vitamins deficiency symptoms

Boost metabolosm eating proper foods

It is well known fact that metabolism breaks down carbohydrates, fats and proteins in the food you eat to make the energy your body needs.

vegetables and fruits boost metabolismProper food rich with vitamins and minerals selection keeps your body functioning well and can also boost your metabolism.

Metabolism is determine by amount of calories you eat, genes and the amount of calories that you burn.

First of all the body breaks down carbohydrates, then fats and finally proteins. The food that you eat makes up 5 to 10 percent of your metabolic rate.
Foods that boost your metabolism are vegetables and fruits. Llean proteins, fish, healthy fats and whole grains also speed up metabolism.

Most effective vegetables boosting metabolism are spinach, broccoli, carrots, asparagus, cabbage, beet roots, assorted beans and dark, leafy vegetables.

Excellent food sources of protein are skinless poultry and eggs.

The omega 3 fatty acids in fish boost your metabolism by burning up to 400 calories a day.

The enzymes in your body that burn fat increase while those that store fat decrease.

If you are not a fish eater, take omega 3 capsules that contain a minimum of 300 milligrams total of EPA and DHA.

Eat healthy fats like nuts and peanut butter.  Whole grains found in brown rice, cereal, barley and oats speed up your metabolism as well.

Consume foods with  vitamin B group, magnesium and fiber to boost your metabolism.

Eating the right foods to increase your metabolism and take supplement if you your additionally. Drink plenty of water during the day. Exercise at least three times a week also help boost your metabolism.


July 22, 2009 | Filed Under Healthy diet, Magnesium, Metabolism, Vitamin B | Leave a Comment 

Benefits of foods high in fiber

Many people in our days suffer from extra weight and diseases of digestive system. Most often these problems lie in the totally natural fibrous foods. Foods high in fiber have many advantages. Many diseases just start from the irregularity with the digestive system of persons. To normalize of digestive system functionality use high fiber foods. Foods high in fiber have the natural ability to dissolve water in them on their way in the digestive tract, this helps in the smooth excretion process with softer and bulkier stools. The second main advantage of using the high fiber food is that it helps a person to loose his weight. Many people take numerous supplements and take any possible measures to loose their weight but that goes in vain. A person can naturally loose weight without any side effects by adding fiber foods into their daily diet. It is also believed that foods high in fiber help in control of the diabetes. A person who takes fiber food in his diet feels more active and efficient in his daily life as fiber food, unlike sugar gives more energy to body.

Types of foods high in fiber for different lifestyles

Some people do not know about the advantages that foods high in fiber offer, the ones who do, certainly add them in their daily eating. There are different types of foods high in fiber available in the market according to the different lifestyles. For example, a person with office job who has to sit all day long needs low fiber meal while a person with busy schedule and tough and tiring job will need a high fiber food. People who are always on the go also has the choice because there are fibrous drinks, vitamins and gums available to fulfill their daily need of fiber.

Fiber content of some foods

(g/100 g of edible portion)

Food description

Dietary fiber

Water

Conversion information

Fruits

Bananas

2.4

74.3

1 medium = 118 g

Apples

2.7

83.9

1 medium = 138 g

Oranges

2.4

86.8

1 medium = 140 g

Orange juice

-

88.4

8 ounces = 248 g

Grapes

1.0

80.6

1grape = 5 g

Plums, dried

7.1

32.4

1 dried plum = 8.4 g

Vegetables

Tomatoes

1.1 9

3.8

1 medium = 123 g

Broccoli, cooked

2.9

90.7

1 spear = 37 g

Corn, cooked

2.4

76.7

1/2 cup = 82 g

Snap beans, cooked

2.8

89.9

1 cup = 124 g

Lettuce, romaine

1.7

94.9

1/2 cup = 28 g

Potatoes, baked

without skin

1.5

75.4

1/2 cup = 61 g

Potatoes, French-fried, oven-baked

3.2

57.1

10 pieces = 50 g

Peas, cooked

5.5

77.9

1 cup = 160 g

Cereals and Grains

Bread, whole wheat

4.3

37.1

1 slice = 25 g

Bread, white

2.3

36.7

1 slice = 25 g

Bread, rye

5.8

37.3

1 slice = 32 g

Rice, white, cooked

0.4

68.4

1 cup = 158 g

Rice, brown, cooked

1.8

73.1

1 cup = 195 g

Oatmeal, cooked

2.3

77.0

Bran flakes

14.1

2.5

1 cup = 49 g

Corn flakes

2.8

3.2

1 cup = 28 g

Dry Beans and Nuts

Kidney beans, canned

3.5

77.9

Garbanzo beans, canned

4.4

69.7

1 cup = 240 g

Almonds, dry-roasted

11.8

2.6

1 cup = 138 g

Walnuts, English

6.7

4.1

1 cup chopped = 120 g

Peanuts, dry-roasted

8.0

1.5

1 cup = 146 g

SOURCE: Data obtained from the USDA Nutrient Database,

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June 7, 2009 | Filed Under Cardiovascular system, Fiber, Healthy diet, Metabolism, Weight management | Leave a Comment 

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