Nutrition

How to Keep Your Vitamin D Levels Up in the Winter

November 1, 2020 by Jen.Peng

By now, we are probably all aware that getting enough vitamin D is important to staying healthy. Not only does vitamin D help your body absorb calcium and keep your bones strong, it is also important to maintaining the health of your immune system, muscles and nerves. Vitamin D deficiency has also been linked to certain cancers (breast, colon and prostate), heart disease and depression.

Vitamin D is often called the “sunshine vitamin,” because the easiest way to get it usually is to be out in the sun—our bodies produce vitamin D naturally when exposed to sunlight. How much sun exposure depends on the individual, but around 20 minutes of sun exposure is commonly recommended, with more time for those with darker skin.

But in the winter, getting 20 minutes of sun exposure can be difficult, particularly for those who live in more northern areas, where the sun is low in the sky during this time of year. Luckily, there are other ways to help get your recommended dosage of vitamin D during the winter.

Food

Certain foods, such as fatty fish (salmon, tuna, sardines, herrings, mackerel, rainbow trout and swordfish, among others), mushrooms, eggs and pork are naturally rich in vitamin D. Vitamin D-enriched foods, such as milk, yogurt, orange juice and cereal, are other good options. And for those that can stand the taste, cod-liver oil is an excellent source of vitamin-D.

The recommended daily value of vitamin D from food per day is around 800 IU (20 mcg). But for those who don’t get enough sunlight, that dosage per day increases to around 1,000 IU (25 mcg).

Vitamin D Lamp

Another option for getting vitamin D, particularly for people who cannot absorb enough from their diets, is to use a vitamin D Lamp. Sun lamps, or light boxes, are used to treat seasonal affective disorder (D), and typically do not emit any UV light. UV light is required for vitamin D production. The Sperti Vitamin D Sunlamp is the currently the only FDA-certified light box that emits UV-B light. Discuss any usage with your doctor beforehand, and limit your exposure to only a few minutes at a time to avoid burning and the increased risk of cancer.

Supplements

Taking a supplement is another way to increase your vitamin D intake. Talk to your doctor and have a blood test done to see if your vitamin D levels are too low. Depending on the outcome, your doctor may prescribe vitamin D or recommend an over-the-counter supplement at a level that is appropriate for your case. Too much vitamin D can cause other health issues so be sure to discuss any intake with your doctor first.

Go Outside

When weather conditions permit in the winter, be sure to head outside. Catching some sunlight is better than getting none at all. Try parking your car a little further away and walking the rest of the way to work. Go for a brisk walk over lunchtime. Play outside with your kids after school – try building a snowman after a snowstorm. Just be sure you have some skin exposed to help your body produce vitamin D from the sunlight.

Even in the depths of winter, there are ways to make sure you get enough vitamin D to keep your body healthy.

9 ways to eliminate stubborn belly fat

September 21, 2015 by Sheila Smith

The fat on the stomach may be the most hated feature of our body. Apart from the fact that it spoils our figure, these fatty deposits are accumulating around vital internal organs and can cause serious health problems.

The fat in this region is called visceral fat and it directly impacts the secretion of cortisol – a stress hormone – and inflammatory substances called cytokines that affect the increased secretion of insulin in the body. If you notice fat on this critical region, then you need to pay special attention to its regulation – not only because of good looks, but also because of your health. Fat deposits on the stomach increases the risk of type 2 diabetes and heart disease.

Check out these 9 ways to eliminate stubborn belly fat.

1. Drink apple cider every day – Studies have shown that obese people who consumed 2 tablespoons apple cider daily for 8 weeks significantly lose fat, especially in the abdomen. The reason for this are the acids in the cider that burn fat.

2. Increase the intake of polyunsaturated fatty acids – This is a quite simple thing – saturated fatty acids have greater influence on the increase in visceral fat than polyunsaturated fatty acids. A simple study showed – when people eat 750 calories more, if they contain saturated fatty acids the deposits on the stomach increase, and if they contain polyunsaturated fatty acids they increase their muscle mass. Nuts, seeds and fish are rich in polyunsaturated fatty acids.

3. Get enough sleep – five hours of sleep or less will certainly impact the increase of fat on the abdomen. Why? The body needs rest in order to recharge the batteries for the next day. When you don’t get enough sleep, the body turns on the alarm and it sends a signal in our brain that we need more energy. Then, the body converts all of the nutrients into energy reserves. Energy reserves = Fat!

4. Excessive sleep on weekends – We know that you can’t wait for the weekend to begin to get some sleep until noon. However, be aware that this can be disastrous for your line! Women who have a routine at bedtime and getting up in the morning have a stable metabolism and less fat on the abdomen. Chaotic changes in sleep habits negatively affect the body, because it disrupts the biological clock and the body begins to secrete more stress hormones – cortisol – that gives rise to excess weight. So, try to get up on weekends around the same time as on weekdays. Our body system works best when it’s all very well programmed.

5. Eat more protein – With age the body starts to produce more insulin, because the muscles and cells become less responsive to it. Insulin influences the greater storage of fat especially in the belly. A diet that includes a high percentage of protein can block the excess secretion of insulin and stop the deposition of fat. Make your diet contain 30% protein, 40% carbohydrates and 30% healthy fats and soon you will start to notice the results.

6. Practice yoga – A study from 2012 showed that postmenopausal women who practice yoga for 16 weeks significantly lose their fatty deposits on the stomach. If you are not a fan of yoga and exercise, even the extremely simple exercises such as breathing exercises will help you. The point is to reduce the level of stress hormones – cortisol – which is responsible for the deposition of fat in the abdomen.

7. Drink more green tea – Green tea contains antioxidant catechin, which acts as a fat-burning bomb in the stomach. It is best when it’s combined with physical activity that activates this antioxidant.

8. Eat more foods rich in fiber – study from 2011 showed that subjects who ate 10g of fiber a day more than usual – the equivalent of two small apples, one cup of peas and half a cup of beans – have reduced fat percentage by 3.7% after 5 years.

9. And the most logical way – Be active – One thing is good about visceral fat – it is quite easily removable with aerobic exercise. Jogging, cycling, swimming – essentially everything that quickens the pulse is great for belly fat elimination. Studies have shown that running 19 km per week is enough to eliminate excess weight in the abdomen.

Make homemade ginger beer – refreshing drink that cures many symptoms!

September 20, 2015 by Amy Brown

Ginger is very popular and useful in many ways. It is rich in essential vitamins and minerals. It is best known for its anti-inflammatory action specifically suitable for rheumatic diseases, and it’s also the best remedy for nausea.

Its presence felt in the composition of many products, and among the most popular is ginger beer (Ginger ale). However, the store version is not as good as homemade beer that can exceptionally be used for health, because of that today I share with you a recipe for the preparation of ginger beer at home.

As it’s mention ginger is rich with nutritive composition. It contains potassium and manganese, which is why it’s good for heart diseases and prevention, and vitamins A, C and B complex.

Due to its anti-inflammatory and analgesic effect is used to help treat pain and inflammation. It helps with muscle pain an, back pain and menstrual pain.

The healing properties of ginger include:

– Helps digestive health.
– It relieves nausea.
– It lowers bad cholesterol and blood sugar.
– It is used for respiratory problems and cough.
– Lowers temperature.
– It stimulates the circulation of blood.

Preparation of ginger beer at home

With preparation of ginger beer you’ll get super healthy fermented beverage. The benefits of fermented foods are countless, including the balance of digestive health which is important for a good immune system.

Ingredients:

– 5 centimeters minced fresh ginger root
– Half a cup of brown sugar
– Half a cup of lime juice (or lemon)
– ¼ tablespoons of sea salt
– 8 cups water
– Half a cup of ginger culture (recipe for ginger culture is at the bottom)

Preparation:

– Boil 3 cups of water, ginger, sugar and salt.
– Let it boil for about 5 minutes, the sugar has to be dissolved.
– Add the remaining water and allow to cool to room temperature.
– Add the lime juice or lemon and ginger culture.
– Pour the beer into a glass jar and close the well is not to come up.
– Leave for 2-3 days until aerated and sparkling if you want it without alcohol (if left longer it will become an alcoholic beverage)
– Strain into bottles and store in the fridge.

Speed fermentation of beer depends on the outside temperature, the type of sugar and the strength of the culture. The final product should have a taste of ginger with a special aroma of yeast. Do not let the beer ferment long as it could happen mini explosion.

Store the beer into a refrigerator.

How to make a ginger culture?

Culture ginger is actually a type of fungus like kombucha that you can do at home.

You will need:

– 1-2 ginger root
– Half a cup of sugar
– 2 cups filtered water

In the larger jar, combine 3 tablespoons of chopped fresh ginger and 3 tablespoons sugar. Mix with a non-metallic spoon and cover with gauze. Every day for 5 days per stir 1 tablespoon minced ginger and 1 tablespoon sugar. Depending on the temperature of ripening it can last up to 8 days. When culture is finished you will see a light at the creation of bubbles, sweet yeasty smell of muddy color. If there is a mold, just remove it. If the mixture does not have these characteristics after 7-8 days, discard it and try again.

In order to grow crops, keep the same feed with sugar and ginger. You can keep it in the refrigerator, and once a week she add sugar and ginger. When you want, activate it at room temperature on a daily basis, adding ginger and sugar.

Culture ginger can be used for the preparation of fermented drinks and carbonated drinks in proportion ¼ cup per quart of liquid.

Cheers!

3 recipes with lukewarm water for health, vitality and a perfect line

September 10, 2015 by Sheila Smith

We are sure that you are familiar with the recommendation by nutritionists that you should drink a glass of lukewarm water every morning on an empty stomach.

According to experts, this morning ritual will speed up the metabolism and promote weight loss, and if you add some other ingredients in the water you’ll get a real miracle drink for your health.

Today we present 3 recipes with lukewarm water, which will do wonders for your health and your line!

# 1 – It helps with weight loss and speeds up the metabolism, drink it the morning and evening.

Ingredients:

1 cup of lukewarm water,
2 tablespoons freshly squeezed lemon juice,
1 tablespoon of honey.

# 2 – It stabilizes the blood sugar, gives a feeling of satiety and reduces hunger, drink it the morning and evening.

Ingredients:

1 cup of lukewarm water,
1 tablespoon of cinnamon,
1 tablespoon of honey.

Drink half a cup in the morning on an empty stomach and a half after the evening meal.

# 3 – Reduces cravings, drink it once a day.

Ingredients:

1 cup of lukewarm water,
1 tablespoon squeezed lemon,
1 tablespoon of honey
1 tablespoon of cinnamon.

The water should be as warm as possible. Cool down is only so much that you can drink it.

5 most important vitamins and minerals that are necessary for every woman

August 28, 2015 by Sheila Smith

All vitamins and minerals are necessary for normal functioning of the body, but the following top 5 are the most important for women to preserve their health, vitality and beauty.

Vitamin of youth = vitamin E
This powerful antioxidant is famous for its extremely positive effect on the health and appearance of skin. With its fantastic antioxidant effects it protects the skin and body from the harmful effects of oxidative stress, thus preventing premature aging and development of diseases. It is important for women because it has a positive effect on menstrual cramps, as well as lowering cholesterol, protection of the heart, strengthening the immune system and the health of the reproductive system.

Sun vitamin = vitamin D
The largest amounts of this necessary vitamin, we get through a synthesis in our skin under the influence of the sunlight. In the past, when people spent most of their time outdoors, their body received this vitamin in abundance. But today, at a time when most of the year we spend time indoors, especially in winter vitamin D becomes one of the most scarce vitamin among the population. Vitamin D encourages the absorption of calcium and thus acts directly on increasing bone density and prevents osteoporosis, especially pronounced among women. It is also important to strengthen the immune system, muscular system and as prevention from inflammations.

Energy vitamins = B complex vitamins
B complex vitamins consist of 8 vitamins involved in over 300 enzymatic reactions in the body. Most of the B vitamins affect the increase of energy and good mood, sleep and a good appetite, and some are particularly important, especially during pregnancy, such as vitamin B9 (folic acid). Women need B complex vitamins since they directly affect the growth and strength of hair and nails, and the health and beauty of the skin (especially biotin also known as skin vitamin).

Mineral of strength = Iron
One of the most important minerals in the body, especially crucial during their reproductive lives of women. Its key role is to build red blood cells that supply vital organs and tissues with oxygen, and the first indication of a lack of iron is constant tiredness and lack of energy. Therefore, a lack of iron, which most often occurs in women due to inadequate diet, meatless (vegetarian) diet or heavy menstrual bleeding, often leads to anemia, so it is strongly recommended to take iron through supplements.

Mineral for beautiful skin = Zinc
Zinc is an incredibly important mineral in the female body as it has a positive effect on hair growth and appearance of the skin and nails. Many skin problems like acne, dermatitis, etc., as well as brittle fingernails with white spots, are due to a lack of zinc in the body. But in addition, zinc is important for immunity, proper functioning of the reproductive organs, and helps with the (pre)menstrulanih problems.

Top 3 foods that increase the level of iron in the blood

August 26, 2015 by Sheila Smith

When it comes to women’s health is the most common problem is the low level of iron in the blood. Fatigue, lack of energy, drowsiness, fatigue – these are all signs that you have low iron, and it’s time to do something.

Vegetarians should pay particular attention because due to the diet, they are particularly prone to anemia, but also women during menstrual cycle, as well as pregnant women.

Fortunately, nature has given us foods that are rich in this mineral, and that will help increase the level of iron in the blood!

Nettle – Nettle belongs to one of the most popular ingredients for the treatment of anemia. The best thing about nettle it that is completely harmless and can be consumed during pregnancy and lactation. It is recommended in fresh form, as a salad or soup, but is equally useful and effective in the form of tea. It supplies the body with iron, calcium, magnesium and manganese. Thanks to its fantastic properties, it is used for strengthening the immune system and general detoxification of the body. In combination with pollen, it is a strong fighter for the production of hemoglobin, and thus for the treatment of anemia.

You can incorporate nettle in stews, soups or tea, but also as a condiment. For example, make an omelet with nettle and enjoy a healthy breakfast!

Millet – Though not as popular cereal in the human diet, it is important to know that 100 grams of millet contain nine milgrams of iron, making it one of the top foods for the prevention and treatment of anemia. In addition, it helps in the treatment of cardiovascular disease, especially atherosclerosis, followed by diseases of the digestive system, diseases of the kidneys and bladder. It is an excellent diuretic – a tool for the elimination of excess fluid from the body – and therefore also affects the reduction of swelling, which is common during pregnancy. It is also used to prevent urination during sleep, diarrhea … It cleans the skin, strengthens hair and nails. Millet is an ideal grain for preparing porridge, or as a side dish instead of potatoes and rice.

Millet porridge: Boil millet in two and a half times as much soy milk. Add ground almonds, dried cherries or cranberries, and squeezed orange juice to improve the taste of this really not so tasty cereal.

Sesame – It is rich in iron! 25 grams of sesame seeds is sufficient daily intake that will meet half of the daily requirement for iron. In addition, sesame is rich in calcium and (sesame seeds contain seven times more calcium than milk), manganese, copper, magnesium and selenium. It is important for pregnant and lactating women because, among other things, is a good source of high quality protein. You can eat it in ground form, raw, as a condiment cereal, or mixed with yogurt.

Miracle drink for weight loss – cranberry, lemon, orange

August 25, 2015 by Sheila Smith

High temperatures awaken thirst, and during summer we take much more fluids in our body. So let’s be wise and take advantage of it, by consuming a drink that will help to speed up the metabolism and burn fat? This drink made from cranberries, oranges, lemons and several spices will do wonders for your line!

See how to prepare it and start your battle with excess weight today!

Ingredients:

7 glasses of water,
1 cup of cranberry juice without sugar,
Half a teaspoon of cinnamon,
1/4 teaspoon ginger,
1/4 teaspoon nutmeg
3 oranges
2 lemons

Preparation:

Step 1: In a large saucepan put the water to boil. When it boils reduce the heat, and add the unsweetened cranberry juice, cinnamon, ginger and nutmeg.

Step 2: Leave it to cook alltogether on medium heat for 20 minutes. After 20 minutes, remove it from heat and allow to cool to room temperature.

Step 3: Squeeze the oranges and lemons and pour the juice in the drink. Cut a couple of oranges and put them in the drink. Add the ice and your healthy, low-fat summer refreshment is ready!

Studies have shown that cranberry in an excellent food for weight loss, because it stimulates fat burning and contribute to eliminating excess water from the body.

Lemon improves circulation, reduces swelling and helps the body to eliminate excess fluid.

Oranges are one of the most useful of southern fruits, because they contain large amounts of vitamin C – one medium-sized orange has only 47 calories, and it is therefore an essential part of the menu of many diet plans.

Miraculous drink that melts the fatty deposits

August 21, 2015 by Sheila Smith

The drink that we are presenting today is a little more extreme but it does wonders when it comes to losing weight! The ingredients are not exactly glamorous, but they will help you melt fat and achieve the desired shape. And in time you’ll get used to the taste!

Check out the recipe and learn how to make it, and why they are using these ingredients!

Ingredients:

1 teaspoon apple cider,
A pinch of ground chili pepper,
Juice and peel from one lemon.

Preparation: Grate the lemon peel and add 240 ml of hot water. After ten minutes, add the lemon juice, vinegar and the chili pepper.

Stir before each sip and drink before and after every meal.

The chili pepper helps digestion, metabolism and stimulates fat burning. Its ingredient capsaicin stimulates the nervous system that produces heat in the body that promotes the accelerated consumption of calories.

Lemon contains compounds that slow the deposition of fat, and its peel contains policosanol – an ingredient that helps burn the deposited fat.

Apple cider – its regular consumption in moderation helps the decomposition of body fat.

How to Use Aloe Vera

August 13, 2015 by Amy Brown

Aloe vera is one of the most popular plants in the world and in history it was known for its healing properties. There is a legend that it was used by Cleopatra, and many scientific studies have confirmed its beneficial effects. Aloe vera grows in colder regions but also many people grow it at home. Its application is wide so you can drink it as juice, applied as a lotion or take it in capsules. Here are five tips how to use aloe vera.

You can remove make-up with it because it is suitable for sensitive eyes and it is a perfect replacement for oil makeup remover. Cold aloe vera gel will help tired and swollen eyes.

Acne and eczema respond well to natural antiseptics that contain aloe vera. Apply the gel 2-3 times a day to the area until the skin healed. Aloe contains substances similar to menthol which cools the skin. It acts as a protection of the skin and helps restore moisture. When the skin is hydrated, it will quickly recover from burns.

Give your man a natural shaving gel and aftershave. Aloe vera is an anti-inflammatory due to the high amounts of enzymes and water, and is very moisturizing. Provides smoothness of the skin and provides a thoroughly shave.

The skin like vitamins C and E, which are present in aloe vera, that improve skin firmness and keeps it hydrated. Combining with virgin coconut oil can supplement nutrients, essential fats and moisture. Aloe vera gel penetrates the skin almost four times faster than water, and its nutritional softening properties.

Rich with vitamins A, B1, B2, B5, B12, C, E, FOLOMA acid and niacin, aloe vera infused amino acids in our diet. There is no better way to give priority to the vitamins that make up the immune system and act anti-stress. Start with small amounts and consult your doctor before starting the consumption of aloe vera.

Orange smoothie for energy

July 14, 2015 by Sheila Smith

We often feel as if we lack the energy for all the obligations that we must meet in one day. That can be further aggravated by the food or drinks that we take during the day. Always in a hurry, we grab the first thing that comes to hand, most often unhealthy snacks and sweets, soft drinks, coffee, etc.

We present to you an easy and healthy drink that you can always have with you in a bottle when you need refreshment or if you want to increase energy. This smoothie with orange, banana, goji berries and camu camu powder, will give you a long-lasting feeling of satiety. Banana is the queen of fruits for raising energy, and can be combined with almost any fruit and vegetable and is the best base for a smoothie.

Oranges are rich in vitamin C, folic acid, vitamin A, potassium, calcium and fiber. Together with other types of citrus they are one of the most powerful cancer fighters, and also elevate mood. An orange a day can improve the appearance of your skin and hair, and it’s really a good reason that you consume them daily.

Goji berries are among the most powerful and healthiest berries in the world. It’s a high-energy superfood from the Himalayas which contains the greatest amount of antioxidants, amino acids and essential fatty acids. They are rich in iron and vitamin C, and have the ability to strengthen immunity, can slow down the aging of the organism, have an antibacterial and anti-inflammatory properties, improve vision, and can improve the fertility. They call them even “red diamonds” or “happy berry” which certainly justifies their effects!

Camu camu is the richest source of vitamin C in nature (12%). This incredible fruit is rich in antioxidants, amino acids, vitamins and minerals making it the ideal food for strengthening the immune system and increase energy.

RECIPE FOR ENERGY ORANGE SMOOTHIE

2 bananas
2 oranges
a handfull of Goji berries
a teaspoon of Camu camu powder
Water and ice to taste

Put all the ingredients in a blender, mix and decorate as desired. You can add frozen strawberries or raspberries instead of ice for an even better taste!

(Photo credits: www.journal.hr)

Superfoods that help cope with stress

July 13, 2015 by Sheila Smith

The beginning of the week is always stressful. Going back to work after the weekend, the new assignments…all this causes a higher level of stress to the body while you’re trying to go back to your working mode.

Perhaps you will not notice the influence of stress on the body immediately, but over time it will begin to resist in various possible ways. Of those obvious as, irritability, headache and insomnia, to the less obvious, such as hair loss, cracked nails, metabolism imbalance, muscle cramps, problems with the nerves in the body or bone pain. And those less obvious and more insidious effects that are caused by stress,can eventually lead to chronic problems as well as ones more difficult to solve. You’ll wonder why you your back suddenly feels stiffened or why your leg is numb stress will be one of the most obvious solutions.

If you have a more stressful job, the body will eventually get used to the symptoms, but it does not mean that they are less harmful to the body. It is important to listen to your body and find solutions to problems so they won’t become your constant companion in life. Unfortunately the modern world does not allow constant stress relief and we have to solve it in small steps so that its effects would not be accumulated. Movement and exercise are very important factor in this story because you will have a brief moment of peace in the day that you take just for yourself, and at the same time you will prevent the physical effects of stress on the body – yoga class, fitness, swimming, running in nature or just take a walk, breathe fresh air for an hour.

You also need to pay attention to everyday meals. While in times of stress the body begins to look for large amounts of sugar and “junk” food, try to ignore these impulses and find food that will make you feel more satiated and satisfied. Such foods are full of vitamins and minerals, and in addition to helping in stressful situations, they are also very beneficial for the body in the long run and thanks to them you will not accumulate unnecessary weight. The first one was on the list are green vegetables, spinach, asparagus and avocado. Also blueberries are an awesome decision because they are full of antioxidants and vitamin C, and combined with oatmeal or yogurt they can work as a real meal that will soothe the body.

In the breaks between meals nibble almonds, and for lunch or dinner, consider the inclusion of salmon because of the omega-3 fatty acids help the brain function properly, allowing you to be more focused on the job and more effective. For dessert, chose dark chocolate as a healthy daily dose of sugar and chocolate with a high cocoa percentage that has a lot of magnesium, which helps fight stress.

9 Foods That Boost Metabolism Naturally

July 11, 2015 by Sheila Smith

Remember how you could eat anything when you were younger and not gain weight? Now as we get older, we notice that it is no longer so. One reason is that the metabolism slows down and this is related to age and a reduction in muscle mass.
We present to you 9 foods that will help maintain satiety, and will help in the regulation of body weight.
Natural products are still the best: if you want to speed up the metabolism it is better to use natural foods that you can easily incorporate into your daily diet, rather than artificial supplements with uncertain effects.
The term basal metabolism refers to the amount of energy consumed only for the maintenance of bodily functions, without additional operations, for example, breathing or heart rate.
Measurements have shown that as a rule people with greater weight, consume more energy to maintain body function. This is because they have larger body and larger internal organs.
So the basal metabolism is affected by the body weight. Muscles need more energy for operation than fat, and because as we age we lose muscle mass, the basal metabolism slows down.
Thus, two people of equal weight may have a different basal metabolism if one has more muscular mass, while the other has more fat in the body.

We present you the foods that will help you speed up your metabolism, and regulate the weight!
1. Green tea
When talking about weight loss and speeding up the metabolism, green tea is the right choice. Caffeine contained in green tea promotes energy and releases fat from the body. Two to three cups of green tea a day are recommended and are more than sufficient.
2. Cinnamon

Cinnamon is known to combat excess weight and it is one of the foods that accelerates the metabolism most efficiently. The reason is that it helps the digestive system by regulating the blood sugar levels. It is also very healthy for the heart and blood vessels. It is recommended to use cinnamon as a supplement to your coffee or milk drink.

3. Ginger

Ginger is known as the universal remedy that is used for the removal of toxins from the body, and improves the function of the digestive system.
It is known that this spice “melts” the weight and greatly facilitates digestion. It is recommended to drink ginger tea for the best results.

4. Avocado

Avocados are high in unsaturated fats, protein and a very high percentage of fiber which can be as high as 11 to 17 percent in a single fruit. It is also a food that keeps you feel full, even five hours after eating.

5. Chia seeds

The became popular only recently but they are known as a drug that is used to prevent diabetes, controls the weights, and it is used for cardiovascular diseases. It is rich with unsaturated fats, fiber and also is one of the foods that will make you feel satiated.

6. Eggs

Eggs belong in the group of foods that contain the most protein. They have all nine amino acids that are necessary for your metabolism to work rapidly.Scientists have proven that eating protein in the form of dishes with eggs for breakfast keeps you satiated for a long time.

7. Berries

There are many fruits in this group: strawberry, raspberry, cranberry, currant, and they are one of the most famous fighters against diseases of the cardiovascular system. They regulate body weight, are suitable for diabetics, and certainly they are the most important for proper blood count.

8. Chili peppers

Capsaicin, the main ingredient in hot peppers eliminate fat in the form of accelerating the metabolism. When your sympathetic nervous system
(One of the three parts of the autonomic nervous system, which is activated under stress) activates the release of the hormones called -katecholamines, they lead to warming of the organism, and thus the decomposition of fat from the body. This means that your fat is converted into liquid 20 minutes after you eat a hot pepper.

9. Quinoa

Quinoa seeds are rich in magnesium, which is an energy source and the main regulator of blood sugar. The reason why these seeds are classified in these nine foods that boost metabolism is that they do not contain gluten,and most makes you feel full.