We all know that loading up on fruits and vegetables can help stave off the extra pounds that come with getting older. Now we know exactly which produce to eat for a trimmer waistline, thanks to a study published in BMJ.
Researchers from Harvard looked at the data from over 124,000 adults over a span of 24 years. Those who gained the least amount of weight over time ate fruits and veggies that were richest with certain types of flavonoids, the chemicals responsible for a fruit or vegetable's bright color.
Those flavonoids were: anthocyanins, found in deep purple and red produce like strawberries, blueberries, and peppers; flavonols, found in onions, broccoli, and berries;
and flavonoid polymers, found in apples.
Even though the number of pounds these produce-eaters avoided gaining over the years was less about a quarter-pound every four years, researchers say a little goes a long way in terms of avoiding high blood pressure, diabetes, and heart disease. And it doesn't take much to add the benefits into your diet: a half-cup of blueberries per day should do it, for instance.
Not only are apples high in fiber, leaving you feeling fuller longer, but also low in calories, so you can snack without feeling guilty. via Getty Images
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