Maybe you do not like to hear it, but as the years continue to grow, so does your weight will follow. Similarly, the increased risk of a variety of health problems, ranging from weight gain to risk of diabetes, cognitive decline, cardiovascular disease, and certain cancers.
Fortunately, micronutrients in some kind of fruit can help reduce these risks, according to a new study published in the British Medical Journal.
A team of researchers based at Harvard track the weight of more than 124,000 people for 24 years.
They found that people who consume more antioxidants flavonoid abundant in fruits, experienced a weight gain at least the last one, even most of them managed to lose weight several kilograms.
Study participants who consumed fruit rich in three types of flavonoids, in particular anthocyanins flavonoids, flavonoid polymers, and flavonols, get the best results.
This group ate fewer calories and burn more energy-the perfect blend for slimming.
"This shows that a simple change like just add a few handfuls of fruit into the daily menu And, a can have a huge impact on the long-term health," said Monica Bertoia, PhD, a researcher in the department of nutrition at Harvard T. H. Chan School of Public Health.
One thing to note: "We found that increased intake of fruits is closely related to weight reduction," said Bertoia.
"But if you eat the whole fruit. People who increase their intake of fruit by way of making juice, caught gained weight, possibly because the juice contains a lot of sugar."
Here are some compelling reasons to add fruits source of flavonoids into your day.
Apple-flavonoid polymers
Polymer flavonoids in apples inhibit the enzyme that breaks down simple sugars. This means your body becomes not store sugar as fat, but clean up and remove it from your system.
Pectin or fiber-laden flavonoids in apples, can reduce levels of fat circulating in your blood. Not all apples are the same, according to research published in Nutrition Journal.
Apples have the highest concentration of flavonoids is Fuji, followed by Red Delicious. Gala is still quite high, but lost to the Golden Delicious apple.
Fuji apple has more than double the flavonoids found in an Empire apples, which is the apple with the lowest number of flavonoids.
Pir-flavonols, flavan-3-ols
Such as apple, pear is a fruit rich in pectin. Also rich in flavonols and flavan-3-ols, flavonoids types to protect you from gaining weight and type 2 diabetes.
In an another study using the same data as that of Bertoia, eat more pears or apples can help weight loss a little more, compared to other fruits.
One reason, perhaps because of fresh pear provides nearly a quarter of your daily fiber needs, which is good for keeping life beneficial intestinal flora.
"A healthy intestinal bacteria help the body absorb and digest flavonoids," said Bertoia.
Blueberries-anthocyanin
Blue-black color of berries comes from a high concentration of flavonoids called anthocyanins, powerful antioxidants that help prevent cancer, heart disease, and inflammation.
"Just a slight increase in anthocyanin which is correlated with weight loss," said Bertoia.
Frozen blueberries have the highest concentration of anthocyanins, followed by fresh ones. Meanwhile, dried blueberries have about half the number of frozen or fresh blueberries anthocyanins, according to a study in the Journal of Biomedicine and Biotechnology.
Strawberry-flavanols, anthocyanins
Strawberries also contain antosiani n (although not as much as blueberry) and flavonols. Research shows that only a few ounces of strawberries may reduce inflammation and increase in blood sugar levels triggered by carbohydrate-heavy food.
A study in the British Journal of Nutrition showed that eating strawberries before eating sweets will make the body more difficult to absorb sugar, preventing you from experiencing an overload of calories.
And in a recent study, researchers were able to reverse the risk of type 2 diabetes in mice by feeding them strawberries.
Fortunately, micronutrients in some kind of fruit can help reduce these risks, according to a new study published in the British Medical Journal.
A team of researchers based at Harvard track the weight of more than 124,000 people for 24 years.
They found that people who consume more antioxidants flavonoid abundant in fruits, experienced a weight gain at least the last one, even most of them managed to lose weight several kilograms.
Study participants who consumed fruit rich in three types of flavonoids, in particular anthocyanins flavonoids, flavonoid polymers, and flavonols, get the best results.
This group ate fewer calories and burn more energy-the perfect blend for slimming.
"This shows that a simple change like just add a few handfuls of fruit into the daily menu And, a can have a huge impact on the long-term health," said Monica Bertoia, PhD, a researcher in the department of nutrition at Harvard T. H. Chan School of Public Health.
One thing to note: "We found that increased intake of fruits is closely related to weight reduction," said Bertoia.
"But if you eat the whole fruit. People who increase their intake of fruit by way of making juice, caught gained weight, possibly because the juice contains a lot of sugar."
Here are some compelling reasons to add fruits source of flavonoids into your day.
Apple-flavonoid polymers
Polymer flavonoids in apples inhibit the enzyme that breaks down simple sugars. This means your body becomes not store sugar as fat, but clean up and remove it from your system.
Pectin or fiber-laden flavonoids in apples, can reduce levels of fat circulating in your blood. Not all apples are the same, according to research published in Nutrition Journal.
Apples have the highest concentration of flavonoids is Fuji, followed by Red Delicious. Gala is still quite high, but lost to the Golden Delicious apple.
Fuji apple has more than double the flavonoids found in an Empire apples, which is the apple with the lowest number of flavonoids.
Pir-flavonols, flavan-3-ols
Such as apple, pear is a fruit rich in pectin. Also rich in flavonols and flavan-3-ols, flavonoids types to protect you from gaining weight and type 2 diabetes.
In an another study using the same data as that of Bertoia, eat more pears or apples can help weight loss a little more, compared to other fruits.
One reason, perhaps because of fresh pear provides nearly a quarter of your daily fiber needs, which is good for keeping life beneficial intestinal flora.
"A healthy intestinal bacteria help the body absorb and digest flavonoids," said Bertoia.
Blueberries-anthocyanin
Blue-black color of berries comes from a high concentration of flavonoids called anthocyanins, powerful antioxidants that help prevent cancer, heart disease, and inflammation.
"Just a slight increase in anthocyanin which is correlated with weight loss," said Bertoia.
Frozen blueberries have the highest concentration of anthocyanins, followed by fresh ones. Meanwhile, dried blueberries have about half the number of frozen or fresh blueberries anthocyanins, according to a study in the Journal of Biomedicine and Biotechnology.
Strawberry-flavanols, anthocyanins
Strawberries also contain antosiani n (although not as much as blueberry) and flavonols. Research shows that only a few ounces of strawberries may reduce inflammation and increase in blood sugar levels triggered by carbohydrate-heavy food.
A study in the British Journal of Nutrition showed that eating strawberries before eating sweets will make the body more difficult to absorb sugar, preventing you from experiencing an overload of calories.
And in a recent study, researchers were able to reverse the risk of type 2 diabetes in mice by feeding them strawberries.
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