12 Dec Fab Foods for a Fit Self
Nuts and Seeds
High in serotonin, a known mood-booster, they help relieve stress and calm nerves. Due to protease inhibitors, nuts and seeds may also prevent cancer. Their rich protein, fiber and vitamin content, such as vitamin E, a nutrient that gives your skin an instant glow, both induces satiation and powers strenuous workouts. Try some nut butter on a banana before heading to the gym!
Nuts and seeds also fight inflammation and rev the metabolism. Loaded with healthy Omega-3 fatty acids, hemp, flax and chia seeds reduce muscle sourness and lower bad cholesterol levels (LDL). In addition, flax and sesame seeds have been found to mitigate migraines. Walnuts are a great choice for nuts—research shows that a moderate amount daily lowers risk of type 2 diabetes.
Green tea powers the metabolism to burn extra calories throughout the day. Its catechin content, a type of flavonoid, protects the skin from damaging free radicals and delays the aging process.
Its properties have also been found to lower the risk of cancer and boost longevity. Green tea fights inflammation, so those who suffer from arthritis, cardiovascular disease, cancer and asthma should particularly aim to drink 3-5 cups per day. And if you have trouble with digestion? Green ginger tea will soothe the digestive tract.
High in fiber and naturally low in calories, these foods are vital for a healthy diet. Their heavy volume of water replenishes the body with what is lost through sweat, heat and daily activities. Water keeps the metabolism in check and prevents dehydration and inflammation.
Fruits and vegetables with red, orange or yellow coloring are abundant in vitamin A, beta-carotene and lycopene, all three of which promote excellent skin, hair, nail and eye health.
Bursting with Omega 3’s and serotonin, salmon keeps you happy—and yes, this happiness promotes a healthy lifestyle and weight loss. Research shows that people who consume fish two to three times weekly have both lower cholesterol and blood pressure and less stress.
Oily fish also fights inflammation, so it is especially beneficial for people combating arthritis and other inflammatory issues. Inflammation is the root of many diseases, and incorporating fish into the diet will lower your risk of contraction. Other great options to try are mackerel, sardines and tuna.
Grapefruit prevents cravings and is low in calories. Having a grapefruit in the morning will keep you satiated throughout the day and guide you to make healthy decisions when it comes to eating.
Citrus also fights water retention and inflammation, leaving your skin fresh and glowing.
Abundant in Vitamin B12, this power food boosts brain function and may prevent onset of Alzheimer’s disease and dementia. Blueberries are also great for the heart, and studies claim that those who eat berries—all types—are at a lower risk for cardiovascular disease and diabetes.
They are also anti-inflammatory and packed with antioxidants, phytochemicals that both promote clear skin and ward off damaging free radicals.
Packed with fiber, legumes keep you full for hours, and their rich iron and potassium content keeps you energized. My favorites include lentils, black beans and kidney beans.
Their high magnesium content regulates heart function, and any opportunity to eat a plant protein, as opposed to an animal protein, will lower the likelihood of contracting cardiovascular problems. Try and stick to Meatless Monday, and work your way up to two-to-three days of the week.
Abundant in protein and low in fat, soy is a powerful diet addition in the form of milk, tofu, fermented meat substitute, bean or nut butter.
The isoflavones found in soy both lower bad blood cholesterol levels (LDL) and reduce the risk of osteoporosis by strengthening the bones and joints.
Research reports that soy may even relieve menopausal symptoms in women and decrease inflammation associated with onset of cancer, in particular breast.