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10 Health and Nutrition Tips That Are Actually Evidence-Based
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| health and nutrients tips |
1. Eat eggs, yolk and all
It’s a myth that eggs are bad for you because of their cholesterol content. Studies show that they have no effect on blood cholesterol in the majority of people.
Whole eggs are so nutritious that
Additionally, a massive review in 263,938 people found that egg intake had no association with heart disease risk
Instead, eggs are one of the planet’s most nutritious foods. Notably, the yolk contains almost all of the healthy compounds.
2. Eat nuts
Despite being high in fat, nuts are incredibly nutritious and healthy.
Studies demonstrate that nuts can help you lose weight and may help fight type 2 diabetes and heart disease
Additionally, your body doesn’t absorb 10–15% of the calories in nuts. Some evidence also suggests that this food can boost metabolism .
In one study, almonds were shown to increase weight loss by 62%, compared with complex carbs.
Fish is a great source of high-quality protein and healthy fat.
This is particularly true of fatty fish, such as salmon, which is loaded with omega-3 fatty acids and various other nutrients .
Studies show that people who eat the most fish have a lower risk of several conditions, including heart disease, dementia, and depression.
When you’re exposed to bright lights in the evening, it may disrupt your production of the sleep hormone melatonin.
.One strategy is to use a pair of amber-tinted glasses that block blue light from entering your eyes in the evening.
This allows melaronin to be produced as if it were completely dark, helping you sleep better .
extra virgin olive oil is one of the healthiest vegetable oils.
It’s loaded with heart-healthy monounsaturated fats and powerful antioxidants that can fight inflammation .
Extra virgin olive oil benefits heart health, as people who consume it have a much lower risk of dying from heart attacks and strokes
Not all crabs are created equal.
Refined carbs have been highly processed to remove their fiber. They’re relatively low in nutrients and can harm your health when eaten in excess.
Studies show that refined carbs are linked to overeating and numerous metabolic diseases.
The only way to know exactly how many calories you eat is to weigh your food and use a nutrition tracker.
It’s also essential to make sure that you’re getting enough protein, fiber, and micronutirents.
Studies reveal that people who track their food intake tend to be more successful at losing weight and sticking to a healthy diet.
The bacteria in your gut, collectively called the gut microbiota, are incredibly important for overall health.
A disruption in gut bacteria is linked to some of the world’s most serious chronic diseases, including obesity.
Good ways to improve gut health include eating probiotic foods like yogurt and sauerkraut, taking probiotic supplements, and eating plenty of fiber. Notably, fiber functions as fuel for your gut bacteria .
Meat can be a nutritious and healthy part of your diet. It’s very high in proteins, and contains various important nutrients.
However, problems occur when meat is overcooked or burnt. This can lead to the formation of harmful compounds that raise your risk of cancer .
When you cook meat, make sure not to overcook or burn it.
Vegetables and fruits are loaded with prebiotic fiber, vitamins, minerals, and many antioxidants, some of which have potent biological effects.
Studies show that people who eat the most vegetables and fruits live longer and have a lower risk of heart disease, type 2 diabetes, obesity, and other illnesses.
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