Eat plenty of fiber and protein, reduce super-processed food, supplement omega-3, consume coffee, black chocolate, reduce salt can limit disease, prolong life.
Many studies show that foods affect the mood, weight, intestinal microorganisms and chronic risk such as type 2 diabetes, heart disease and cancer. Some researchers found that eating properly may prolong life.
Here are 5 food options based on research to enhance the overall health:
Focus on eating a lot of protein and fiber
Clinical tests show that overweight people improve their weight and health when applying the habit of eating high protein and fiber.
People who consume a lot of protein to lose weight 3 times more than people who eat less protein, people who eat a lot of fiber also lose weight nearly twice as much as those who consume this little substance.
Protein increases the feeling of fullness, makes you eat less, and also produces heat – helps burn more calories than consuming fat and carbs. Also stimulating fiber to release hormones inhibiting appetite like GLP-1, and causing bacteria in the intestine to create short-chain fatty acids, good for metabolic health.
You can increase the amount of fiber by eating green leafy vegetables, berries, citrus fruits, beans, green beans, lentils, nuts, brown rice, quinoa, oats, whole grains and other plants. Some sources of protein can be added to the diet: seafood, lean meat, eggs and milk. Beans, tofu, beans and even some plant -replacement products are good protein supplies.
Reducing super -processed food
Another discovery is that successful weight loss people who eat less super processed foods. Those who consume the least super super foods throughout the study have decreased by an average of more than 8.1 kg, while those who eat the most super -processed foods decreased by an average of 5.2 kg.
A clinical trial conducted at the National Health Institute shows that people who follow a super -processed food diet have eaten 500 more calories a day and quickly gain weight. Many major studies have shown that people who eat a lot of super -processed foods are at higher risk of type 2 diabetes, heart disease and cancer.
Super processed foods are usually packaged foods that contain high levels of sodium, sugar, fat and additives such as synthetic flavoring, emulsion, preservatives, artificial colors and sweeteners. They include packed biscuits, donuts, sausages, chips, breakfast cereals with sugar, soft drinks and frozen dishes.
Additional omega-3
Studies show that people who regularly eat seafood are less likely to die from heart disease or develop Alzheimer’s disease and dementia. Scientists believe that largely because fatty fish contains omega-3 fatty acids that enhance brain and cardiovascular health.
Therefore, omega-3 supplements have become quite popular. But studies show that the addition of omega-3 fatty acids from functional foods does not create brain and cardiovascular benefits by supplementing from food.
To supplement healthy omega-3, try eating at least two portions of 113 g of seafood per week. Some good options, with lots of omega-3 but less mercury are salmon, sardines, salmon dots, cod, flounder, oysters, shrimp and other shelled animals.
If you do not eat seafood, consider adding chia seeds, flaxseeds or hemp seeds to the diet. These seeds are good sources of omega-3 fatty acids and can easily add them to yogurt, smoothie, salad and oatmeal.
Salmon is high in omega-3. Image: Pexels
Drink coffee, eat dark chocolate
Both coffee and dark chocolate are related to the risk of type 2 diabetes in studies. Scientists believe that the reason is that each type contains many beneficial plant compounds called polyphenols.
Many major studies have found that people who drink 3-4 cups of coffee a day – whether there are caffeine or no caffeine – at risk of type 2 diabetes about 25% lower than those who do not drink coffee.
The researchers also found that people who ate about 141 g of black chocolate per week – equivalent to 5 diets – potentially had diabetes 21% lower than those who did not eat. Notably, this benefit is only seen in people who eat dark chocolate, not milk chocolate.
High polyphenol levels in coffee and dark chocolate can protect against diabetes in some ways. Research shows that polyphenols can improve the way our body reacts with insulin and decomposition of sugar. They can also help prevent the decline in beta cells producing and releasing insulin from the pancreas.
Salute
Studies have found that eating more sodium leads to a sharp decrease in beneficial intestinal bacteria and those who eat more salt have less diversity of microbiological systems, which is associated with higher rates of obesity, hypertension and other chronic diseases.
Health agencies recommend adults not to consume more than 2,300 mg of sodium daily, the amount of sodium in about a teaspoon of salt.
Other studies also found that the replacement of regular salt with salt containing potassium helps lower blood pressure. Try adding some of the following potassium -rich foods to the diet: vegetables, pumpkin, beans and fruits such as avocado, bananas, oranges, mangoes, kiwi, plums, raisins, rubs and dried apricots.