Burn Calories Fast With These 6 Foods

Tart Cherry Juice Lowers Blood Pressure
Tart Cherry Juice Lowers Blood Pressure
Tart Cherry Juice Lowers Blood Pressure
Tart Cherry Juice Lowers Blood Pressure
Tart Cherry Juice Lowers Blood Pressure
Tart Cherry Juice Lowers Blood Pressure

Want to burn your calories fast? Just add these 6 foods to diet to speed up metabolism

International Business Times

Take a look at some of these nutrient-rich foods to increase your metabolism.

There are a number of drinks and other products in the market that claim to boost your metabolism. But the effectiveness of these products is, however, questionable. What goes without saying is that natural foods are the best. If you didn’t know, these vitamins and nutrient rich foods can actually boost your metabolism and give your body the sustenance it needs to survive and thrive.

Beans

Beans are loaded with dietary fibre which lowers the insulin levels and improves insulin sensitivity over time. This in turn, helps your body to store less fat. It serves as an excellent food for boosting metabolism.

Oily fish

Oily fishes such as salmon and tuna are rich in omega-3 fatty acids. These fatty acids reduce resistance to leptin – a hormone that helps in determining how fast fat is burned.

It also balances blood sugar and helps in reducing inflammation and both of them helps in regulating metabolism. So, oily fish is a great choice for boosting your metabolism.

Cruciferous vegetables

Cruciferous vegetables such as cabbage, broccoli, cauliflower, and Brussels sprouts contain essential nutrients like calcium and vitamin C that will speed up your metabolism. Apart from it, they also have high water and fibre content. This combination increases the ability of the body to burn fat.

Hot peppers

You may have heard that spicy foods help in boosting your metabolism and it is true. The compound, capsaicin that makes peppers hot helps your body burn more energy. It even curbs your hunger for at least three hours after you eat. It serves as an excellent food for increasing metabolism.

Berries

Berries stabilize the glucose levels and decrease the body fat content showing beneficial effects on metabolism. Eating red berries also hasa positive impact on cardiovascular health.

Citrus fruits

Citrus fruits are great for digestion. They are low in sugar and contain an antioxidant that helps in lower your blood sugar response after meals. The vitamin C in citrus fruits helps in faster metabolism.

→  Read full article

 

Health Benefits Of Broccoli Require The Whole Food, Not Supplements

Eat ’em and reap seems to be the word based on research published by scientists from the Linus Pauling Institute at Oregon State University.

CORVALLIS, Ore. – New research has found that if you want some of the many health benefits associated with eating broccoli or other cruciferous vegetables, you need to eat the real thing – a key phytochemical in these vegetables is poorly absorbed and of far less value if taken as a supplement.

The study, published by scientists in the Linus Pauling Institute at Oregon State University, is one of the first of its type to determine whether some of the healthy compounds found in cruciferous vegetables can be just as easily obtained through supplements. The answer is no.


Not only do you need to eat the whole foods, you have to go easy on cooking them.

“The issue of whether important nutrients can be obtained through whole foods or with supplements is never simple,” said Emily Ho, an OSU associate professor in the OSU School of Biological and Population Health Sciences, and principal investigator with the Linus Pauling Institute.

“Some vitamins and nutrients, like the folic acid often recommended for pregnant women, are actually better-absorbed as a supplement than through food,” Ho said. “Adequate levels of nutrients like vitamin D are often difficult to obtain in most diets. But the particular compounds that we believe give broccoli and related vegetables their health value need to come from the complete food.”

The reason, researchers concluded, is that a necessary enzyme called myrosinase is missing from most of the supplement forms of glucosinolates, a valuable phytochemical in cruciferous vegetables.

Without this enzyme found in the whole food, the study found that the body actually absorbs five times less of one important compound and eight times less of another.

Intensive cooking does pretty much the same thing, Ho said. If broccoli is cooked until it’s soft and mushy, its health value plummets. However, it can still be lightly cooked for two or three minutes, or steamed until it’s still a little crunchy, and retain adequate levels of the necessary enzyme.

The new study was published in the Journal of Agricultural and Food Chemistry. It was supported by the National Institutes of Health.

Broccoli has been of particular interest to scientists because it contains the highest levels of certain glucosinolates, a class of phytochemicals that many believe may reduce the risk of prostate, breast, lung and colorectal cancer. When eaten as a raw or lightly-cooked food, enzymes in the broccoli help to break down the glucosinolates into two valuable compounds of intensive research interest – sulforaphane and erucin.

Studies have indicated that sulforaphane, in particular, may help to detoxify carcinogens, and also activate tumor suppressor genes so they can perform their proper function.

Most supplements designed to provide these glucosinolates have the enzyme inactivated, so the sulforaphane is not released as efficiently. There are a few supplements available with active myrosinase, and whose function more closely resembles that of the whole food, but they are still being tested and not widely available, Ho said.

Small amounts of the myrosinase enzyme needed to break down glucosinolates are found in the human gut, but the new research showed they accomplish that task far less effectively than does whole food consumption.

Although broccoli has the highest levels of glucosinolates, they are also found in cauliflower, cabbage, kale and other cruciferous vegetables. The same cooking recommendations would apply to those foods to best retain their health benefits, Ho said.

Many people take a variety of vitamins, minerals and phytochemicals as supplements, and many of them are efficacious in that form, researchers say. Higher and optimal levels of popular supplements such as vitamins C, E, and fish oil, for instance, can be difficult to obtain through diet alone. Some researchers believe that millions of people around the world have deficient levels of vitamin D, because they don’t get enough in their diet or through sun exposure.

But for now, if people want the real health benefits of broccoli, there’s a simple guideline:

Eat your vegetables.

About the Linus Pauling Institute: The Linus Pauling Institute at OSU is a world leader in the study of micronutrients and their role in promoting optimum health or preventing and treating disease. Major areas of research include heart disease, cancer, aging and neurodegenerative disease.

Superfoods cover image

Play The Is It Healthy Game!

Read Nutrition News

Making Healthy Choices Easier Than You Think

You have Successfully Subscribed!