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Evidence-based nutrition tips that are bound to benefit you

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Research backed nutrition

It is easy to get lost among the vast fitness-related content that is at our disposal. Such is the amount of fitness content that is available to us, especially online, it’s challenging to remember what fitness advises, and what to ignore. In today’s blog, we shall take a look at some fitness tips that are backed by actual science.

Nuts and seeds are good for you:
Many people tend to avoid eating nuts and seeds, simply because they are high in fats, but these are the healthy fats that your body needs to help you get through with your day-to-day activities. Besides, nuts and seeds are high in protein, fiber, vitamins, and minerals. As nuts are high in fats, they help you to feel full for extended durations, and some studies have also indicated that they can prevent type 2 diabetes and heart disease as well.


Avoid processed and canned foods as much as possible:
The problem with processed and canned foods is that not only are they high in sodium and are packed with preservatives, many a time they are also modified from their original form. These packaged foods are made to last for a long time, are packed with artificial colours, flavours, thickeners, and fillers that your body does not need.

Get sufficient sleep:
It is important for an average human to get at least 8 hours of sleep, but that's all the more important for those who work out, as their body needs sufficient time to heal and recover. As muscles are built while you sleep, it's important to give yourself sufficient time to rest. Besides, lack of sleep has been observed to cause insulin resistance, weight gain, cardiac issues, and type 2 diabetes as well. If you tend to stay up for longer, chances are that you will binge eat some junk food or will exceed your daily caloric intake as well. Lack of sleep can also cause a rise in cortisol levels, which comes with a whole host of other health issues.

Stay hydrated:
One of the most overlooked pieces of advice is the importance of staying hydrated. This is not a fitness tip, but one that is applicable to one and all, regardless of your age, or fitness goals. An average human should be consuming at least 3-4 liters of fluids a day. Now that does not mean that you gulp down a bottle of cola. If you are bored of drinking plain water, then you can opt for sparkling water commonly referred to as soda (the non-sugar aerated beverage) or you can sip on some green tea as well.


Eat your vegetables:
How many of you remember the famous Popeye cartoon that used to show how Popeye the lead character would get insanely strong whenever he would consume spinach? While the cartoon over-exaggerated the benefits of spinach, there is no denying that vegetables are high in vitamins, minerals, and fiber, and can help detox your body and destroy free-radical cells as well. Ensure that with every major meal that you consume, part of it should include vegetables as well.
While fitness tips may be hard to implement from the get-go, once you stick to them and form a routine, it goes from being a diet change to a lifestyle.


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