5 Health and Nutrition Tips That Are Actually
Evidence-Based
It’s easy to get confused when it comes to health and
nutrition. Even capable experts often seem to hold opposing opinions, which can
make it hard to figure out what you should actually be doing to enhance your
health.
Here are 5 health and nutrition tips that are based on
scientific evidence.
1. Eat nuts and seeds:
Some people circumvent nuts because they are high in fat. However, nuts and stones are incredibly nutritious. They are packed with protein, fiber, and a variety of vitamins and minerals.
Nuts may help you lose weight and reduce the risk of unindustrialized type 2 diabetes and heart disease.
Moreover, one large observational study well-known that a low intake of nuts and seeds was hypothetically linked to an increased risk of death from heart disease, stroke, or type 2 diabetes.
2. Limit sugary drinks:
Sugary drinks like sodas, fruit juices, and sweetened teas
are the prime source of added sugar in the American diet
Inappropriately, findings from several studies point to
sugar-sweetened drinks increasing risk of heart sickness and type 2 diabetes,
even in individuals who are not carrying excess body fat.
Sugar-sweetened beverages are also exceptionally harmful for
children, as they can subsidize not only to obesity in children but also to
conditions that usually do not develop until parenthood, like type 2 diabetes,
high blood pressure, and non-alcoholic fatty liver infection.
Healthier alternatives include:
- water
- unsweetened teas
- sparkling water
- coffee
3. Avoid ultra-processed foods:
Ultra-processed foods are foods encompassing ingredients
that are significantly changed from their original form. They often contain seasonings
like added sugar, highly refined oil, salt, preservers, artificial sweeteners,
colors, and flavors as well.
Examples include:
- snack cakes
- fast food
- frozen meals
- canned foods
- chips
Ultra-processed foods are highly palatable, connotation they
are easily overeaten, and activate reward-related regions in the brain, which can
lead to excess calorie consumption and weight gain. Studies show that diets
high in ultra-processed food can donate to obesity, type 2 diabetes, heart
disease, and other chronic conditions.
In addition to low quality ingredients like inflammatory
fats, added sugar, and refined grains, they’re usually low in fiber, protein,
and micronutrients. Thus, they provide mostly empty calories.
Fish is a innumerable source of high-quality protein and healthy fat. This is chiefly true of fatty fish, such as salmon, which is laden with anti-inflammatory omega-3 fatty acids and various other nutrients.
Studies show that people who eat fish repeatedly have a lower risk for several environments, including heart disease, dementia, and inspiring bowel disease.
5. Don’t fear coffee:
Despite some disagreement over it, coffee is loaded with
health benefits. It’s rich in antioxidants, and some studies have linked coffee
consumption to longevity and a reduced risk of type 2 diabetes, Parkinson’s and
Alzheimer’s diseases, and frequent other illnesses.
The most helpful intake amount appears to be 3–4 cups per
day, though pregnant people should boundary or avoid it completely because it
has been related to low birth weight.
However, it’s best to devour coffee and any caffeine-based
items in restraint. Excessive caffeine consumption may lead to health issues
like insomnia and heart palpitations. To like coffee in a safe and healthy way,
keep your consumption to less than 4 cups per day and evade high-calorie,
high-sugar flavors like sweetened creamer.
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