These eats may be ridiculously low in calories, but they’re
loaded with nutrients that can help speed up weight loss and boost your
immunity
Cucumbers
If you’re tired of fending off hunger by guzzling glass
after glass of H2O, snack on cucumber slices instead. “Eating foods that are
high in water can help you feel full at least temporarily by taking up a lot of
space in your stomach,” notes Reinagel. Cucumbers also pack vitamins K and C,
potassium, and a compound called silica, which helps to build and maintain
connective tissue, like muscle, tendons, ligaments, and bone.
Citrus Fruit
Don’t wait until cold season to fill up on oranges,
tangerines, and grapefruit–they may help whittle your middle. People with higher
vitamin C levels have lower waist-to-hip ratios than those whose bodies contain
less of the antioxidant, according to a study published in the American Journal
of Clinical Nutrition. What’s more, University of Arizona researchers found
that those with higher levels of vitamin C oxidized 25 percent more fat during
treadmill sessions than those with lower levels of the vitamin.
Celery
Celery delivers serious crunch for next to no calories—each
medium stalk has about 6—but it’s not shy on nutrients. One cup has a third of
your recommended daily intake of vitamin K, along with vitamin A, fiber,
folate, and potassium. Celery also contains compounds called phthalides, which
can relax muscle tissue in artery walls and increase blood flow, thereby
helping to lower blood pressure.
Apples
An apple a day keeps your weight at bay! Just make sure to
eat the skin. The peel contains most of the fruit’s metabolism-boosting fiber,
as
Kelp
Don’t be squeamish about eating your sea vegetables. Kelp is
loaded with vitamin K, which helps keep bones strong, along with a natural
fiber called alginate, which may help block fat absorption, according to
research from Newcastle University in the UK. For only 6 calories per 4-ounce
serving, try mixing Sea Tangle Kelp Noodles into salads, soups, and stir-fries.well
as ursolic acid, a compound that may prevent the pounds from piling on,
according to a new study from University of Iowa.
Asparagus
A half-cup of cooked asparagus will set you back only 20
calories. Plus, you’ll get hefty doses of vitamins K and A, and B vitamins such
as folic acid. Since B vitamins play a role in breaking down sugars and
starches, eating asparagus may help regulate blood sugar and fend off type 2
diabete
Apricots
Brimming with beta-carotene, apricots can help fight cancer
and heart disease as well as protect your eyesight. Eating three or more daily
servings of fruit rich in vitamins A, C, and E and carotenoids like
beta-carotene may lower your risk of macular degeneration, the dominant cause
of age-related vision loss. When participants in a study published in the
Archives of Ophthalmology ate this much fruit they were 36 percent less likely
to suffer from the disease compared to those who consumed 1.5 servings or less
of fruit daily.s.
Watermelon
This summertime fruit is loaded with arginine, an amino acid
that may aid weight loss. Researchers found that obese mice that were fed
arginine supplements burned more fat and gained more lean muscle than those
that did not receive them, according to a Journal of Nutrition study.
Tomatoes
The lycopene in tomatoes can protect against prostate cancer
and help keep skin looking young by eliminating free radicals that build up
when you’re exposed to ultraviolet rays. Tip: Cooking tomatoes spikes levels of
lycopene and makes it easier for your body to absorb the nutrients, according
to a Cornell University study.
Broccoli
Broccoli may be the nation’s most hated upon veggie, but it
doesn’t deserve that reputation. One cup raw contains as much fiber and vitamin
C as an orange.
Cauliflower
Counting your carbs? Try boiling, mashing, and seasoning
cauliflower to get a mashed potato substitute that tastes almost like the real
thing. A half-cup of boiled cauliflower contains only 14 calories, but nearly
half your daily recommended intake of vitamin C. (Search: How much vitamin C do
I need?)
Strawberries
One cup of the summertime staple packs more than 100 percent
of our daily recommended intake of vitamin C. Strawberries are also one of the
most antioxidant-rich fruits you can eat. Compounds called polyphenols may
protect your body from the type of cell and tissue damage that’s linked to
heart disease and certain cancers.
Leafy Greens
Whatever variety you pick, you can’t go wrong with piling a
plate with salad greens. At 4 calories per cup, watercress is loaded with
vitamins A, C and K, and a study in The American Journal of Clinical Nutrition
found that eating 3 ounces of the peppery green daily increases levels of the
cancer-fighting antioxidants lutein and beta-carotene. Spinach (7 calories per
cup) is brimming with vitamin K, calcium, phosphorus, potassium, zinc, and
selenium and contains a hormone that allows muscle tissue to repair itself
faster, according to research from Rutgers University.
Red Chili Peppers
Add a little spice to your cooking and slim down while
you’re at it. Capsaicin, the compound that gives red chili peppers its kick,
has been shown to help your body burn more calories. Plus, research shows that
we tend to eat smaller portions of spicy foods because of the heat.
Mushrooms
Whether you sauté them or eat them raw, mushrooms are an
often-overlooked superfood. Dutch researchers found that when you digest
mushrooms, your body produces cancer-fighting, immunity-boosting metabolites.
Red Bell Pepper
Any way you slice it, red bell peppers are a great source of
nutrients. A medium sized one delivers 250 percent of your daily recommended
intake of vitamin C, 75 percent of your daily vitamin A needs, and 10 percent
of your fiber goals. Chop them up and pair with hummus for a healthy snack.
Summer Squash
Whether you love zucchini, butternut, or acorn, all squashes
are chockfull of vitamins and belly-filling fiber. But summer squash has one
advantage: you can eat more of it without gaining weight. In fact, you can have
two times more summer squash than winter squash for the same number of
calories.
Turnip
The turnip sometimes takes a backseat to more popular root
vegetables, like carrots and potatoes, but its nutritional benefits shouldn’t
be overlooked. The root contains cancer-fighting glucosinolates and is a good
source of fiber, calcium, and potassium.
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