These delicious weight loss soups are a must if you plan to get in the shape and feeling better for summer. Please read my disclosure policy for more details. They may manage diabetes, reduce your risk of heart disease, promote fullness, and support a healthy digestive tract.This post may contain affiliate links. summaryĪncient grains offer a powerhouse of nutrients, including protein, fiber, B vitamins, vitamin E, and essential minerals. Not only that, but diets rich in whole grains are also associated with a reduced risk of heart disease and stroke ( 56, 57). It’s well known that whole grains - including ancient grains - are beneficial for your health.įor one, the high fiber content in ancient grains supports healthy digestion, keeps you feeling fuller longer, and may help manage diabetes ( 53, 54, 55). Though each grain has a unique nutritional profile, they’re all low in fat and packed with nutrients, such as protein, fiber, vitamin E, B vitamins, zinc, phosphorus, and iron ( 50, 51, 52). They may have immune-enhancing and cancer-fighting effects.Īncient grains are loosely defined as grains that have gone mostly unaltered for the past several hundred years, unlike more modern grains, such as wheat and corn ( 49). Mushrooms are fungi that contain plenty of vitamins and minerals, plus a unique, anti-inflammatory compound called ergothioneine. Research suggests that mushrooms may strengthen your immune system and safeguard against certain cancers ( 38, 42). What’s more, mushrooms are the highest food source of ergothioneine, an antioxidant reported to have potent anti-inflammatory effects ( 40, 41). Certain types also pack a significant amount of vitamin D ( 38, 39). Nutrients in mushrooms vary by type - but all contain potassium, fiber, and various B vitamins and minerals. In fact, mushrooms are fungi used widely as food and medicine for centuries ( 38). Interestingly, they don’t fall into any of the traditional food groups - they’re neither a fruit nor vegetable, grain, or animal product. Mushrooms are a delicious, fat-free food with many purported health benefits. summaryĬruciferous vegetables are low in fat and high in sulfur-containing substances known as glucosinolates, which may have anti-cancer effects. You may absorb the most glucosinolates if you eat these vegetables raw, steamed, or sautéed instead of boiled ( 37). Keep in mind that cooking methods can affect the number of glucosinolates available in cruciferous vegetables. Many observational studies in humans also link high consumption of cruciferous vegetables to a reduced risk of several cancers, including bladder, breast, colon, lung, and stomach cancer ( 32, 33, 34, 35, 36). Glucosinolates have demonstrated anti-cancer effects in test-tube and animal studies ( 31). Some common cruciferous vegetables include:Īll of these vegetables have virtually no fat, making them an excellent addition to a low fat diet.Īlongside their nutrients, cruciferous vegetables provide sulfur-containing substances known as glucosinolates, which are responsible for the vegetables’ bitter flavor ( 30). summaryįruits are sweet, low fat foods loaded with antioxidants, which protect your cells against free radical damage.Ĭruciferous vegetables are a robust source of nutrients, including fiber, folate, and other minerals, as well as vitamins C, E, and K ( 29). Try adding them to smoothies and salads or eating them with various dips. Cellular damage from free radicals is linked to aging, heart disease, arthritis, cancer, and other conditions ( 11, 16).įortunately, many studies suggest that diets high in fruits and vegetables can reduce free radical damage due to their high antioxidant content ( 17, 18).įruits can be enjoyed fresh, dried, or cooked. In your body, antioxidants guard against harmful, unstable molecules known as free radicals. In addition, certain plant compounds are known to be potent antioxidants. In fact, many of these beneficial plant compounds are responsible for the vibrant colors of fruits ( 15). They’re also particularly rich in plant compounds. Almost all fruits are low in fat and high in vitamins, minerals, and fiber. Fruits are an excellent option if you’re looking for a sweet, low fat snack.
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