5 Healthy Foods to Help You Live Longer and HappierEating healthy is a challenging task, but dedicating yourself to a healthy diet is perhaps the greatest decision you can ever make. Apart from helping you feel and look better, eating well can also protect you from non-communicable diseases like skeletal conditions, cardiovascular diseases, obesity, and diabetes. Eating nutritious foods has two health benefits. First, a diet comprising of vegetables and fiber-rich fruits, healthy fats, and lean proteins makes you feel fuller even when you consume fewer calories, which is instrumental in maintaining your weight at a healthy level. Besides, antioxidants and a wide array of beneficial compounds available in foods provide exceptional health benefits. Below are five foods that will transform the look of your body – inside and out.
1. Green Beans
According to a study available in The Journal of Nutrition, consumption of high-fiber foods and green beans is crucial in preventing weight gain or promoting weight loss without necessarily dieting. The researchers revealed that women who consumed fiber-rich diet lost weight while their counterparts who consumed diets containing less fiber gained. Leveraging the findings, the scientists came up with a weight-loss formula: increasing fiber by eight grams for every 1000 calories eaten led to losing approximately 4 pounds during the study. Try to incorporate this formula into your diet. For instance, if you consume 2000 calories daily, focus on boosting your fiber intake by 16 grams. Chickpeas, raspberries, and strawberries are vital in helping you attain your fill.
Oily fish, including salmon and tuna, are rich in omega-3 fatty acids that increase your skin’s abilities to protect itself from UV damage. American Journal of Clinical Nutrition (AJCN) put out a study early this year that showed that people who consumed slightly over 5 ounces of omega-3-rich fish every week reduced the growth of precancerous skin abrasions by roughly 30 percent. Researchers believe that the omega-3s serve as a shield, shielding cell walls against free-radical damage.
Consuming less than a cup of blended berries like strawberries, blueberries, and red raspberries on a daily basis for two months was associated with high levels of healthy HDL cholesterol and balanced blood pressure – two requirements for a healthy heart. These findings came from a recent study that was published in the AJCN. The wide array of polyphenols – plant compounds consisting of ellagic acid and anthocyanins that promote health – offered by the mix of berries may have produced the desired benefits.
Several studies reveal that consuming foods that have high water content like watermelon helps you feel fuller even on fewer calories. Watermelon consists of 92 percent water, making it an ideal source of vitamin C. The red variety contains lycopene, a unique antioxidant that can protect you from cardiovascular diseases and certain forms of cancer. You can also eat other foods that contain a lot of water such as cucumbers at 95 percent, strawberries at 91 percent, and salad greens at 90 percent.
Consuming foods that are rich in vitamin, including oranges, broccoli, tomatoes, and oranges, may give a smoothening effect to your skin. A recent study in the AJCN associates intake of sufficient vitamin C-rich diets with young skin. The researchers say vitamin C’s smoothening benefits on the skin may be fostered by its antioxidant properties that shield your body skin from UV rays, and its responsibility of keeping skin strong through collagen synthesis.
Eating a balanced, sufficient, and varied diet is a crucial step towards living a healthy and happy lifestyle. Try the above five foods and improve your life.