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Title : 4 FRUITS YOU SHOULD EAT EVERY DAY
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4 FRUITS YOU SHOULD EAT EVERY DAY

Nobody likes to hear, but over the years add up, so do the pounds. And even small increases in weight to the risk of diabetes, cognitive impairment, heart disease and certain cancers. However, micronutrients in certain types of fruit can help thwart the gain, according to a new study published in the BMJ.

A research team based Harvard followed the weight of more than 124,000 people over 24 years. They found that people who ate the most flavonoids-antioxidants abundant in fruits obtained the lowest weight and often dropped a few pounds. Study participants who ate flavonoid-rich fruit in three particular anthocyanins, flavonoids, flavonol-polymers and achieved the best results. This group ate fewer calories and burn more energy-the perfect equation for weight loss. "This shows that simple changes, like just add a handful of berries to your day could have a big impact on your health in the long term," says Monica Bertoia, PhD, a researcher in the Department of Nutrition, School TH Chan Harvard public Health. (These are the fruits and vegetables you should buy organic.)
One thing to note: "We found that increased consumption of all fruits was associated with less weight gain," says Bertoia. "But that's eating the whole fruit. People who increased their intake of fruit juice gained more weight, probably because juices have as much added sugar."

Here are some compelling reasons to add these flavonoids fruits filled his day. (Sandwich and lose weight with this box of candy approved by the Prevention conferred.)

apples-flavonoid polymers

emarkably, second favorite fruit of States States (bananas take the first place) is also one of the best to help control weight. It turns out that the polymers of flavonoids in apples inhibit enzymes that break down simple sugars, which means instead of storing sugar as fat, you pull over it out of your system. And apples' pectin, a type of fiber-blends flavonoids to depress levels of fats circulating in the blood. (Here are 9 power foods that increase your immunity.) Not all apples are created equal, however, according to a study published in Nutrition Journal. FUJIS have the highest concentration of flavonoids, followed by Red Delicious. Galas are still quite high, but levels begin to fall with Golden Delicious apples. How much of a difference does? Fuji apples are more than double the flavonoids found in an Empire apple variety with less.

Pears-flavonols, flavan-3-ols

Like apples, pears are a decent source of pectin. But they are also rich in flavonols and flavan-3-ols-flavonoids that seem particularly suitable for protection against weight gain and type 2 diabetes In another study using much of the same data Bertoia, eat more pears or apples actually was linked to slightly greater weight loss compared with eating more berries. One reason may be that a fresh pear provides nearly a quarter of your daily fiber needs, which is good for beneficial intestinal flora. "Healthy intestinal bacteria help the body absorb and digest flavonoids," says Bertoia.

Blueberry anthocyanins

dark blue shade of the berry is due to its high concentration of flavonoid called anthocyanin, a powerful antioxidant that helps prevent cancer, disease heart, and inflammation. "Only a small increase in anthocyanin correlates with improved weight maintenance," says Bertoia. "So if you eat a lot-half cup full, you are getting hundreds of milligrams of anthocyanins." Believe it or not, frozen blueberries have the highest concentration of anthocyanin, followed closely by new ones. (Freeze berries soon after harvest preserves more of the flavonoids.) Dried cranberries have about half of anthocyanins as fresh or frozen berries, according to a study in the Journal of Biomedicine and Biotechnology. (. Here are 11 recipes can be made with fresh blueberries)

Strawberries-flavonoids, anthocyanins

Strawberry incorporates a variety of antioxidants: Offers anthocyanins (although not as much as blueberries) more you flavonols. Research shows that only a few ounces strawberry peaks reduce blood sugar and inflammation caused by a heavy meal carbohydrates. A study published in the British Journal of Nutrition showed that instead of eating some candy before eating berries made it harder for the body to absorb as much avoiding sugar you add to your caloric load. And in a recent animal study, researchers were able to reverse type 2 diabetes in rats by feeding them with strawberries.

Source: thescienceofeating.com

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