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Eat these and stay younger
EGGS
Benefit: Weight loss
At a cost of only 72 calories, each large egg holds 6.3 grams of high-quality protein and a powerhouse load of vital nutrients. A study published in the International Journal of Obesity found that people who replace carbs with eggs for breakfast lose weight 65 percent quicker. Researchers in Michigan were able to determine that regular egg eaters enjoyed more vitamins and minerals in their diets than those who ate few or no eggs. And here’s something more shocking: Those who ate at least four eggs a week had significantly lower cholesterol levels than those who ate fewer than one. Turns out, the dietary cholesterol in the yolk has little impact on your serum cholesterol. GREEN TEA
Benefit: Longer lifespan
Hundreds of studies have been carried out documenting the health benefits of catechins, the group of antioxidants concentrated in the leaves of tea plants. Among the most startling studies was one published by the American Medical Association in 2006. The study followed more than 40,000 Japanese adults for a decade, and at the 7-year follow-up, those who had been drinking five or more cups of tea per day were 26 percent less likely to die of any cause compared with those who averaged less than a cup. Another Japanese study broke participants into two groups, only one of which was put on a catechin-rich green-tea diet. At the end of 12 weeks, the green-tea group had achieved significantly smaller body weights and waistlines than those in the control group. Researchers believe that catechins are effective at boosting metabolism. GARLIC
Benefit: Cardiovascular strengthening
Allicin, an antibacterial and antifungal compound, is the steam engine pushing forward garlic’s myriad health benefits. The chemical is produced by the garlic plant as a defense against pests, but inside your body, it fights cancer, strengthens your cardiovascular system, decreases fat storage, and fights acne inflammation. To activate the most allicin possible, you have to crush the garlic as finely as you can. Be sure not to overcook it, as too much heat will render the compound completely useless (and your food totally bitter). GRAPEFRUIT
Benefit: Weight loss
In a study of 100 obese people at the Scripps Clinic in California, those who ate half a grapefruit with each meal lost an average of 3.6 pounds over the course of 12 weeks, and some lost as many as 10 pounds. The study’s control group, in contrast, lost a paltry 1/2 pound. Those who ate the grapefruit also exhibited a decrease in insulin levels, indicating that their bodies had improved their ability to metabolize sugar, not to mention earn you a massive dose of lycopene—the cancer-preventing antioxidant found most commonly in tomatoes.
Substitutes: Oranges, watermelon, tomatoes.
AVOCADO
Benefit: Reduced risk of heart disease
Some fats are actually good for you. More than half the calories in each creamy green fruit comes from one of the world’s healthiest fats, a kind called monounsaturates. These fats differ from saturated fats in that they have one double-bonded carbon atom, but that small difference at the molecular level amounts to a dramatic improvement in your health. Numerous studies have shown that monounsaturated fats both improve you cholesterol profile and decrease the amount of triglycerides (more fats) floating around in your blood. This can lower your risk of stroke and heart disease. Don't worry about weight gain. There’s no causal link between monounsaturated fats and body fat. ALMONDS
Benefit: Improved memory & stay full longer
An ounce of almonds—or about 23 nuts—a day provides nearly 9 grams of heart-healthy oleic acid; that’s more than the amounts found in peanuts, walnuts, or cashews. This monounsaturated fat is known to be responsible for a flurry of health benefits, the most recently discovered of which is improved memory. Nearly a quarter of an almond’s calories come from belly-filling fiber and protein. That’s why, when researchers at Purdue fed study participants nuts or rice cakes, those who ate the nuts felt full for an hour and a half longer than the rice cake group did.
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