1. Green Beans
Filling up on green beans, and other high-fiber
foods, can help you prevent weight gain or even promote weight loss—without
dieting—suggests new research in The Journal of Nutrition. Researchers found
that women who increased their fiber intake generally lost weight while women
who decreased the fiber in their diets gained. The scientists boiled the
findings into a single weight-loss formula: boosting fiber by 8 grams for every
1,000 calories consumed resulted in losing about 4 1/2 pounds over the course
of the study. Try it for yourself. If you’re consuming 2,000 calories per day,
aim to increase your fiber by 16 grams. Raspberries, chickpeas and strawberries
can also help you get your fill.
2. Salmon
The omega-3 fatty acids in oily fish—such as salmon
and tuna—can boost your skin’s defenses against UV damage. In a study published
earlier this year in the American Journal of Clinical Nutrition, researchers
found that those who ate a little more than 5 ounces of omega-3-rich fish each
week decreased the development of precancerous skin lesions by almost 30%.
Scientists think the omega-3s act as a shield, protecting cell walls from
free-radical damage.
3. Blueberries
Eating just under a cup of mixed berries (such as
red raspberries, strawberries, blueberries) daily for 8 weeks was associated
with increased levels of “good” HDL cholesterol and lowered blood pressure—two
positives when it comes to heart health—according to a recent study in the
American Journal of Clinical Nutrition. The diverse range of
polyphenols—health-promoting plant compounds that include anthocyanins and allergic
acid—provided by the mix of berries is likely responsible for the observed
benefits.
4. Watermelon
Research shows that eating foods that are full of
water, such as watermelon, helps keep you satisfied on fewer calories.
(Interestingly enough, drinking water alongside foods does not have the safe
effect.) At 92% water, watermelon is a good source of vitamin C. When it’s the
red variety (some are orange or yellow), it also has lycopene, an antioxidant
that may help protect against heart disease and some types of cancer. Other
foods that are made mostly of water include cucumbers (95%), salad greens (90%)
and strawberries (91%).
5. Tomatoes
Eating more vitamin-C rich foods, such as oranges,
tomatoes, strawberries and broccoli, may be a secret to smoother skin. Research
in the American Journal of Clinical Nutrition links consuming plenty of vitamin
C-rich foods with youthful skin. The findings suggest that a higher intake of
vitamin C from foods is associated with a lower risk of having wrinkled skin
and age-related skin dryness in middle-age women. Vitamin C’s youthful effects
on skin may be due to its antioxidant properties, which help protect against
ultraviolet rays, and its role in keeping skin firm via collagen synthesis, say
the researchers.
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