Preparations have begun to receive the month of Ramadan, which falls this year in the spring. Experts advise that the shopping list of foodstuffs during the holy month includes healthy and saturated foods that help lose weight at the same time
Eat This Not That has published 18 food choices you should have at home before the summer season, along with some tried-and-true items available year-round, some of which can be eaten raw, cooked or blended into great-tasting smoothies. Here are the health benefits of recommended food choices:
1. radish
According to a scientific review in Nutrients, radishes can help ward off diabetes due to their ability to reduce the buildup of free radicals, promote glucose uptake and energy metabolism, and reduce glucose absorption in the intestine.
2. Apricot
Apricots are an ideal alternative to other more serious desserts. Containing 3 grams of fiber and 79 calories per cup, apricots are loaded with potassium, vitamin C and vitamin A, which promote good vision, a strong immune system, and reproductive health. “If the goal is to lose weight, eat two apricots for sweetening, great taste and fewer calories,” says Keri Gans, a registered dietitian and author of The Small Change Diet.
3. Peas
Legumes contain impressive amounts of protein, roughly 9 grams per cup. In addition to fiber, Gans says, peas are a dietary goldmine of vitamins and minerals including vitamins A, B6, C and K, folate, riboflavin, thiamin, magnesium, potassium, phosphorous, manganese and iron.
4. Mushroom
Mushrooms are among the highest plant sources of vitamin D, providing you with 23% of the recommended daily value in one cup. One study found that when vitamin D concentrations were low in a group of runners, it was a biomarker of increased inflammation.
5. strawberry
Toby Amidor, nutrition expert and author of The Greek Yogurt Kitchen explains: Results of a practical study demonstrated that “anthocyanins can help reduce belly fat accumulation.” A cup of strawberries contains just 50 calories, plus 3 grams of filling fiber and loads of metabolism-boosting vitamin C.
6. Shrimp
While fish is always a great way to lose weight, the benefits of shrimp cannot be overlooked. “100 grams of steamed shrimp contains only 84 calories with 17 grams of protein,” Gans says. “Shrimp are also an excellent source of the antioxidant mineral selenium, which keeps the heart healthy. Cholesterol is only 220 milligrams of cholesterol per serving. Weigh 400 grams of shrimp.
7. Greek Yogurt
When the weather gets warmer, a cold bowl of Greek yogurt with low-sugar berries can be a refreshing Suhoor, rich in potassium, protein, zinc, and vitamins B6 and B12.
8. Whole wheat pasta
Gans says that eating a bowl of whole-wheat pasta with spinach or grilled shrimp is high in B vitamins, copper, selenium, magnesium and manganese. They are also loaded with fiber and help lower blood sugar and cholesterol levels.
9. Baked potatoes
A medium-sized baked potato contains regarding 110 calories, plus potassium, blood pressure-lowering fiber, and vitamins B6 and C that boost brain function.
10. eggs
There is nothing like an egg full of protein to energize your body and diet. Amidor explains that a 2015 study at Purdue University found that adding eggs to salads increases the body’s ability to absorb carotenoids, which have antioxidant and anti-inflammatory effects.
11. Hibiscus drink
The flavonoid content of the hibiscus drink helps fight bloating by counteracting the effect of aldosterone, the hormone that regulates water and electrolyte balance, on the body.
12. Spinach
Spinach is rich in muscle-building proteins, saturated fiber, and vitamins A, C and K. They also contain powerful appetite-suppressing compounds called thylakoids.
13. Artichoke
One medium cooked artichoke contains 10.7 grams of fiber, and half a cup of artichoke hearts contains 7 grams of fiber. These numbers make artichokes one of the most powerful fiber-rich foods that give you a feeling of fullness and contribute to weight loss.
14. Red lettuce
Red lettuce is one of the greatest weight loss foods in the world because one cup of red lettuce leaves contains only 4 calories. It is also rich in vitamins A and K.
15. Watercress
Watercress leaves are one of the most nutrient-dense foods on the planet and contain only 2 calories per 1/2 cup.
16. Babaia
Papaya is well known for its digestive enzyme, which can help get rid of bloating easily and keep you feeling full for a long time.
17. Cauliflower
Cauliflower is packed with weight-loss nutrients like fiber and vitamin C. Just one cup of chopped cauliflower contains 320 milligrams of potassium, which can help stave off high blood pressure and eliminate bloating by eliminating excess water and sodium.
18. Beets
According to a study published in the journal Nutrients, beetroot’s antioxidant, anti-inflammatory and vascular benefits have been shown to help prevent cardiovascular disease and cancer as well as reduce high blood pressure, inflammation and oxidative stress.
