New York :
The actual health trend is forceful and is based on the power of food, to enjoy a healthy weight, a strong immune system and prevent chronic diseases. However for many people follow a guidelines Y rules complicated, about foods to avoid make diets miserable Y easy to put down. Factors that make it practically impossible lose weight soon Y quickly.
If you are interested in lose weight effectively Y Improve your health, we have good news. There is a infallible guide and of quick start, which proposes to focus on a simple daily goal: add more color to meals.
Is it too easy for you? It is and that’s a big part of its charm, the only rule is add more fruits Y vegetables to everyday dishes. The vegetable food they are not colorful by chance, nature is so perfect that according to the color each product will provide different nutrients. In particular the phytonutrients are the chemical compounds responsible for giving your vibrant color and distinctive flavor to each variant. A phytonutrient subset becomes flavonoids, substances are directly related to exceptional healing properties and that are directly related to great benefits for prevent metabolic diseases; as is the case with diabetes, the obesity, heart disease and certain types of cancer.
In fact it has numerous scientific references that support the medicinal benefits of flavonoids. Such is the case of A study published by BMJ, in which researchers from the Harvard TH Chan School of Public Health found that people who they consumed high diets in foods with a high content of flavonoids: berries, celery, cherries, radishes, peppers, green tea, pears, plums, and blueberries, they lost weight or they kept your weight better than that of people who did not eat this type of food. It also has other studies in which flavonoids are positioned as a great nutritional ally, for reduce fat absorption Y increase caloric expenditure.
Taking into account the dietary recommendations In the United States, it is a fundamental measure of health to consider the consumption of 2 1/2 cups vegetables Y 2 cups of fruits a day. And within this it is very important to try to include as many varieties of colors as possible, so that both main meals such as snacks are of the most attractive and visually varied. Remember that each color offers different phytonutrients, each with peculiar therapeutic qualities.
What are the foods that you should eat?
Increase the use of fruits and vegetables in the diet is very simple Y sounds wonderful, however we are not always sure about the better food alternatives to enrich the daily diet. We present some ideas that not only shine for their nutritional properties Y medicinal, they are delicious and will fill colors and immense versatility all your meals.
1. Immune system stimulants: Anthocyanins
The foods rich in anthocyanins are characterized by being water-soluble pigments that are found in the vacuoles of plant cells and are the substances responsible for providing the red, purple or blue color, in certain foods. In fact it has numerous scientific studies, which endorse their medicinal and anti-inflammatory benefits to: decrease the risk of suffer from degenerative diseases, fight free radicals, fight certain types of cancer and improve the cognitive functioning. Choose to integrate foods of these colors, generously in your daily diet: red potatoes, red onions, red cabbage, beans, aubergines, chard, tomatoes, blueberries, and beets.
2. Cardioprotectors: Flavan-3-ols
There are foods that shine for their content in a highly medicinal substance called: flavan-3-oles, which broadly are derived from flavonoids and that is why they provide great healing properties. These foods are associated with great benefits for improve blood circulation, reduce hypertension and are of great relevance in the prevention of heart disease and diabetes. According to a review of 42 studies, researchers from American Journal of Clinical Nutrition they found very relevant evidence; in which they verified that foods rich in flavan-3-ols improve cardiovascular health and reduce the risk of diabetes, while their antiviral properties and to fight cancer. Best of all, they are found in delicious foods that are characterized by their peculiar bitter taste, such as berries, dark chocolate, dark beer, tea, and coffee. Regarding vegetables, only legumes provide these nutrients.
3. Natural energizers: Flavonoids
As we have mentioned throughout this article, flavonoids They are a very beneficial and powerful substance for the body. Its consumption is related to benefits for improve physical and mental performance in tests by increasing general resistance, they are of great help against free radicals and prevent the effects of oxidative stress. It also has Investigation work, which have been shown to lower cholesterol and C-reactive protein (CRP), a marker of inflammation. In addition, there is a study carried out in 2012, in which both the men like women who increased their intake of foods rich in flavonoids: they had a 18% lower risk of heart disease; other studies suggest that flavanols can reduce the risk of stroke by 20%. You will find them in foods of pale yellow color and are found in vegetables like green leafy vegetables, onions, tea, chia seeds and buckwheat, and in the peel of some fruits like apples, cherries, tomatoes, pears and berries.
4. Anti-aging: Flavones
One of the most great benefits to increase the consumption of fruits and vegetables, it is its positive effects on the skin that give it extraordinary anti-aging benefits; another of his genius is that flavones prevent oxidative stress, which is a way of cataloging aging. They are also substances that, according to studies, have been shown to protect us against stress-related illnesses, including heart disease, diabetes and the cognitive impairment. You will find them in a wide variety of fruitsespecially watermelon, like tea, coffee and the chocolate; cruciferous vegetables like lettuce, cauliflower, Brussels sprouts and the cabbage, and green leafy vegetables like mint, parsley and the celery.
5. Fat burners: flavonones
Each of the different types of flavonoids that fruits and vegetables provide have the peculiarity of being related to specific medicinal benefits. Such is the case of flavonones, which are associated with benefits for rreduce the risk of stroke and strengthen brain functionThey are also a good supplement to lose weight as they reduce appetite. In fact it has A study, published in Diabetes magazine found that a type of flavonoid particularly found in citrus: called naringenin, genetically reprograms the liver to burn excess fat, instead of storing it. You will get them mainly from citric fruits such as grapefruits, oranges, lemons and limes, they are not found in vegetables but are found in aromatic mint leaves.