Excessive weight is something that might not seem like a threat now, but as we age, the risks increase. According to a new study published in the BMJ, though, the micronutrients in certain fruits may help fight off weight gain.
A Harvard-based research team tracked the weight of more than 124,000 people over the course of 24 years. The team found that people who ate more flavonoids—antioxidants packed in fruit—gained the least weight over the years, and often lost weight. Participants who ate fruit full of three specific flavonoids—anthocyanins, flavonoid polymers, and flavonols—had the best results.
Here are 4 fruits based on this information that you should add to your daily routine.
1. Strawberries (flavanols, anthocyanin)
Research has shown that just a few ounces of strawberries can significantly reduce the inflammation and blood sugar spikes caused by consuming lots of carbohydrates.
2. Blueberries (anthocyanins)
The blueberry’s deep blue hue comes from its concentration of anthocyanins, which are strongly correlated to weight loss. Surprisingly, frozen blueberries are the best for this purpose, because freezing blueberries shortly after picking helps to preserve the anthocyanins.
3. Pears (flavonols, flavan-3-ols)
Pears are loaded with flavonols and flavan-3-ols—flavonoids that are particularly suited to fighting against weight gain and type 2 diabetes.
4. Apples (flavonoid polymers)
The flavonoid polymers in apples inhibit enzymes that break down simple sugars, so instead of storing those sugars as fat, you flush more out of your system completely.