Is water good for your waistline? Yes, it certainly is. Apart from the fact that our body contains 55 to 78 % of water (depending on the body size), water is in fact crucial for the entire life on the planet.
Antioxidants and vitamins C and E help fight infection and keep your immune system healthy. Choose citrus fruit, peppers and tomatoes as good sources of vitamin C.
2. Growth and development
Folate requirements are high during periods of rapid growth while iron is needed for brain function and learning. Choose dark green leafy vegetables, asparagus, nuts and legumes and eat with foods rich in vitamin C to increase iron absorption.
Dietary fibre aids digestion and fruit and vegetables are a good source. The best choices are those with edible skins and legumes.
4. Maintain a healthy weight
Nutritious high fibre foods help displace energy-dense choices and increase satiety (the feeling of fullness). All fruits and vegetables contain fibre.
5. Help protect against cancers
Foods rich in vitamins A, C and cruciferous vegetables may help protect against some types of cancer. Cruciferous vegetables include broccoli, cabbage, cauliflower and brussel sprouts.
Vitamins A, C and E and carotenoids (found in fruit and vegetables) are required for visual health. Vitamin A deficiency reduces the ability to see in dim light (sometimes called night blindness). Choose yellow and orange fruit and vegetables, which are rich in carotenoids such as pumpkin, sweet potato and butternut squash.
7. Strong teeth and bones
Calcium is essential for healthy teeth and bones. If you don’t like dairy products (or dairy intolerant) or tinned fish with bones, get your calcium from green leafy vegetables, legumes, nuts and seeds (especially sesame).
Phytochemicals are plant chemicals and everything in plants in general. These natural plant compounds have a variety of health benefits and often give fruit and vegetables their colour. Choose a range of different coloured fruit and vegetables to get all the different phytochemicals.
9. Heart health
There is evidence that high intake of fruit and vegetables can have a protective effect against heart disease and also slightly reduce blood pressure. Choose fruit and vegetables high in antioxidants such as folic acid and vitamin E. Choose green, leafy vegetables, avocado and nuts (almonds and hazelnuts).
10. Healthy ageing
Anthocyanins and phenolics are important for their potential antioxidant and anti-aging effects. Choose blue or purple coloured fruit and vegetables such as blueberries, blackberries, grapes and aubergine.
These are just some of the important benefits of eating your fruits and essential vegetables. Aim for a rainbow plate to gain maximum health benefits. How many colours in a rainbow? Keep this in mind to help you planning your meals with a variety of vegetables.
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"Many people don't realize that the most powerful way to control hunger without eating tons of food is by increasing your protein intake. It's the only common element in nearly ALL diets that women use to get into Bikini or Figure competition shape. Some people eat higher carbs, while others higher fats, but EVERYONE eats higher protein. If I take my protein above 1.5g /lb. of bodyweight, I find that I pretty much lose all interest in food. To figure out your number, just multiply your bodyweight by 1.5 and eat that many grams in protein throughout the course of a day." http://buff.ly/1dpD2sR
Most fruits are packed with many vitamins and fiber necessary for a balanced diet. Instead of spending money on vitamin pills, a yummy way of getting your required amount of vitamins is to eat them straight from the food source! Living on a clean, raw diet that includes fruit can have it’s perks that include weight loss, increased energy, and better health overall!
You cant magically lose weight by only eating food with so-called zero calories. Learn the role these foods play in your diet for weight loss or maintenance.
Apart from foods that have been engineered to be calorie-free, like sugar substitutes, virtually all foods contain calories. Some foods contain very few calories, and we do burn a few calories when we chew and digest the foods we eat. But the notion that eating certain foods can put us into a negative calorie balance just isn't true.
Although these food choices with supposed "zero calories" aren't going to put you into a negative calorie balance, there are other great benefits to eating them. "They are all fruits and vegetables, so they are great foods to incorporate into your diet," says Lummus.
These foods are also high in fiber and pack a hefty nutrition punch. Fruits and vegetables tend to be "nutrient-dense," meaning that they contain relatively few calories in comparison to their high level of nutrients.
What's more, they can help you lose weight. Fruits and vegetables can be just as filling as higher-calorie foods, but with far fewer calories and often a lot more bulk.
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