HEALING FOODS: Practical Guide to the Health Benefits and Medicinal Properties of Food by Naya Lizardo Page B
Authors: Naya Lizardo
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age-related brain decline.
HEALTHY SKIN
The secret to a beautiful, wrinkle-free complexion lies in what you eat. Eating the right foods can help you fight acne, minimize wrinkles, and enhance your skin's natural beauty.
Salmon
Salmon has one of the richest concentration omega-3 fatty acids, which help fortify skin cell membranes, protect against sun damage, and reduce the risk of certain forms of skin cancer. These healthy fats allow water and nutrients into the skin, keep toxins out, and reduce the body's production of inflammatory substances, decreasing clogged pores, and avert fine lines and wrinkles.
Sweet Potatoes
Sweet potatoes boast large amounts of beta carotene which helps combat rough winter skin and may also help protect against UV damage.
Broccoli
Broccoli is high in antioxidants, including vitamins C and E which aid in the production of collagen, protects your skin cell membranes, guard against UV radiation damage, and keep your skin healthy and supple.
Sunflower Seeds
Sunflower seeds are replete with vitamin E, a powerful antioxidant that slows down the aging of skin cells and diminishes the appearance of scars. These seeds are also high in zinc which helps maintain collagen and promotes skin renewal.
WEIGHT MANAGEMENT
It’s no secret that the foods you eat are directly linked to your weight. The results of a study recently published in The New England Journal of Medicine showed that small changes in lifestyle behaviors such as physical activity and sleep duration are strongly correlated with long-term weight gain; however the most important factor was diet. [2]
There are of course foods that promote weight gain and foods that promote weight loss. We all know the common culprits that drive weight gain (fried foods, sugar sweetened beverages, processed meats, starchy carbs) but here are some of the best foods to help you lose or maintain your weight.
Vegetables
Daily intake of vegetables can help speed up your weight loss because they are low in calories, high in volume, and packed with nutrients and fiber. In essence, they fill you up without all the calories, thus controlling cravings and overeating.
Citrus Fruit and Berries:
Fruits in general are an excellent source of energy and nutrition. Diets rich in fruits provide the required nutrients to the body and keep the body hydrated. Citrus fruits and berries are low in carbohydrates. A diet rich in citrus fruits and berries can be a good way to detoxify the body and help with weight loss. These fruits aid in removing bad cholesterol and improving digestion and decreasing appetite, thereby leading to healthy weight loss.
Whole Grains
Whole grains are naturally low-fat and cholesterol free and contain fiber, which helps curb your appetite. Whole grains are also low in the glycemic index which means that they are absorbed into your bloodstream slowly, allowing you to go longer without feeling those hunger pangs or cravings.
Yogurt
Adding yogurt to your diet helps you lose weight by increasing your body’s ability to burn fat, especially that stubborn belly fat. Your stored belly fat produces the hormone cortisol, which signals your body to store more body fat. The calcium in yogurt helps break this cycle by signaling your fat cells to produce less cortisol. The amino acids in yogurt also help you burn calories. According to a study published in the International Journal of Obesity, obese adults who ate three servings of fat-free yogurt daily as part of a lower-calorie diet lost 22% more weight and 61% more body fat than those who just cut calories. In addition, yogurt eaters also lost 81% more belly fat. [3]
Nuts
Nuts are good sources of protein and fiber and contain many essential vitamins your body needs. Nuts are also full of healthy fats, which create a feeling of satiety. The more satisfied you feel, the less you are likely to snack excessively between meals or overeat during the meals. While nuts do have a
HEALTHY SKIN
The secret to a beautiful, wrinkle-free complexion lies in what you eat. Eating the right foods can help you fight acne, minimize wrinkles, and enhance your skin's natural beauty.
Salmon
Salmon has one of the richest concentration omega-3 fatty acids, which help fortify skin cell membranes, protect against sun damage, and reduce the risk of certain forms of skin cancer. These healthy fats allow water and nutrients into the skin, keep toxins out, and reduce the body's production of inflammatory substances, decreasing clogged pores, and avert fine lines and wrinkles.
Sweet Potatoes
Sweet potatoes boast large amounts of beta carotene which helps combat rough winter skin and may also help protect against UV damage.
Broccoli
Broccoli is high in antioxidants, including vitamins C and E which aid in the production of collagen, protects your skin cell membranes, guard against UV radiation damage, and keep your skin healthy and supple.
Sunflower Seeds
Sunflower seeds are replete with vitamin E, a powerful antioxidant that slows down the aging of skin cells and diminishes the appearance of scars. These seeds are also high in zinc which helps maintain collagen and promotes skin renewal.
WEIGHT MANAGEMENT
It’s no secret that the foods you eat are directly linked to your weight. The results of a study recently published in The New England Journal of Medicine showed that small changes in lifestyle behaviors such as physical activity and sleep duration are strongly correlated with long-term weight gain; however the most important factor was diet. [2]
There are of course foods that promote weight gain and foods that promote weight loss. We all know the common culprits that drive weight gain (fried foods, sugar sweetened beverages, processed meats, starchy carbs) but here are some of the best foods to help you lose or maintain your weight.
Vegetables
Daily intake of vegetables can help speed up your weight loss because they are low in calories, high in volume, and packed with nutrients and fiber. In essence, they fill you up without all the calories, thus controlling cravings and overeating.
Citrus Fruit and Berries:
Fruits in general are an excellent source of energy and nutrition. Diets rich in fruits provide the required nutrients to the body and keep the body hydrated. Citrus fruits and berries are low in carbohydrates. A diet rich in citrus fruits and berries can be a good way to detoxify the body and help with weight loss. These fruits aid in removing bad cholesterol and improving digestion and decreasing appetite, thereby leading to healthy weight loss.
Whole Grains
Whole grains are naturally low-fat and cholesterol free and contain fiber, which helps curb your appetite. Whole grains are also low in the glycemic index which means that they are absorbed into your bloodstream slowly, allowing you to go longer without feeling those hunger pangs or cravings.
Yogurt
Adding yogurt to your diet helps you lose weight by increasing your body’s ability to burn fat, especially that stubborn belly fat. Your stored belly fat produces the hormone cortisol, which signals your body to store more body fat. The calcium in yogurt helps break this cycle by signaling your fat cells to produce less cortisol. The amino acids in yogurt also help you burn calories. According to a study published in the International Journal of Obesity, obese adults who ate three servings of fat-free yogurt daily as part of a lower-calorie diet lost 22% more weight and 61% more body fat than those who just cut calories. In addition, yogurt eaters also lost 81% more belly fat. [3]
Nuts
Nuts are good sources of protein and fiber and contain many essential vitamins your body needs. Nuts are also full of healthy fats, which create a feeling of satiety. The more satisfied you feel, the less you are likely to snack excessively between meals or overeat during the meals. While nuts do have a
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