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. 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.
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 percent. 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 . The diverse range of polyphenols—health-promoting plant
compounds that include anthocyanins and ellagic 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 doesn’t 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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