Healthy Foods to increase weight in a healthy way
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 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 in the American
Journal of Clinical Nutrition. 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 percent
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 percent), salad greens (90 percent)
and strawberries (91 percent).
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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