer and temper blood sugar and cravings to help you eat fewer calories. A report published in the journal Nutrients found that eggs increased muscle protein synthesis and lowered fat mass, which could support optimal body composition.

Greek Yogurt

Looking for something that packs in the nutrients you need and helps you peel off pounds? Go Greek! Greek yogurt has the same bone-building calcium—nearly a third of your daily quota—but offers about twice the protein of traditional yogurt and it contains far less sugar. What's more, studies show that yogurt may help promote weight loss and maintenance due to its protein, probiotics, and essential nutrients. One study, published in the International Journal of Obesity, reported that those who ate more than three servings of yogurt a week were less likely to gain weight and had smaller waistlines, compared to those who ate less than a serving of yogurt per week.

Beans

Beans are among the best sources of fiber and slow-to-digest protein. A study in the Journal of Human Nutrition and Dietetics, found that overweight people who ate a bean-rich diet lost nearly 10 pounds in 16 weeks while also improving their blood cholesterol levels. Beans may also help protect against breast cancer. One population-based article published in Cancer Medicine reported that pre-menopausal and postmenopausal women who had the highest intake of beans and fiber from beans experienced a 25-36% reduction in risk for breast cancer compared to those who had the lowest bean consumption. In this study, no associations were found for fiber from grains or fiber from vegetables and fruits combined, or for intake of total produce intake.

Extra Virgin Olive Oil

As the primary fat in the traditional Mediterranean Diet, olive oil is rich in a healthy monounsaturated fat that contains many other bioactive compounds. Using olive oil as your primary source of fat when cooking and in dressings can help lower your overall saturated fat intake to help improve biomarkers for health. Research shows that extra virgin olive oil is rich in polyphenols. Studies researching polyphenols show that they help protect against cardiovascular and neurodegenerative diseases as well as cancer. The biological activity of polyphenols is strongly related to their antioxidant properties, according to a review article published in the International Journal of Molecular Sciences.

Red Raspberries

Red raspberries are one of the highest-fiber foods you can enjoy. One cup of the delicious berries packs in 8 grams of fiber. They are also an excellent source of vitamin C, manganese, vitamin K, and they provide vitamin E, magnesium, potassium, and several other nutrients. A review article published in Advances in Nutrition reported that red raspberries can help protect against cardiovascular disease, diabetes, obesity, and Alzheimer's disease.

Salmon (or other Fatty Fish)

Salmon is one of the best natural sources of omega-3 fats (EPA and DHA), which have been shown to reduce the risk of heart disease, reduce inflammation, improve blood vessel function, and lower the risk of cardiovascular diseases. Additionally, the high-quality protein content in salmon promotes muscle and tissue repair, contributing to overall strength and vitality. Rich in vitamins such as B12 and D, as well as minerals like selenium, salmon supports immune function and bone health. According to research published in Food Chemistry, fish has anti-inflammatory, wound healing, neuroprotection, cardioprotection, and liver health.

RELATED: 11 Amazing Benefits of Eating More Fish

Arugula

Arugula is a traditional medicinal plant and popular leafy green today. It is mainly consumed raw in Western cuisine and is known to contain various bioactive secondary metabolites. Arugula is known to be rich in erucin, a sulforaphane-like compound that appears to have anti-cancer properties. Research published in PLoS One reported that in laboratory model studies, erucin inhibited the growth of breast cancer cells.

Tomatoes

Tomatoes are often considered nutritional all-stars because they're rich in essential nutrients like vitamin C and folate and they provide rare-to-find lycopene, a carotenoid that acts as an antioxidant and is responsible for the fruit's ruby-red color. There are more than 1,600 published studies about the health benefits of tomatoes. Several studies have suggested that the lycopene in tomatoes may possess anti-cancer properties and other studies show that tomatoes can help reduce the risk of cardiovascular diseases and disorders and help protect the skin against premature aging from sun damage.

Pistachios

Pistachios are considered one of the healthiest nuts to enjoy. A one-ounce serving—about 49 nuts—delivers a variety of vitamins, minerals, and beneficial nutrients. In fact, the FDA has approved a health claim that says that eating 1.5 ounces per day of most nuts, such as pistachios, as part of a diet low in saturated fat and cholesterol may reduce the risk for heart disease. Pistachios are a good source of both protein and fiber which work together to help keep you feeling fuller longer.

Oranges (and other citrus)

Packed with essential vitamins and minerals, particularly vitamin C, oranges can help maintain a healthy immune system and reduce systemic inflammation that can trigger chronic conditions. A study reported in Frontiers in Immunology reported that citrus is a good source of vitamin C and folate, which both have roles in sustaining the integrity of immunological barriers and in supporting the function of many types of immune cells. Oranges can also help to lower blood pressure and harmful LDL-cholesterol levels.

Tea

As the second most popular beverage after water, tea is among the most researched, with more than 17,000 published research articles about the health and nutritional benefits of tea. Black, green, and oolong tea all come from the same Camellia sinensis plant and all are rich in flavonoids and other bioactive compounds that help reduce the risk for heart disease, certain types of cancer, liver disease, and UV-induced skin aging. In general, research shows that drinking tea may help you live a longer, healthier life. For example, one study reported in Molecular Nutrition & Food Research that looked at more than 40 published studies, the authors concluded that drinking 2-3 cups of tea daily reduced risk of heart disease, stroke, type 2 diabetes, and premature death.

RELATED: I Drank Green Tea Instead of Coffee for 30 Days & Experienced 4 Life-Changing Benefits

Brussels Sprouts

As a cousin to cauliflower (often called mini cauliflower) and broccoli, Brussels sprouts boast impressive nutritionals. They are rich in vitamins C and K, fiber, folate, iron, and potassium and provide beneficial antioxidants. Brussels sprouts contain sulfur-containing compounds that may help protect against several types of cancer, according to research published in Frontiers in Nutrition. What's more, they are considered heart-healthy, and they provide carotenoids that are important to maintain healthy eyes as you age.

Cauliflower

One of the most popular of all of the so-called Brassica family of veggies, cauliflower provides many bioactive compounds and essential nutrients for your health and longevity, according to research. Raw, roasted, "riced," or mashed, this pungent cruciferous veggie is a versatile staple for anyone looking to level up their diet and reduce the risk for chronic diseases. A serving of cauliflower provides 100% of the vitamin C you need in a day and it's a good source of folic acid, magnesium, and fiber. And, thanks to the sulforaphane and other bioactive compounds that cruciferous veggies provide, they have been shown to have anti-cancer and heart-health benefits.

Kale

Called the Queen of Greens, kale is a cruciferous veggie that has many of the well-known benefits of these unique veggies. A serving (3 cups fresh) of the Queen of Greens provides 20 calories but it packs a ton of health-promoting nutrients in each serving. Kale is a good source of vitamins A and C, potassium, vitamin K, calcium, folate, fiber, carotenoids, and magnesium. A study reported in the journal Food Science & Technology reported that kale helps protect against coronary artery disease, anti-inflammatory, anti-cancer, and anti-microbial properties. The leafy green is also packed with beneficial antioxidants that may help protect against chronic diseases associated with aging.

Oats

Oats are a 100% whole grain food that are naturally nutrient-rich. They provide a rare type of fiber, beta-glucan, that helps enhance satiety, lower blood sugar, and reduce harmful LDL-cholesterol levels. According to a review study reported in the journal Foods, oats also provide substantial levels of other bioactive compounds including phenolic acids, sterols, and avenanthramides. Oats are also rich in many trace minerals like manganese, copper, iron, and zinc. What's more, a half-cup serving of oats delivers 5 grams of protein and 4 grams of fiber, which is more than most other grain-based foods. In 1997, the FDA awarded oats the first "food-specific" health claim that says soluble fiber from foods such as oats, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease.

Peanuts and Peanut Butter

Peanuts are a nutrient-rich option providing 19 essential nutrients including protein, fiber, unsaturated fat, magnesium, vitamin B6, vitamin E, and iron. One study published in the Journal of Nutrition reported that individuals who ate the most nuts and peanuts in their diets experienced a 35% reduction in cardiovascular disease, compared to those who ate the least amount of nuts and peanuts. Other studies show that peanuts can help stabilize blood sugar and may help protect against type 2 diabetes.

RELATED: 17 Healthiest Peanut Butters To Buy, Say Dietitians

Seeds (Flaxseeds, Pumpkin Seeds, Chia Seeds, Hemp Seeds, etc)

Seeds are superfoods due to the many beneficial nutrients they provide. Seeds are a good source of fiber, magnesium, manganese, potassium, vitamin E, unsaturated fats, and copper. They all provide plant-based protein, and flax and chia seeds contain alpha-linolenic acid, a plant-based omega-3 fatty acid. Seeds, such as chia seeds, contain a variety of antioxidant polyphenols that have heart health, anti-inflammatory, anti-diabetic, anti-obesity, and anti-cancer properties, according to research.

Walnuts

An ounce of walnuts (14 halves) is brimming with nutrients that are essential for optimal health. In addition to essential alpha-linolenic acid (a plant-based omega-3 fat), a serving provides a 1-2 punch of protein and fiber to help increase feelings of fullness. One study reported in the Journal of Nutrition reported that walnuts helped reduce harmful LDL-cholesterol levels and lowered blood pressure. Walnuts are one of the best plant food sources of omega-3s, a one-ounce serving of walnuts provides 2.5 grams of ALA.

A growing body of scientific evidence indicates that these omega-3s provide benefits to the brain and heart while tempering inflammation throughout the body. Another study suggests that walnuts may decrease the risk or progression of other brain disorders such as Parkinson's disease, stroke, and depression, as well as cardiovascular disease and type 2 diabetes.

Beets

Beets provide potassium, folate, fiber, antioxidants, nitrate, betalains, and betacyanins, compounds that give beets their deep red color. Beets also contain nitrates that help relax and dilate your blood vessels, to lower your blood pressure. Preliminary research shows that beets help increase athletic performance through cardiovascular improvements. According to research published in the journal Nutrients, beetroot reduces oxidative stress and inflammation. The betalain pigments in beets provide antioxidant, anti-inflammatory, and anti-cancer properties.

Broccoli

Broccoli is a popular cruciferous veggie known for its impressive health benefits. Broccoli is rich in fiber, vitamins A, C, and K, beta-carotene, calcium, potassium, and iron and it's packed with antioxidants. Like other cruciferous vegetables, broccoli provides glucosinolates, sulforaphane, and indole-3-carbinol, all of which have been shown to have significant health-promoting effects. Broccoli provides heart-health benefits, supports eye health, boosts the immune system, promotes wound healing, and has anti-cancer properties, according to a study published in the Antibiotics.

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According to Pharmacognosy Review, an aphrodisiac is any substance—this can be a food or drug—that increases your sexual desire. To be even more specific, the same review states that aphrodisiacs can play any of the three main roles, or multiple roles at once: increasing libido, enhancing pleasure, and/or improving potency.

Some of the foods that count as aphrodisiacs may surprise you. For example, chocolate—which people have associated with romance for quite some time—doesn't make the list. That's because there is hardly any research on its actual aphrodisiac effects, and a study that tested chocolate and women's libidos found that once all of the data factors were adjusted, there was no difference in libido among chocolate eaters and non-chocolate eaters. On the other hand, avocados do make the list, which we suspect most of you wouldn't associate with romance in the slightest.

Which other aphrodisiac foods made the cut? Read on to see which of these foods you may want to add to your Valentine's Day meal, and for ideas on some last-minute gifts, check out these 11 Adorable Valentine's Day Treats at Costco.

Oysters

There is nothing sexy about slurping down oysters, and yet, they're arguably one of the most well-known aphrodisiacs. According to Lisa Young, PhD, RDN, author of Finally Full, Finally Slim and member of our Medical Expert Board, they get their libido-boosting name because "they are rich in the mineral zinc, which may play a role in regulating testosterone production."

"Oysters are high in omega-3s, which may increase blood flow and aid in erectile and testicular function," Young explains.

Another connection between oysters and the bedroom is that zinc has been found to improve levels of dopamine in the body. Dopamine is the neurotransmitter that is connected to your senses of pleasure, and studies have found that there is a connection between dopamine and sex by way of improving erectile dysfunction.

RELATED: 25 Restaurant Chains With the Best Valentine's Day Deals

Saffron

If you haven't cooked with saffron yet—a spice used in many Indian and Moroccan dishes—you're missing out for two key reasons. For one, it's full of flavor. Not only does it add a ton of flavor to your food, but saffron has also been found to contain aphrodisiac qualities.

In one study from Phytomedicine, a group of men who had erectile dysfunction (ED) were given a 200-milligram saffron tablet every morning for 10 days. After the 10 days were up, it was discovered that the saffron tablets had a positive effect on ED cases. More specifically, it increased the number of erections and how long each one lasted.

Another study, published in Human Psychopharmacology, found that 30 milligrams of saffron a day was associated with increased arousal in women, as well as higher levels of natural lubrication.

Avocados

According to Young, you may want to make some extra guacamole or throw a few pieces of frozen avocado into your next smoothie.

"This fruit contains healthy unsaturated fats, and including healthy fats in the diet is important for hormone health," says Young. "Avocados also contain the B-vitamin folate, which makes histamine, a compound that is released during orgasms or when one gets aroused."

RELATED: The 11 Most Romantic Restaurant Chains for Valentine's Day

Pistachios

A small research study published in the International Journal of Impotence Research found that pistachio nuts may have aphrodisiac-like qualities. However, the sample size consisted only of 17 male participants, so more research is certainly needed on this topic.

The men who participated had all reported having erectile dysfunction for at least 12 months. They each ate 100 grams of pistachios every day for three weeks, and at the end of the study, their erectile function had improved. Not only that, but LDL cholesterol (the "bad" kind) was lowered, while HDL cholesterol (the "good" kind) had increased.

Maca

Maca is technically a cruciferous vegetable—think: the same family as kale or broccoli—but its most common edible form is a powder that can be sprinkled into dishes or smoothies. To some, this powder is known as the "Viagra of superfoods," and research shows that this may be true.

In a small study published in the First International Journal of Andrology, a group of males with erectile dysfunction were given maca supplements or a placebo for 12 weeks. At the end of the 12 weeks, the men who were given maca reported an increase in their sex drive and overall sexual well-being.

Another study looked at post-menopausal women who were experiencing low libido due to taking antidepressants—also known as SSRI-induced sexual dysfunction. At the end of the study, a positive association was found between consuming maca and increased libido.

RELATED: 20 Chocolate Brands That Use the Highest Quality Ingredients

Red Ginseng

A common root plant that grows in many Asian countries, red ginseng is known as a helpful aphrodisiac food. You can buy this root in whole pieces, as a capsule, an extract, or in powder form. Certain teas may also include red ginseng as a major ingredient. Research has found that this plant has a variety of possible health benefits, ranging from cardiovascular protection, enhanced immunity, antioxidant properties, and yes, even the ability to boost libido.

One study published in the Journal of Sexual Medicine gave menopausal women either three red ginseng capsules a day or a placebo, and the results showed that the ginseng increased sexual arousal in participants. Red ginseng has also been shown in other studies to improve erectile dysfunction and slow down premature ejaculation.

Berries

According to Young, berries are another food you may want to consider adding to your aphrodisiac plate—especially blackberries.

"They are healthy overall and may also help men keep erections, because foods rich in flavonoids (blackberries are particularly full of them) have been linked to a lower risk of erectile dysfunction," says Young.

Research from Pharmacognosy Review also found that flavonoids may have the ability to improve the quality of sperm in males.

So, whether or not you plan on having a romantic Valentine's evening, or are just looking for an extra boost in the bedroom, these foods may be able to help. However, if you're experiencing recurring troubles related to libido, talk with your doctor or another medical expert to talk about the next best steps.

This story has been updated to include new content, links, sources, and copy edits.

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The post 7 Aphrodisiac Foods To Boost Your Libido & Get in the Mood appeared first on Eat This Not That.

Traditionally, charcuterie boards are a beautiful display mix of meats, cheeses, fruits, and crackers served on a rustic wooden board. But why stick to tradition when you can get creative? Nowadays, these boards are taking on a whole new level of charm, featuring foods that are beyond the norm. Think candies, chocolates, and cookies—perfect for adding a touch of sweetness to your Valentine's spread.

Whether you're planning a cozy night in with your significant other or hosting a Galentine's Day gathering with friends, these 12 stunning Valentine's Charcuterie board ideas are sure to impress. Check out our list, then be sure to check out 7 Aphrodisiac Foods To Boost Your Libido & Get in the Mood.

Cheese Please Board with Brie

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A Valentine's Day Charcuterie Board doesn't have to be full of pink and red ingredients. Instead, it can be a simple meat, cheese, and fruit board with a few subtle hints of love. For instance, this board has a wedge of brie cheese with a heart-shaped cutout and berry jam in the middle, as well as a few pink yogurt pretzels and salami roses.

RELATED: 25 Restaurant Chains With the Best Valentine's Day Deals

Devour Dinner Dessert Board

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You can't talk about party boards for Valentine's Day without mentioning a dessert board! This board by Devour Dinner features some Valentine's Day favorites like Ghirardelli Strawberry Bark, Valentine's Hershey Kisses, M&M's Cupid Blend, Hershey's Hearts, chocolate-covered pretzels, strawberries, raspberries, and of course—some Brach's Conversation Hearts.

Fry Party of Five Dessert Board

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This dessert board couldn't get any cuter. Not only does it use classic V-day candies like Conversation Hearts and M&M's Cupid Blend, but it also gets creative with festive pieces like mini powdered donuts, mini cupcakes, pink-frosted wafers, and a few sticks of pink rock candy.

RELATED: 15 Valentine's Day Candies—Ranked by Sugar Content

Pallet to Palate Flower + Cheese Board

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This board from Pallet to Palate is proof that you can utilize non-edible pieces to make a charcuterie board as cute and festive as possible. They include the usual food suspects like cheese, bread, berries, and nuts, but they make everything pop by decking this board out in pink, red, and green flowers—perfect for impressing your friends for Galentine's Day too!

Red and Pink Valentine Board

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Sometimes the perfect Valentine's Day charcuterie board is one that leans heavily on the pink and red theme of the holiday. Using raspberries, salami, pepperoni, cherries, strawberries, heart-shaped macarons, and some fun red pistachios, this board achieves the festive lovey-dovey vibe everyone wants for their Valentine's celebrations.

RELATED: 10 Adorable Valentine's Day Fast-Food Items

Heart Shaped Valentine Charcuterie Board

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If you want your guests to feel the love this Valentine's Day, you can use a heart-shaped dish and turn any charcuterie board into a festive one. This heart board features toppings like pink macarons, salami roses, cheese, berries, grapes, chocolate-covered strawberries, chocolate hearts, and dark chocolate wafers—all of which will put anyone in the holiday mood.

Valentine Candy Charcuterie Board

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As you've probably been able to guess by now, your "charcuterie board" doesn't have to be the classic combination of meat and cheese, especially on a holiday like Valentine's Day that is so sweets-centered. Instead, why not make an entire board full of sweets that your loved ones can munch on throughout the night? This board features candy hearts, Hershey's Valentine's Day Kisses, Hershey's Hearts, Pepperidge Farm Verona Strawberry Cookies, and Little Debbie Be My Valentine snacks.

RELATED: 20 Chocolate Brands That Use the Highest Quality Ingredients

Classic Be Mine Valentine's Cheeseboard

Sometimes all you need are a few ingredients to make a charcuterie board that will keep your loved ones happy, and this tasty cheeseboard from Vermont Creamery is the perfect example. Featuring their Bonne Bouche cheese, St. Albans, and Classic Goat Cheese log, plus truffles, strawberries, and hazelnuts, this Valentine's or Galentine's Day charcuterie board is sure to dazzle. To add more festive red to their board, they took the goat cheese log and rolled it in dehydrated raspberries, something you can do with any type of cheese log you prefer!

Berry and the Boards Valenine Charcuterie

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We love that this board steps away from the bright pink and reds you'd expect from Valentine's decor and instead focuses on some deep blue, red, and purple hues for a more sophisticated feel. Taking the board up a few notches, Berry and the Boards included edible gold foil on their wedge of brie!

RELATED: 11 Most Adorable Valentine's Day Treats at Costco

Valentine's Cheese Board for Two

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One of the many benefits of a charcuterie spread is that it's an easy way to impress and feed a crowd, but a charcuterie board doesn't always have to be that big. If you're celebrating Valentine's Day with that special someone, this "cheese board for two" is the perfect treat. Brie, Havarti, dark chocolate, fresh berries, and a Capocollo rose make this board the perfect addition to a cozy, romantic night in.

Vermont Creamery Board with Whipped Roasted Beet + Goat Cheese

We can't get enough of this Whipped Beet & Goat Cheese Dip from Vermont Creamery, which comes out as the perfect shade of pink for any of your Valentine's Day charcuterie creations. Add some purple and pink foods to your board like purple cauliflower, chopped beets, strawberries, cherries, grapes, and your favorite V-day candies.

RELATED: The 11 Most Romantic Restaurant Chains for Valentine's Day

Sweet and Savory Valentine's Charcuterie Board

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The beauty of a charcuterie board is that you can mix savory foods like meat and cheese with sweet treats like candies, cookies, and fruit. This sweet and savory Valentine's board features all of this and more, making it the perfect board for a party full of guests with different palates.

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But why is it so important to have extra protein in your smoothies? Getting enough protein during your meals can help reduce hunger and make you feel more satiated, can improve lean muscle mass, and can help with weight loss or weight management. Recommendations for how much protein someone should have varies from person to person, but Harvard Health says we should be eating 0.36 grams of protein per pound of body weight at minimum to avoid a deficiency, but that number increases if you're at all active. If you're struggling to get enough with your regular meals, enjoying a high-protein smoothie can help you reach your goals.

To learn more about some of the best protein-rich ingredients to include in your smoothies, we talked with dietitian Mary Sabat MS, RDN, LD. "These ingredients provide a variety of nutritional benefits and enhance the taste and texture of your smoothies, making them both delicious and protein-packed," she says.

Read on to learn more, and for more helpful tips, check out these 20 Best-Ever Weight Loss Smoothies.

Greek Yogurt

Protein per 1/2 cup: 11.3 grams

"Greek yogurt is rich in protein, offering creaminess and a tangy flavor to your smoothie while being a good protein to promote muscle growth and good digestion," says Sabat.

Along with being rich in protein, this yogurt has other benefits like being rich in calcium and probiotics and being naturally lower in sugar than other regular yogurt varieties. Just make sure you're buying the best kind and avoiding those with a ton of added sugar.

RELATED: The 7 Best High-Protein Grains To Eat

Protein Powder

Protein per scoop (whey): 20 grams

"Protein powder significantly boosts protein content, aiding in muscle recovery and growth, and it comes in various flavors to enhance taste," says Sabat.

"Be aware of ingredients in these shakes however and make sure they are not using artificial flavors or sweeteners like Splenda, acesulfame potassium, NutraSweet, or sugar alcohols."

Silken Tofu

Protein per serving: 4.4 grams

"Silken tofu is a plant-based protein source that adds creaminess and thickness to your smoothie while supplying essential amino acids," says Sabat.

Offering all of the essential amino acids sets tofu apart from many other plant-based sources of protein by making it a complete protein source. The majority of plant-based foods like nuts, seeds, and legumes are considered incomplete proteins because they don't have all of the amino acids your body needs, and most complete proteins come from animal sources like meat, dairy, and eggs—except for some plant sources like tofu, edamame, and tempeh.

You need a combination of both complete and incomplete proteins, so eating complete proteins like tofu can help you achieve this balance.

RELATED: How Much Protein You Need To Eat Every Day To Lose Weight

Cottage Cheese

Protein per 1/2 cup: 12.1 grams

Cottage cheese has risen to fame in the last couple of years as people discover just how healthy and versatile it is. It's high in protein and low in fat (if you get a low-fat option), and according to Sabat, it makes for a great high-protein smoothie ingredient that "provides creaminess and a mild tangy flavor." You can also use cottage cheese in a variety of different recipes like salad dressings, pasta sauces, and homemade ice cream.

RELATED: 18 Creative Cottage Cheese Recipes That Aren't Old-School

Almond Butter

Protein per 2 tablespoons: 6 grams

With 6 grams of protein in just two tablespoons, almond butter is a tasty high-protein ingredient to add to your morning smoothie. If you don't have any almond butter on hand, Sabat says a handful of almonds would work well, too.

"Almonds and almond butter contribute protein, healthy fats, and a nutty flavor, enhancing taste and texture," she says. Not only that, but research shows that almonds can help reduce hunger and improve satiety, making them the perfect filling ingredient for your smoothie.

RELATED: 10 Warning Signs You're Not Eating Enough Protein

Peanut Butter

Protein per 2 tablespoons: 7.2 grams

If almond butter isn't for you, you can always get your protein boost from a few spoonfuls of peanut butter. Whether you're making a peanut butter and banana smoothie or going for a PB&J flavor by mixing strawberry and peanut butter, this ingredient adds flavor, creaminess, and a good amount of protein (over 7 grams) to every blended beverage.

Kefir

Protein per 1/2 cup: 5 grams

Kefir is somewhat of a drinkable yogurt in that it is a fermented milk drink that offers helpful protein and probiotics, as well as a deliciously tangy taste. Adding some kefir to your smoothie will give you a boost of protein and benefits for your gut health, according to research published in Frontiers in Microbiology.

RELATED: 38 High-Protein Breakfasts That Keep You Full

Chia Seeds

Protein per ounce: 4.7 grams

Sabat loves using chia seeds as a high-protein ingredient for smoothies because these seeds "provide plant-based protein, fiber, and omega-3s while thickening the smoothie and adding a unique gel-like texture." Research shows that chia seeds are great sources of antioxidants and can help improve gut and cardiovascular health. Sounds like more than enough reason to put a handful in your breakfast smoothie!

Hemp Seeds or Hemp Hearts

Protein per 3 tablespoons (hemp hearts): 10 grams

People often overlook hemp as a protein source, but both hemp seeds and hemp hearts (the soft inside of the seeds) make for a delicious addition to any smoothie that needs a protein boost.

"Hemp seeds offer protein, omega-3s, and a mild nutty flavor," says Sabat. And if you want something less crunchy than the seeds, the hearts offer similar health benefits but with a softer texture.

RELATED: 7 Healthiest Store-Bought Smoothies—and 4 To Avoid

Spinach

Protein per 1/2 cup (frozen): 2.8 grams

Spinach is a great smoothie ingredient because "it's a low-calorie protein source with vitamins and minerals, imparting a vibrant green color and a silky smooth texture," says Sabat. You can use raw spinach in your smoothie, but if you want an even creamier texture, try using frozen spinach instead.

Pumpkin Seeds

Protein per 1/4 cup: 10.8 grams

If you don't mind a crunchy texture to your smoothie, Sabat suggests trying pumpkin seeds in your next drink.

"Pumpkin seeds are high in protein and healthy fats, offering a slight crunch and nutty flavor to your smoothie while supporting satiety," says Sabat. This satiety effect comes from its high protein content, but its fiber and healthy fat content also help make this seed as filling as it is.

RELATED: 20 Best High-Protein, Low-Calorie Foods

Quinoa

Protein per 1/2 cup (cooked): 4.1 grams

This one may sound strange if you haven't tried it, but cooked quinoa can make for a great high-protein smoothie ingredient.

"Cooked quinoa is a protein-packed grain that can be blended into smoothies, contributing a mild, nutty taste and extra nutrition," says Sabat. Not only that, but this whole grain contains fiber, iron, magnesium, and folate, so you'll be giving your body an enormous helping of nutrients in one beverage.

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