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7 Health and Nutrition Tips Based on Science

7 Health and Nutrition Tips Based on Science

آخر تحديث : Sat 23 Nov 2019

المحتويات

When talking about good health and nutrition, you may easily fall in confusions as many opposite opinions are revealed by people as well as the experts.

However, researches have proved some facts which no one can deny, and here is a list of the top health and nutrition tips proved by science:


1. Avoid Drinking Sugar Calories

In general, the most fattening food ever is the sugary drinks as they contain a special type of calories which don’t get registered by the brain as the other calories derived from solid foods.
Therefore, drinking soda means eating more total calories as well as putting your body under the risk of many other health problems like obesity, type 2 diabetes, heart disease, etc.
Additionally, keep in mind that drinking processed fruit juices is also harmful as they contain as much sugar as soda. Although they contain little amounts of antioxidants, this is not enough to negate the harmful effects of the sugar.

2. Drink Enough Water, Especially Before Meals

Drinking enough water can help boost the amount of calories you burn so if you drink 2 liters (67 oz) of water per day, it can boost metabolism by 24-30% over a period of 1-1.5 hours.
To get the best results, drink water before half an hour of eating your meals.

3. Avoid Processed Junk Food
Another cause of fat is eating processed junk foods as they have been engineered to be “hyper-rewarding.”
These foods can trick our brains by encouraging us to eat more than we need, and become addicted to them.

Moreover, they lack fibers, protein and micronutrients (empty calories), so it is better to eat healthy food instead.

4. Don’t Fear Coffee

Coffee, which is unfairly demonized, is so beneficial due to the high amount of antioxidants, which reduce the risk of many serious health problems like type 2 diabetes, Parkinson’s disease and Alzheimer’s.


5. Eat Fatty Fish

All studies proved that fresh fish, especially salmon and tuna, are healthy and loaded with many nutrients like omega-3 fatty acids, etc.
Those who eat big amounts of fish have a lower risk of heart disease, dementia and depression.

6. Get Enough Sleep

Don’t overstate the importance of getting enough quality sleep which is as diet and exercise, and even more.

Enough sleep can reduce your appetite hormones, boost your physical and mental performance and resist the risk of future weight gain and obesity.

7. Eat Nuts

We all know that nuts are high in fat, but at the same time they are incredibly nutritious and healthy. Nuts are known for being loaded with magnesium, vitamin E, fiber and various other nutrients. As a result, they can help you lose weight, boost metabolism and fight certain diseases like type 2 diabetes, heart disease and other serious health problems.

The good about nuts is that more than 10-15% of its calories will not be absorbed by your body.


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