Superfoods, like California Avocados are a natural choice for health conscious snackers. This superfruit contributes nearly 20 vitamins, minerals and phytonutrients at 50 calories for a 1-oz serving (about 1/5 of a medium avocado). And the good fats in California Avocados help boost nutrient absorption of fat soluble nutrients, like vitamins A, D, E and K, from foods eaten with the fruit.

Avocado and Good Fats

Avocados are virtually the only fruit with good monounsaturated and polyunsaturated fat. What’s more, these good fats do not raise LDL “bad” cholesterol levels.

The California Avocado Superfood

All of that good nutrition is packaged with the great taste of California Avocados. As a chef and registered dietitian it doesn’t get much better than that, which is why I love creating snack recipes that feature the premium fruit. Delicious and nutritious, the California Avocado Spinach and Greek Yogurt Dip and California Avocado and White Bean Wrap recipes have fewer than 200 calories per serving, are high in folate, vitamins A and K, and provide the minerals potassium and magnesium.

Both recipes are simple to prepare and don’t require heating the oven, making them cool summer snacks. Enjoy!

What are your favorite ways to include California Avocados in your superfood snacks? Let me know in the comments!

California Avocado and White Bean Wrap

My tasty wrap offers a beautiful rainbow of colors and array of nutrients. Naturally cholesterol free, this vegan-friendly wrap is rich in dietary fiber and vitamin C. It’s also low in sodium and provides your body with iron and protein. Cut it in half for two scrumptious snack servings. Or a full wrap can even satisfy your appetite as a balanced plant based lunch.

Serves: 2

Prep time: 10 minutes

Cook time: 0 minutes

Total time: 10 minutes

Ingredients

• 1/2 cup canned white beans, rinsed and drained
• 1 tsp. balsamic vinegar, plus additional for drizzling
• 1 (8-in.) low-sodium whole-grain tortilla
• 1/2 ripe, fresh California Avocado, seeded, peeled and sliced**
• 1/4 red bell pepper, cut into thin strips
• 1/2 cup baby spinach
• 1/4 tsp. salt-free garlic and herb seasoning
• Freshly ground black pepper to taste

 

Instructions

1. Place the beans and balsamic vinegar in a small bowl and mash with a fork.
2. Spread a thin layer of the mixture on the bottom two-thirds of the tortilla plus spread a line of the mixture at the top edge of the tortilla, to help seal the tortilla after wrapping.
3. Lay the avocado slices on top of the beans on the bottom half of the tortilla. Place the bell pepper strips in a horizontal line above the avocado. Sprinkle with the garlic and herb seasoning and the black pepper. Top with spinach and drizzle a few drops of balsamic vinegar over the spinach.
4. Starting with the bottom of the tortilla, roll it tightly. Cut in half diagonally.
5. For optimal freshness, enjoy on the same day of preparation.

 

Nutrition Information Per Serving: Calories 170; Total Fat 6 g (Sat 1 g, Trans 0 g, Poly 1 g, Mono 4 g); Cholesterol 0 mg; Sodium 60 mg; Potassium 590 mg; Total Carbohydrates 26 g; Dietary Fiber 6 g; Total Sugars 2 g; Protein 6 g; Vitamin A 1228 IU; Vitamin C 24 mg; Calcium 80 mg; Iron 2.7 mg; Vitamin D 0 IU; Folate 99 mcg; Omega 3 Fatty Acid 0.1 g

% Daily Value*: Vitamin A 25%; Vitamin C 40%; Calcium 8%; Iron 15%

Footnotes:

*Percent Daily Values are based on a 2,000 Calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

*Large avocados are recommended for these recipes. A large avocado averages about 8 ounces. If using smaller or larger size avocados adjust the quantity accordingly. As with all fruits and vegetables, wash avocados before cutting.

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Besides its unique flavour and fragrance, guava has been hailed as one of the

super fruits due to the numerous health benefits it offers. It indeed is a powerhouse of nutrients. “This humble fruit is extraordinarily rich in vitamin C, lycopene and antioxidants that are beneficial for skin.

 Guavas are also rich in manganese which helps the body to absorb other key nutrients from the food that we eat. Guavas contain folate, a mineral which helps promote fertility. The potassium in guavas helps

normalise blood pressure levels as well. In fact, a banana and a guava contain almost the same amount of potassium. Since it contains about 80% of water

 it helps keep your skin hydrated”, says Dr. Manoj K. Ahuja, Sukhda

Hospital.

1. Improve Immunity

Did you know: Guavas are one of the richest sources of vitamin C? It’s true. Guavas contain 4 times the vitamin C content present in oranges. Vitamin C helps improve immunity and protects you against common infections and pathogens.

2. Lowers Risk of Cancer

“Lycopene, quercetin, vitamin C and other polyphenols act as potent

antioxidants which neutralise free radicals generated in the body, preventing the growth of cancer cells.

 Guavas have shown to be widely successful in reducing prostate cancer

risk and also inhibit the growth of breast cancer cells since it is rich

 in lycopene”, says Dr. Manoj K. Ahuja.

3. Diabetes-Friendly

Due to the rich fibre content and low glycaemic index, guavas prevent the development of diabetes. While the low glycemic index inhibits a sudden spike in sugar levels, the fibre content ensures the sugar levels are well regulated.

4. Heart Healthy

Guavas improve the sodium and potassium balance of the body, thereby regulating blood pressure

 in patients with hypertension. Guavas also help lower the levels of

triglycerides and bad cholesterol (LDL), which contribute to the

development of heart disease. This magical fruit improves levels of the

good cholesterol (HDL).

5. Treats Constipation

It is one of the richest sources of dietary fiber in comparison to other

 fruits and just 1 guava fulfills about 12% of your daily recommended

intake of fibre, which makes it extremely beneficial for your digestive

health. Guava seeds, if ingested whole or chewed, serve as excellent

laxatives too, helping the formation of healthy bowel movements.

6. Improves Eyesight

Due to the presence of Vitamin A, guava is well known as a booster for vision health. It can not only prevent degradation of eyesight,

 but even improve eyesight. It can help slow down the appearance of

cataracts and macular degeneration. Even though guavas are not as rich

in Vitamin A as carrots, they are still a very good source of the

nutrient.

7. Guava During Pregnancy

Guavas contain folic acid, or vitamin B-9, which is recommended for

pregnant women since it can help in developing the baby’s nervous system

 and protect the newborn from neurological disorders.

8. Beats Toothache

Guava leaves have a potent anti-inflammatory action and a powerful

antibacterial ability which fights infection and kills germs. Thus,

consuming guava leaves works as a fantastic home remedy for toothache.

The juice of guava leaves has also been known to cure toothaches,

swollen gums and oral ulcers.

9. Stress-Buster

The magnesium present in guavas helps to relax the muscles and nerves

 of the body. So after a hard workout or a long day at the office, a

guava is certainly what you need to relax your muscles, combat stress

and give your system a good energy boost.

10. Good for Your Brain

“Guavas contain vitamin B3 and vitamin B6, also known as niacin and

pyridoxine respectively, which help in improving blood circulation to

the brain, stimulating cognitive function and relaxing the nerves”, remarks Dr. Manoj K. Ahuja.

11. Weight Loss

Want to shed a few pounds? Guava is just the ticket. Without compromising your intake of proteins, vitamins and fiber,

 guava helps you lose weight by regulating your metabolism. It’s a

win-win! Guava makes for a very filling snack and satisfies the appetite

 very easily. Guava, especially raw guava, also has far less sugar as compared to apples, oranges, grapes, and other fruits.

12. Cough and Cold

Guava has one of the highest quantities of vitamin-C and iron among

fruits, and both are proven to be preventive against cold and viral

infections. The juice of raw and immature guavas or a decoction of

guava-leaves is very helpful in relieving cough and cold since it helps get rid of mucus and disinfects the respiratory tract, throat and lungs.

13. Anti-Ageing Properties

Guavas are rich in vitamin A, vitamin C and antioxidants like carotene

and lycopene which help protect the skin from wrinkles. A guava a day,

keeps fine lines away!

14. Improves Complexion

Guava helps regain the skin’s radiance and freshness.

 Reap the benefits by preparing a DIY scrub at home: All you have to do

is mash some guava flesh with an egg yolk and apply it on your face.

Rinse off after 20 minutes with warm water. When used once or twice a

week, this scrub will remove dead cells from your skin and lighten your

complexion. Guavas are also a great source of Vitamin K, which helps get

 rid of skin discoloration, dark circles, redness and acne irritation.

15. Improves Texture

Guavas rank high in astringent properties, guava leaves and unripe guavas even higher. Guava helps tone up and tighten the facial muscles, so apply a decoction of the leaves and fruit on your skin and voila!

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Superfoods, like California Avocados are a natural choice for health conscious snackers. This superfruit contributes nearly 20 vitamins, minerals and phytonutrients at 50 calories for a 1-oz serving (about 1/5 of a medium avocado). And the good fats in California Avocados help boost nutrient absorption of fat soluble nutrients, like vitamins A, D, E and K, from foods eaten with the fruit.

Avocado and Good Fats

Avocados are virtually the only fruit with good monounsaturated and polyunsaturated fat. What’s more, these good fats do not raise LDL “bad” cholesterol levels.

The California Avocado Superfood

All of that good nutrition is packaged with the great taste of California Avocados. As a chef and registered dietitian it doesn’t get much better than that, which is why I love creating snack recipes that feature the premium fruit. Delicious and nutritious, the California Avocado Spinach and Greek Yogurt Dip and California Avocado and White Bean Wrap recipes have fewer than 200 calories per serving, are high in folate, vitamins A and K, and provide the minerals potassium and magnesium.

Both recipes are simple to prepare and don’t require heating the oven, making them cool summer snacks. Enjoy!

What are your favorite ways to include California Avocados in your superfood snacks? Let me know in the comments!

California Avocado Spinach and Greek Yogurt Dip

Tart Greek yogurt combined with creamy avocado gives this spinach dip a nutritious twist on a classic party staple. Each ¼ cup serving delivers a good source of vitamin C and fiber. Dip in with whole grain pita chips and vegetable crudités. Enjoy it as a snack or bring to the next potluck. Your friends are sure to be impressed.

Serves: 8

Prep time: 15 minutes

Cook time: 0 minutes

Total time: 15 minutes

Ingredients

• 2 scallions, cut into 4 pieces each
• 2 ripe, fresh California Avocados, seeded, peeled and quartered**
• 1/4 cup nonfat Greek yogurt
• 2 Tbsp. grated Parmesan cheese
• 1 Tbsp. and 1 tsp. fresh lemon juice
• 1 Tbsp. and 1 tsp. reduced-sodium soy sauce
• 1/2 tsp. garlic powder
• 1/4 tsp. freshly ground black pepper
• 1 (10-oz.) package frozen chopped spinach, thawed, moisture squeezed out well

 

Instructions

1. Place scallions in a food processor and blend until finely chopped.
2. Add the avocados, yogurt, Parmesan cheese, lemon juice, soy sauce, garlic powder and pepper, and puree until smooth.
3. Add spinach and pulse just until incorporated.
4. For optimal taste, refrigerate for a few hours before serving.

 

Nutrition Information Per Serving: Calories 90; Total Fat 6 g (Sat 1 g, Trans 0 g, Poly 0.5 g, Mono 4 g); Cholesterol 0 mg; Sodium 160 mg; Potassium 350 mg; Total Carbohydrates 6 g; Dietary Fiber 4 g; Total Sugars <1 g; Protein 3 g; Vitamin A 4260 IU; Vitamin C 7 mg; Calcium 74 mg; Iron 1 mg; Vitamin D 0 IU; Folate 90 mcg; Omega 3 Fatty Acids 0.1 g

% Daily Value*: Vitamin A 90%; Vitamin C 10%; Calcium 8%; Iron 6%

Footnotes:

*Percent Daily Values are based on a 2,000 Calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

*Large avocados are recommended for these recipes. A large avocado averages about 8 ounces. If using smaller or larger size avocados adjust the quantity accordingly. As with all fruits and vegetables, wash avocados before cutting.

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Experts also suggest eating guava is beneficial during pregnancy. Taking in the right nutrition, vitamins and minerals is an important aspect when you are expecting and guava is a great choice.

here are 12 Benefits of Guava during Pregnancy

1. Rich Source of Vitamins

Guava is a rich source of vitamin C, A, B2 and E. Also contains copper, calcium, thiamine, potassium, manganese and phosphorous. In fact, it is believed that the vitamin A and vitamin C content of guava exceeds that of the amount present in oranges and lemons.

2. Great Source of Ascorbic and Folic Acid

 One of the best health benefits of consuming a guava is that it’s rich in ascorbic acid. Micro nutrients present in a guava like folic acid and vitamin B-9 are good for healthy circulatory system. Also consumption of such nutrients helps your baby from risk of neurological disorders, cardiovascular disease and regulates nervous system development.

3. Source of Lycopene Pigment

Guava also contains lycopene – a pigment that lends the pulp its characteristic colour. A lycopene-rich diet decreases the risk of developing pre-cancerous growths in and around your mouth.

Advantages of Guava During Pregnancy

Here are the numerous health benefits of eating guava during your special nine months.

1. Regulation Of Blood Sugar

Consumption of guava during pregnancy is thought to keep your blood sugar levels under control, thus playing a vital role in the prevention of gestational diabetes in pregnant women.

2. Balanced Levels Of Blood Pressure

Guava helps keep your blood pressure levels in control. During pregnancy, keeping a stable blood pressure level is important in order to avoid miscarriage and premature births.

3. Controls Blood Cholesterol

The fiber content of guava actually helps control high blood cholesterol levels in your body, which is the major risk factor associated with many cardiovascular diseases.

4. Healthy Iron Content

The iron content of guava may reduce the risk of anemia during pregnancy. What’s more, guava also has certain essential nutrients that help keep the hemoglobin levels in your body in check.

5. Helps Reduce Constipation And Hemorrhoids

Being a rich source of fiber guava helps in common complaints such as hemorrhoids and constipation during pregnancy.

6. Muscle And Nerve Relaxant

Guava is a rich source of magnesium that promotes relaxation of muscles and nerves in your body during pregnancy.

7. Fights Prevent Health Infections

Guava is a rich source of polyphenols, carotenoids, isoflavanoids, vitamin E and vitamin C which are known for their antioxidant properties. Antioxidants are good in fighting the damage of free radicals on your body and help prevent infections during pregnancy.

8. Prevents Neural Tube Defects

Guava helps prevent neural tube defects in the newborns as it contains folic acid.

9. Great Source Of Calcium

Guava is also a good natural source of calcium for you, which makes it a must have for a pregnancy diet.

10. Enhanced Red Blood Cell (RBC) Count

The folic acid content of guava helps your body increase its production of red blood cells, which helps improve function of the nervous system, particularly the brain, and also prevents anemia.

11. Helps In Fetal Development

The Vitamin B9 content of guava is yet another essential factor when it comes to the development of your baby’s nervous system.

12. Helps In Healthy Digestion Process

Guava is also known to keep the digestive system healthy. It prevents any sorts of digestion related problems, which is certainly important during pregnancy.

Side Effects of Guava

With pluses come minuses, here we have listed some disadvantages of guava consumption for you:

• Since guava is rich in fiber, excess consumption can cause diarrhea.
• Consumption of unripe or half-ripe guavas during pregnancy should be avoided, since it may also lead to toothache.
• It is important to wash guavas properly before peeling, especially during pregnancy. To avoid Listeriosis or bacterial infections.
• Steer clear of any medication or supplemental sources of guava- it is best to consume it in its natural form.

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The avocado is a rather unique type of fruit.

Most fruit consists primarily of carbohydrate, while avocado is high in healthy fats.

Numerous studies show that it has powerful beneficial effects on human health.

Avocado is Incredibly Nutritious

What we refer to as “avocado” is the fruit of the avocado tree, called Persea americana

This fruit is prized for its high nutrient value and is added to all sorts of dishes due to its good flavor and rich texture. It is the main ingredient in guacamole.

These days, the avocado has become an incredibly popular food among health conscious individuals. It is often referred to as a superfood… which is not surprising given its health properties

There are many kinds of avocados, and the shape (from pear-shaped to round) and color (from green to black) can vary between them. They can also weigh anywhere from 8 ounces (220 grams) to 3 pounds (1.4 kg).

The most popular type is called Hass avocado.

This is what a typical avocado looks like

It is often called “alligator pear,” which is very descriptive because it tends to be shaped like a pear and have green, bumpy skin… like an alligator.

The yellow-green flesh inside the fruit is eaten, but the skin and seed are discarded.

Avocados are very nutritious and contain a wide variety of nutrients, including 20 different vitamins and minerals.eHere are some of the most abundant nutrients, in a single 3.5 ounc (100 gram) servin:

• Vitamin K: 26% of the RDA.
• Folate: 20% of the RDA.
• Vitamin C: 17% of the RDA.
• Potassium: 14% of the RDA.
• Vitamin B5: 14% of the RDA.
• Vitamin B6: 13% of the RDA.
• Vitamin E: 10% of the RDA.

Then it contains small amounts of Magnesium, Manganese, Copper, Iron, Zinc, Phosphorous, Vitamin A, B1 (Thiamine), B2 (Riboflavin) and B3 (Niacin)

This is coming with 160 calories, 2 grams of protein and 15 grams of healthy fats. Although it contains 9 grams of carbs, 7 of those are fiber so there are only 2 “net” carbs, making this a low-carb friendly plant food.

Avocados do not contain any cholesterol or sodium, and are low in saturated fat. I personally don’t think that matters, but this is one of the reasons they are favored by many “old school” experts who still believe these things are inherently harmful

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Lemons are among the world’s most popular citrus fruits.

They grow on lemon trees, and are a hybrid of the original citron and lime.

There are many ways to enjoy lemons, but they taste very sour and are usually not eaten as whole fruit.

Instead, they are eaten in little slices, as garnish with meals, and their juice is often used to provide a sour flavor. They are also a key ingredient in lemonade.

Lemons are a great source of vitamin C and fiber, and contain many plant compounds, minerals and essential oils. Eating lemons may help lower the risk of heart disease, cancer and kidney stones.

Nutrition Facts

Lemons contain very little fat and protein. They consist mainly of carbohydrates (10%) and water (88-89%).

A medium sized lemon only contains about 20 calories.

Calories	29
Water	89 %
Protein	1.1 g
Carbs	9.3 g
Sugar	2.5 g
Fiber	2.8 g
Fat	0.3 g
Saturated	0.04 g
Monounsaturated	0.01 g
Polyunsaturated	0.09 g
Omega-3	0.03 g

Carbs

The carbohydrates in lemons are primarily composed of fibers and simple sugars such as glucose, fructose and sucrose.

Fiber

The main fiber in lemons is pectin.

Soluble fibers like pectin can lower blood sugar levels by slowing down the digestion of sugar and starch.

Dietary fibers are an important part of a healthy diet, and linked with numerous health benefits. 

Vitamins and Minerals

Lemons contain several vitamins and minerals.

• Vitamin C: An essential vitamin and antioxidant. It is important for immune function and skin health.
• Potassium: A diet high in potassium can lower blood pressure levels and have positive effects on cardiovascular health.
• Vitamin B6: A group of related vitamins that are involved in converting food into energy.

Other Plant Compounds

Plant compounds are natural bioactive substances found in plants, some of which have powerful health benefits.

The plant compounds in lemons, and other citrus fruit, may have beneficial effects on cancer, cardiovascular disease and inflammation.

These are the main plant compounds found in lemons:

• Citric acid: The most abundant organic acid in lemons, and may help prevent the formation of kidney stones.
• Hesperidin: An antioxidant that may strenghten our blood vessels and prevent atherosclerosis.
• Diosmin: An antioxidant that is used in some drugs that affect the circulatory system. It improves vascular muscle tone and reduces chronic inflammation in blood vessels.
• Eriocitrin: An antioxidant that is found in lemon peel and juice.
• D-Limonene: Found primarily in lemon peel. It is the main component of lemon essential oils, and responsible for the distinct smell of lemons. In isolation, it can help relieve heartburn and stomach reflux.

Many of the plant compounds in lemons are not found in high amounts in lemon juice, so it is recommended to eat the whole fruit for maximum benefit. 

Health Benefits of Lemons

Citrus fruits, including lemons, have been associated with numerous health benefits.

This is attributed to the vitamins and fiber content, as well as their powerful plant compounds.

Prevention of Kidney Stones

The citric acid in lemons can increase urine volume, which may help prevent the formation of kidney stones.

Some studies have shown that lemon juice and lemonade can be effective at preventing kidney stones, but other studies have found no effect.

Prevention of Anemia

Anemia is often caused by iron deficiency, and is most common in pre-menopausal women.

Lemons contain small amounts of iron, but they are a great source of vitamin C and citric acid, which can increase the absorption of iron from other foods.

Because lemons can enhance the absorption of iron from foods, they may help prevent anemia.

Cancer

Lemons may help reduce the risk of many types of cancers, including breast cancer. This is mainly due to plant compounds like hesperidin and d-limonene.

  in vitamin C is linked to reduced cardiovascular disease.

Low levels of vitamin C in the blood are also linked to increased risk of stroke, especially among those who are overweight or have high blood pressure.

Intake of isolated fibers from citrus fruits has been shown to decrease blood cholesterol levels, and the essential oils in lemons can protect LDL cholesterol particles from becoming oxidized.

Recent studies on rats show that the plant compounds hesperidin and diosmin may have beneficial effects on some key risk factors for heart diseases. 

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Hello how is today...?, 

I have been received so many questions form my community on facebook and email subscribers that, what are the amazing tips to gain weight fast, Now this is the solution if you want to gain weight within two weeks..

What Does “Underweight” Really Mean?

Being underweight is defined as having a body mass index (BMI) below 18.5. This is estimated to be less than the body mass needed to sustain optimal health.

Conversely, over 25 is considered overweight and over 30 is considered obese.

Use this calculator to see where you fit on the BMI scale (opens in new tab).

However, keep in mind that there are many problems with the BMI scale, which only looks at weight and height. It does not take muscle mass into account.

How to Gain Weight, The Healthy Way

If you want to gain weight, then it is very important that you do it right.

Binging on soda and donuts may help you gain weight, but it can destroy your health at the same time.

If you are underweight, then you want to gain a balanced amount of muscle mass and subcutaneous fat, not a bunch of unhealthy belly fat.

There are plenty of normal weight people who get type 2 diabetes, heart disease and other health problems often associated with obesity.

Therefore, it is absolutely essential that you still eat healthy foods and live an overall healthy lifestyle.

Now let’s look at several effective ways to gain weight fast, without ruining your health at the same time.

1. Eat Lots of Protein

The single most important nutrient for gaining healthy weight is protein.

Muscle is made of protein, and without it most of those extra calories may end up as body fat.

Studies show that during periods of overfeeding, a high protein diet causes many of the extra calories to be turned into muscle.

However, keep in mind that protein is a double-edged sword. It is also highly filling, so that it can reduce your hunger and appetite significantly. This can make it harder to get in enough calories.

If you’re trying to gain weight, aim for 0.7-1 grams of protein per pound of body weight (1.5 – 2.2 grams of protein per kilogram). You can even go above that if your calorie intake is very high.

High-protein foods include meats, fish, eggs, many dairy products, legumes, nuts and others. Protein supplements like whey protein can also be useful if you struggle to get enough protein in your diet.

2. Eat More Calories Than Your Body Burns

The most important thing you can do to gain weight is to eat more calories than your body needs.

A caloric surplus (calories in > calories out) is needed. Without it, you won’t gain. Period.

You can determine your calorie needs using this calorie calculator.

If you want to gain weight slowly and steadily, then aim for 300-500 calories more than you burn each day according to the calculator.

If you want to gain weight fast, then aim for something like 700-1000 calories above your maintenance level.

Keep in mind that calorie calculators only provide estimates. Your needs may vary by several hundred calories per day, give or take.

You don’t need to count calories for the rest of your life, but it helps to do it for the first few days/weeks to get a feel for how many calories you are eating.

I recommend using tools like Cron-o-meter or MyFitnessPal to track your intake.

3. Eat Lots of Carbs and Fat, and Eat at Least 3 Times Per Day

Many people try restricting either carbs or fat when they are trying to lose weight.

This is a bad idea if your goal is to gain weight, because it will make it harder to get in enough calories.

Eat plenty of high-carb and high-fat foods if weight gain is a priority for you. It is best to eat plenty of protein, fat and carbs at each meal.

It is also a bad idea to do intermittent fasting. This is useful for weight loss and health improvement, but can make it much harder to eat enough calories to gain weight.

Make sure to eat at least 3 meals per day, and try to add in energy-dense snacks whenever possible.

4. Eat a Lot of Energy-Dense Foods and use Sauces, Spices and Condiments

Again, it is very important to eat mostly whole, single ingredient foods.

The problem is that these foods tend to be more filling than processed junk foods, making it harder to get in enough calories.

Using plenty of spices, sauces and condiments can help with this. The tastier your food is, the easier it is to eat a lot of it.

Also, try to emphasize energy-dense foods as much as possible. These are foods that contain many calories relative to their weight.

Here are some energy-dense foods that are perfect for gaining weight:

• Nuts: Almonds, walnuts, macadamia nuts, peanuts, etc.
• Dried fruit: Raisins, dates, prunes and others.
• High-fat dairy: Whole milk, full-fat yogurt, cheese, cream.
• Fats and Oils: Extra virgin olive oil and avocado oil.
• Grains: Whole grains like oats and brown rice.
• Meat: Chicken, beef, pork, lamb, etc. Choose fattier cuts.
• Tubers: Potatoes, sweet potatoes and yams.
• Dark chocolate, avocados, peanut butter, coconut milk, granola, trail mixes.

Many of these foods are very filling, and sometimes you may need to force yourself to keep eating even if you feel full.

It may be a good idea not to eat a ton of vegetables if gaining weight is a priority for you. It simply leaves less room for energy-dense foods.

Eating whole fruit is fine, but try to emphasize fruit that doesn’t require too much chewing, such as bananas.

5. Lift Heavy Weights and Improve Your Strength

In order to make sure that the excess calories go to your muscles instead of just your fat cells, then it is absolutely crucial to lift weights.

Go to a gym and lift, 2-4 times per week. Lift heavy, and try to increase the weights and volume over time.

If you are completely out of shape or you are new to training, then consider hiring a qualified personal trainer to help you get started.

You may also want to consult with a doctor if you have skeletal problems or any sort of medical issue.

It is probably best to take it easy on the cardio for now. Focus mostly on the weights.

Doing some cardio is fine to improve fitness and well-being, but don’t do so much that you end up burning all the additional calories you are eating.

6. More Tips to Gain Weight

Combining a high calorie intake with heavy strength training are the two most important factors to gain weight.

That being said, here are a few more tips to gain weight even faster:

1. Don’t drink water before meals. This can fill your stomach and make it harder to get in enough calories.
2. Eat more often. Squeeze in an additional meal or snack whenever you can, such as before bed.
3. Drink milk. Drinking whole milk to quench thirst is a simple way to get in more high-quality protein and calories.
4. Try weight gainer shakes. If you are really struggling then you can try weight gainer shakes. These are very high in protein, carbs and calories.
5. Use bigger plates. Definitely use large plates if you are trying to get in more calories, as smaller plates cause people to automatically eat less.
6. Add cream to your coffee. This is a simple way to add in more calories.
7. Take creatine. The muscle building supplement creatine monohydrate can help you gain a few pounds in muscle weight.
8. Get quality sleep. Sleeping properly is very important for muscle growth.

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 If you have more of a sweet-tooth, bananas are a fantastic late-night snack choice.They are full of important nutrients like potassium, vitamin B6, vitamin C and fiber, and have benefits for digestion, and weight loss.

Bananas contain high amounts of fiber. If you choose bananas that are greenish (not fully ripe), then they are also high in resistant starch. Fiber and resistant starch may help you feel full and less hungry, which leads to a reduction in calorie intake

  Here are scientific research that support  health benefits of bananas

  Bananas are also a great source of tryptophan. Tryptophan is an amino acid that can make you sleepy. It is converted into the sleep hormone melatonin, helping you get a good night’s sleep (10). Remember, people who do not sleep enough tend to be much more overweight than those who do (4). Perhaps best of all, each banana contains only 100 calories and doesn’t leave any mess to clean up.

1. Bananas May Have Benefits for Exercise

Bananas are often referred to as the perfect food for athletes, largely due to their mineral content and easily digested carbs.

Eating bananas may help reduce exercise-related muscle cramps and soreness, which affect up to 95% of the general population.

The reason for the cramps is basically unknown, but a popular theory blames a mixture of dehydration and electrolyte imbalance.

However, studies have provided mixed findings about bananas and muscle cramps. Some find them helpful, while others find no effects.

That being said, bananas have been shown to provide excellent nutrition before, during and after endurance exercise.

2. Bananas Contain Nutrients That Moderate Blood Sugar Levels

Bananas are rich in a fiber called pectin, which gives the flesh its structural form.

Unripe bananas contain resistant starch, which acts like soluble fiber and escapes digestion.

Both pectin and resistant starch may moderate blood sugar levels after meals, and reduce appetite by slowing stomach emptying.

Furthermore, bananas also rank low to medium on the glycemic index, which is a measure (from 0–100) of how quickly foods increase blood sugar levels.

The glycemic value of unripe bananas is about 30, while ripe bananas rank at about 60. The average value of all bananas is 51.

This means that bananas should not cause major spikes in blood sugar levels in healthy individuals.

However, this may not apply to diabetics, which should probably avoid eating lots of well-ripened bananas and monitor their blood sugars carefully when they do.

 

3. Bananas May Improve Digestive Health

Dietary fiber has been linked to many health benefits, including improved digestion.

A medium-sized banana contains about 3 grams of fiber, making bananas a fairly good fiber source.

Bananas contain mainly two types of fiber:

• Pectin: Decreases as the banana ripens.
• Resistant starch: Found in unripe bananas.

Resistant starch escapes digestion and ends up in our large intestine, where it becomes food for the beneficial gut bacteria.

Additionally, some cell studies propose that pectin may help protect against colon cancer.

4. Bananas May Help With Weight Loss

No study has directly tested the effects of bananas on weight loss. However, bananas do have several features that should make them a weight loss friendly food.

For starters, bananas contain relatively few calories. An average banana contains just over 100 calories, yet it is also very nutritious and filling.

They are also rich in fiber. Eating more fiber from fruit and vegetables has repeatedly been linked with lower body weight and weight loss.

Furthermore, unripe bananas are packed with resistant starch, so they tend to be very filling and may reduce your appetite.

5. Bananas May Improve Kidney Health

Potassium is essential for blood pressure control and healthy kidney function.

As a good dietary source of potassium, bananas may be especially beneficial for maintaining healthy kidneys.

One study in women showed that over 13 years, those who ate bananas 2–3 times per week were 33% less likely to develop kidney disease.

Other studies have found that those who eat bananas 4–6 times a week are almost 50% less likely to develop kidney disease, compared to people who don’t eat bananas.

6. Bananas Contain Many Important Nutrients

Bananas are among the most popular fruits on earth.

Native to Southeast Asia, they are now grown in many warmer parts of the world.

There are many types of bananas available, which vary in color, size and shape. The most common type is the yellow banana, which is green when unripe.

Bananas contain a fair amount of fiber, as well as several antioxidants. One medium-sized banana (118 grams) also contains:

• Potassium: 9% of the RDI.
• Vitamin B6: 33% of the RDI.
• Vitamin C: 11% of the RDI.
• Magnesium: 8% of the RDI.
• Copper: 10% of the RDI.
• Manganese: 14% of the RDI.
• Net carbs: 24 grams.
• Fiber: 3.1 grams.
• Protein: 1.3 grams.
• Fat: 0.4 grams.

Each banana contains only about 105 calories, and consists almost exclusively of water and carbs. Bananas contain very little protein and almost no fat.

The carbs in unripe (green) bananas consist mostly of starch and resistant starch, but as the banana ripens, the starch turns into sugar (glucose, fructose and sucrose).

Also Read Ways To Gain Weight Fast

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Pomegranates are among the healthiest fruits on earth.

They contain a range of beneficial plant compounds, unrivaled by other foods.

Many studies have shown that they have incredible benefits for your body, and may lower the risk of all sorts of diseases.

Here are 9  Impressive  health benefits of pomegranate.

Pomegranates Important Nutrients

The pomegranate, or Punica granatum, is a shrub that produces a red fruit.

Categorized as a berry, the pomegranate fruit is about 5-12 cm (2-5 inches) in diameter.

It is red, round and looks kind of like a red apple with a flower-shaped stem.

The skin of the pomegranate is thick and inedible, but there are hundreds of edible seeds called arils within.

The arils are what people eat, either raw or processed into pomegranate juice.

Pomegranates have an impressive nutrient profile:

One cup of arils (174 grams) contains:

• Fiber: 7 grams.
• Protein: 3 grams.
• Vitamin C: 30% of the RDA.
• Vitamin K: 36% of the RDA.
• Folate: 16% of the RDA.
• Potassium: 12% of the RDA.

The pomegranate arils (seeds) are also very sweet, with one cup containing 24 grams of sugar, and 144 calories.

However, where pomegranates really shine is in their content of powerful plant compounds, some of which have potent medicinal properties.

Pomegranates Contain Two Plant Compounds With Powerful Medicinal Properties

There are two unique substances in pomegranates that are responsible for most of their health benefits.

Punicalagins

Punicalagins are extremely powerful antioxidants found in the juice and peel of a pomegranate.

They are so powerful that pomegranate juice has been found to have three times the antioxidant activity of red wine and green tea.

Pomegranate extract and powder is typically made from the peel, due to its high antioxidant and punicalagin content.

Punicic Acid

Punicic acid, also known as pomegranate seed oil, is the main fatty acid in the arils.

It is a type of conjugated linoleic acid with potent biological effects.

1. Pomegranate Juice May Lower Your Risk of Heart Disease

Heart disease is currently the world’s most common cause of premature death.

It is a complicated disease, driven by many different factors.

Punicic acid, the main fatty acid in pomegranate, may help protect against several steps in the heart disease process.

In a study in 51 people with high cholesterol and triglycerides, 800 milligrams of pomegranate seed oil per day for 4 weeks was shown to significantly lower triglycerides and improve the triglyceride:HDL ratio.

Another study looked at the effects of pomegranate juice in people with type 2 diabetes and high cholesterol. They noted significant reductions in LDL cholesterol, as well as other improvements.

Pomegranate juice has also been shown, in both animal and human studies, to protect the LDL cholesterol particles from oxidation, one of the key steps in the pathway towards heart disease.

2. Pomegranate May Help Fight Prostate Cancer

Prostate cancer is the most common type of cancer in men.

Laboratory studies have shown that pomegranate extract can slow down cancer cell reproduction, and even induce apoptosis (cell death) in cancer cells.

The PSA (prostate specific antigen) is a blood marker for prostate cancer.

Men whose PSA levels double in a short period of time are at increased risk of death from prostate cancer.

Interestingly, a human study found that 237 ml (8 oz) of pomegranate juice per day increased the PSA doubling time from 15 months to 54 months, which is huge.

A follow-up study found similar improvements using a type of pomegranate extract called POMx.

3. Pomegranate May Also be Useful Against Breast Cancer

Breast cancer is the most common type of cancer in women.

Pomegranate extract has been shown to inhibit reproduction of breast cancer cells, and may even kill some of them.

However, this is currently limited to laboratory studies. More research is needed.

4. Pomegranate May Lower Blood Pressure

High blood pressure is one of the leading drivers of heart attacks and strokes.

In one study, people with high blood pressure had a significant reduction after consuming 150 ml (5 oz) of pomegranate juice daily for 2 weeks.

Other studies have found similar effects, especially for systolic blood pressure (the higher number in a blood pressure reading).

5. Pomegranate May Help Fight Joint Pain

Arthritis is a common problem in Western countries.

There are many different types, but most of them involve some form of inflammation in the joints.

Given that the plant compounds in pomegranate have anti-inflammatory effects, it makes sense that they could help treat arthritis.

Interestingly, laboratory studies have shown that pomegranate extract can block enzymes that are known to damage joints in people with osteoarthritis.

It has also been shown to be beneficial against arthritis in mice, but there is very little evidence in humans so far.

6. Pomegranate Can Help Fight Bacterial and Fungal Infections

The plant compounds in pomegranate can help fight harmful microorganisms.

For example, they have been shown to be beneficial against some types of bacteria, as well as the yeast Candida albicans.

The anti-bacterial and anti-fungal effects may also be protective against infections and inflammation in the mouth.

This includes conditions like gingivitis, periodontitis and denture stomatitis.

 

7. Pomegranate May Help Improve Memory

There is some evidence that pomegranate can improve memory.

In one study in surgical patients, 2 grams of pomegranate extract prevented deficits in memory after the surgery.

Another study in 28 elderly individuals with memory complaints found that 237 ml (8 oz) of pomegranate juice per day significantly improved markers of verbal and visual memory.

There is also some evidence from studies in mice that pomegranate can help fight

8. Pomegranate May Improve Exercise Performance

Pomegranate is rich in dietary nitrates, which have been shown to improve exercise performance.

In a study of 19 athletes running on a treadmill, 1 gram of pomegranate extract 30 minutes before exercise significantly enhanced blood flow.

This led to a delay in the onset of fatigue, and an increase in exercise efficiency.

More studies are needed, but it seems like pomegranate may be beneficial for physical performance, similar to beetroot juice.

9. Pomegranate Has Impressive Anti-Inflammatory Effects

Chronic inflammation is among the leading drivers of many killer diseases.

This includes heart disease, cancer, type 2 diabetes, Alzheimer’s disease and even obesity.

Pomegranate has potent anti-inflammatory properties, which are largely mediated by the antioxidant properties of the punicalagins.

Test tube studies have shown that it can reduce inflammatory activity in the digestive tract, as well as in breast cancer and colon cancer cells.

One study in diabetics found that 250 ml of pomegranate juice per day for 12 weeks lowered the inflammatory markers CRP and interleukin-6 by 32% and 30%, respectively.

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Vitamin C helps reduce the risk of pregnancy complications like pre-eclampsia, intrauterine growth restriction and maternal anaemia, according to a study. Nutritionist Swati Dave lists 7 such foods that are rich in Vitamin C and recommended for pregnant women.

1. Orange Juice

One glass of fresh orange juice everyday is a must for pregnant women. It helps boost immunity and maintains blood pressure level

2. Cabbage

Cabbage is ideal for a pregnant woman as it has low calories and also improves digestion. Again 40-50 grams of cabbage a day is sufficient during pregnancy.

3. Strawberries

 Strawberries are rich in Vitamin C and highly recommended by doctors. Not only does it build your immune system during pregnancy but is also good for your eye health.

 4. Radish Leaves

 

40-50 grams of radish leaves per day is recommended for a healthy pregnancy. You can either cook it or add it to your soup during meals.

5. Guavas

Guavas, being a good source of Vitamin C, help prevent infections during pregnancy. 40-50 grams of guava a day will keep the infections away.

6. Coriander Leaves

Coriander leaves help keep viral and bacterial infections away. Just add some to your salads everyday or have it raw (wash it properly if you are eating it raw).

 7. Amla

Amla or Indian gooseberry is a rich source of Vitamin C and also helps maintains blood pressure level during pregnancy. 40-50 grams of amlas per day will be sufficient to fulfil your Vitamin C requirement.

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Sweet, succulent blackberries are summer delicacies in the northern temperate regions. As in raspberries, they too grow on shrubs known as "brambles". The plant is native to sub-arctic Europe, and now-a-days grown at commercial scale in North America, particularly in the USA, to as far as Siberia.

Binomially, brambles are a small perennial shrubs belonging to the vast Rosaceae family of bush berries, in the genus: Rubus. Botanical name: Rubus fruticosus.

Blackberries nutrition facts

nutrition fact of blackberries

Depending upon cultivar type, blackberry bush can be classified into erect, semi-erect, and trailing types. Erect type bush generally features cane thorns, and spreads by root suckers (which send cane shoots) along the hedgerows. Whereas, trailing shrubs require trellis to support growth, and spread through fresh shoots known as canes or primocanes. During the second year, these primocanes become floricanes. White or pink flowers appear in the floricanes.

Technically, blackberry is an aggregate fruit consisting of small drupelets arranged in circular fashion. Each drupelet composes of juicy pulp with single tiny seed. Each berry measures about 3-4 cm in length containing about 80-100 drupelets.

Loganberries and phenomenon-berriesare hybrids between blackberry and red raspberry. Several other bramble berries such as boysenberry, nessberry, youngberry, marionberry etc., are hybrids of dewberry, blackberry, and wild raspberry cultivars.

Health benefits of blackberries

• As in other kinds of bush berries, blackberries too packed with numerous plant nutrients such as vitamins, minerals, anti-oxidants, and dietary fibers that are essential for optimum health.
  
  The berries are very low in calories. 100 g provide just 43 calories. Nonetheless, they are rich in soluble and insoluble fiber (100 g whole berries consist of 5.3 g or 14% RDA of fiber). Xylitol is a low-calorie sugar substitute existing in the fiber content. It absorbed into the blood at a rate slower than glucose inside the gut. It, thus, helps in steadying blood sugar levels.
  
  Blackberries compose significantly high amounts of phenolic flavonoid phytochemicals such as anthocyanins, ellagic acid, tannin), quercetin, gallic acid, cyanidins, pelargonidins, catechins, kaempferol, and salicylic acid. Scientific studies suggest that these antioxidant compounds may have potential health benefits against cancer, aging, inflammation, and neurological diseases.
  
  Fresh berries are an excellent sources of vitamin-C(100 g of berries contain 23 mg or 35% of RDA), which is a powerful natural antioxidant. Consumption of fruits rich in vitamin-C helps develop resistance against infectious agents, counter inflammation, and scavenge harmful free radicals from the human body.
  
  They carry adequate levels of vitamin A, vitamin E, and vitamin K (16% of RDA/100 g). Further, they are rich in several other health promoting flavonoid poly-phenolic antioxidants such as lutein, zea-xanthin, and ß-carotene in small amounts. Altogether, these compounds help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging and various disease processes.
  
  Blackberries have an ORAC value (oxygen radical absorbance capacity, a measure of anti-oxidant strength) of about 5347 µmol TE per 100 grams.
  
  Further, blackberries contain a good amount of minerals like potassium, manganese, copper, and magnesium. Copper is required in the bone metabolism as well as in production of white and red blood cells.
  
  They contain moderate levels of B-complex group of vitamins. It contains very good amounts of pyridoxine, niacin, pantothenic acid, riboflavin, and folic acid. These vitamins work as co-factors for enzymes that help metabolize carbohydrates, proteins, and fats inside the human body.

Selection and storage

blsckberries storage

Blackberry season generally lasts from June until September. Fresh berries can either handpicked or harvested using machines in large-scale farms. In general, the berries are ready to be harvested once they come off receptacle easily and have turned into deep color. At that stage when they are supposed to be well ripen and the sweetest.

In the stores, choose fresh berries featuring bright, shiny, completely black, and plump in constancy. In general, the berries are packed in a firm box, spread out evenly in a single layer.

Avoid unripe (purple), overripe, bruised, damaged, and mushy berries. In general, the berries are highly perishable and sensitive to handling. At home, use them as soon as possible.

To store, place them inside the refrigerator where they stay fresh for up to 4-5 days.

Preparation and serving methods

Fresh blackberries can be eaten out of hand directly from the bush. If you are purchasing from the stores, they best used immediately.

To prepare, do not wash them until you are ready to use. Just rinse in a bowl of cold water, swish around to remove any surface dirt. Gently lift them out of water and pat dry using an absorbent towel. This method will also help revive them back to normal room temperature, increases their flavor and enrich their taste.

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 An essential nutrient is a nutrient that the body cannot synthesize on its own, or not to an adequate amount  and must be provided by the diet. These nutrients are necessary for the body to function properly. These essential nutrients include carbohydrates, protein, fat, vitamins, minerals and water.

1. Carbohydrates

Carbohydrates are the main energy source for the brain. Without carbohydrates, the body could not function properly. Sources include fruits, breads and grains, starchy vegetables and sugars. Make at least half of the grains you consume whole grains. Whole grains and fruit are full of fiber, which reduces the risk of coronary heart disease and helps maintain normal blood glucose levels.

2. Protein

 Protein is the major structural component of cells and is responsible for the building and repair of body tissues. Protein is broken down into amino acids, which are building blocks of protein. Nine of the 20 amino acids, known as essential amino acids, must be provided in the diet as they cannot be synthesized in the body. Ten to 35 percent of your daily calories should come from lean protein sources such as low-fat meat, dairy, beans or eggs.

3. Fat

Fat is an energy source that when consumed, increases the absorption of fat-soluble vitamins including vitamins A, D, E and K. Twenty to 35 percent of your daily intake should come from fat. Choose healthy options such as omega-3-rich foods like fish, walnuts and vegetable-based oils. Omega-3s help with development and growth. Limit intake of saturated fats such as high-fat meats and full-fat dairy. Other smart choices include nuts, seeds and avocado. 

4. Vitamins

Vitamin C is necessary for the synthesis of collagen, which provides structure to blood vessels, bone and ligaments. Rich sources include citrus fruits, strawberries and peppers. Folate, found in foods, helps to prevent birth defects. Pregnant women or women who plan to become pregnant should speak with their physician about taking a folic acid supplement, the synthetic form of folate, in addition to their diet. Vitamin D helps to maintain calcium homeostasis. It can be found in food sources or synthesized by the sun.

Also Read vitamin can boosting immune function

 5. Minerals

 Sodium helps to maintain fluid volume outside of the cells and helps cells to function normally. Keep intake under 2,400 milligrams per day. Potassium maintains fluid volume inside and outside of cells and prevents the excess rise of blood pressure with increased sodium intake. Rich sources include bananas, potatoes and tomatoes. Calcium helps to maintain and build strong bones and teeth. Include three servings of calcium-rich foods per day including milk, low-fat cheese and yogurt.

 6. Water

 Water helps to maintain homeostasis in the body and transports nutrients to cells. Water also assists in removing waste products from the body. All beverages and high-moisture foods such as soup and watermelon contain water and count towards your daily water requirement. Adults should consume 25 to 35 milliliters of fluids per kilogram body weight or 2 to 3 liters per day.

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Belly fat is a big and common concern for many people, especially women. The belly fat issue can not only make your appearance unattractive, it can also contribute to the increased risks of fatty liver disease, diabetes, and high blood pressure.

Several people try dieting to lose tummy fat, but this is not the optimal choice. The ideal method that can help you eliminate stomach fat is to opt for the right kinds of foods and take advantages of daily physical exercises.

Knowing what to add to your daily diet is just ½ the job, the other ½ of the job is practicing daily exercises that are suitable for your body type. Some certain foods can actually help in reducing stubborn stomach fat and will get you well on your way to enjoy a slender physique.

 1. Pineapple

This is actually the first one of the most effective best foods to reduce belly fat revealed in this article and my readers should learn and remember to make use every day.

This tropical fruit provides an enzyme named bromelain, which contains powerful anti-inflammatory properties. This enzyme can help to metabolize protein that contributes to a flatter stomach.

A research conducted at the University of Maryland indicated that the antibacterial properties of bromelain can also help in combating the bacteria that leads to diarrhea and is also extremely useful in healing bowel disorders. Relief from stomach related issues can contribute to a slimmer waistline and less abdominal bloating.

In addition, pineapple is very rich in fiber, copper, thiamine, manganese, vitamin C, and vitamins B-6 that provide a lot of benefits for health.

With this superfood, you could be able to get rid of excess belly fat and enjoy a slimmer waistline. Nevertheless, this food will just play a major role in attaining a better result if you combine it with regular exercises.

 2. Apple

Apple is very abundant in beta-carotene, phytosterol, flavonoids, and dietary fiber which make your belly feel full, and thereby helping you avoid overeating. According to a Brazilian research, women who ate at least apples per day could lose more weight than those who did not.

The natural compound in apple called pectin can also help in speeding up the weight loss process. Fruits abundant in pectin often require more chewing and when the pectin will dissolve in the stomach, forming a gel-like substance that can trap fat and dietary cholesterol. Moreover, pectin can help effectively in reducing the risks of colon cancer, while the vitamin C and antioxidants contained in apple will help to keep your skin free from wrinkles.

In reality, apple is on top of the best foods to reduce belly fat that people should not look down but make use as soon as and as regular as possible for good!

 3. Avocado

Avocado contains an important amino acid called lecithin that can help to manage body weight. Being an excellent source of healthy fats – polyunsaturated and monounsaturated fats, avocado can help to burn belly fat within a short time.

The abundant fiber content of this creamy fruit can also help in keeping hunger at bay and preventing you from overeating as well. In addition, avocado contains powerful antibacterial, antifungal, and anti-aging properties that provide several benefits for human health and beauty.

This is also one of the best foods to reduce belly fat that I would like to reveal in the article today and want my readers to learn and remember to make use for good!

 4. Tomato

A large tomato just contains 33 calories. It has a compound called 9-oxo-ODA that can help effectively in reducing lipids in the blood, which in turn helping to control stomach fat. This compound can also help to fight against chronic conditions associated with obesity.

In addition, the powerful antioxidant lycopene contained in tomato provides a lot of additional health benefits, such as reducing cholesterol levels, fighting against cancers, and reducing wrinkles. Tomato is an excellent food source of nutrients such as potassium and iron, and it is also very abundant in vitamin C and vitamin A. Therefore, to enjoy a healthy body and a slimmer waistline, add more tomatoes (in both cooked and raw forms) into your daily meals for good!

In fact, this is one of the best foods to reduce belly fat that I want to release in this article and want you and my other readers to learn about and make use by adding it to the daily diet as soon as and as frequent as possible for good!

 5. Watermelon

The American Dietetic Association declares watermelon as one of the best foods to reduce belly fat. Watermelon just provides a low level of calories and contains as much as 91 % water. When you eat watermelon at the beginning of a meal, it will help to fill you up without adding to your meal with an excess amount of calories.

In addition, watermelon can help to keep you feeling full for a longer time period and also aid in combating the water retention issue. This juicy fruit is also an abundant source of vitamin C, vitamin B6, and vitamin B, as well as magnesium and potassium. It is also a great addition to a low-fat and low-calorie diet.

An interesting research conducted at the University of Kentucky exposed that drinking 2 glasses of watermelon juice on a daily basis for 8 weeks will help to reduce body weight (especially the fat stored around the stomach area) without altering muscles. Regular intake of watermelon can also help in lowering the risks of developing heart disease and coronary artery plaque accumulation.

 6. Beans

Regular intake of different types of beans can help effectively in reducing body fat, developing muscles and improving the digestive process. Beans can also help your stomach feel full for a longer time, which in turns can help to prevent you from overeating.

This happens because beans are a good source of soluble fiber. This fiber can especially target belly fat, helping to break the excess fat down so excess pounds stored in your belly could be eliminated from your body. In addition, beans are very rich in protein so that it will be able to provide high levels of energy to your body as well. You can add beans to your daily diet with ease just by adding them to your side dishes, soups, or salads. This is also among the most useful and best foods to reduce belly fat that people should not look down yet try making use as soon as possible for good!

 7. Cucumber 

 

Cucumber is actually an extremely low-calorie and refreshing food. 100 grs of cucumber has approximately 96 % water and just around 45 calories. This veggie fruit is jam-packed with vitamins, dietary fibers, and minerals.

Consuming one plate of cucumber salad every day is an useful and healthy method which can help in speeding up the weight loss process and cleansing your body of harmful toxins secreted by the digestive system. As an additional benefit, consuming cucumber on a daily basis can give you glowing, radiant skin as they are very abundant in vitamin C and vitamins B.

Actually, this is one of the most effective and best foods to reduce belly fat that I want to reveal in this entire article and people who are looking for ways to increase blood flow should learn and make use for good!

 

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