Metabolism Booting Vegies.

Incorporating these vegetables will help get a leaner and sexy look for the new you.

Metabolism Boosting Vegetables:

Asparagus:

Asparagus is one of those foods that should be added to every dieter’s meal plan. Your body burn more calories just trying to break down asparagus than asparagus contains. This is a great way to boost your metabolism and get those vitamins that your body needs to stay healthy. Asparagus is rich in nutrients and antioxidant. Asparagus is an excellent source of vitamin B. B vitamins are responsible in DNA synthesis, the central nervous system, and the metabolism of carbohydrates, fats and protein. Vitamin B is also a source of energy production. Individual that may not take in an adequate amount of B6, B12, folic acid, thiamin and niacin often feel depressed and easily fatigued. Having vitamin deficiency also slows your body metabolism which can increase your risk for developing chronic diseases such as hypertension, diabetes and other heart diseases. Beside asparagus vitamin B can be obtained from a host of other vegetables. Just one cup of asparagus provides Vitamin A (29% of RDA), Vitamin C (73% of RDA), Iron (6%) and Calcium (3%). Asparagus contains 32 calories, 6 calories from fat in one cup (8 ounces) as well as 5g of protein and 3g of dietary fiber.

Cabbage:

Cabbage is one of the many vegetables in which contain vitamins and enzyme that aide in burning calories. Metabolism boost come from proteins, vitamins and enzymes stimulators. Cabbage, a member of the brassica family, is known as stimulators of the cytochrome P450 enzyme system. P450 enzyme system is involved in the metabolism of a wide range of compounds, including drugs. Most studies of dietary effects on the P450 enzyme system have been shown in the effect of short-term intake of Brassica vegetables. Including 200 grams cabbage in two or three successive meals can increase metabolism. There have been many diets that have included cabbage because of its rapid effects on your metabolism. However cabbage must be paired along with a protein in order to promote healthy weight loss. Cabbage is also a natural laxative therefore it is imperative to replenish the nutrients and vitamins that are being excreted. Plan meals that with cabbage and/or other members of the brassica family to include 2 to 4 ounces of protein for a balanced diet. Balanced meals promote healthy weight loss. In one whole head of cabbage there is only 290 calories, 6 calories from fat. Cabbage contains 70g carbohydrates, 16g protein and 0g cholesterol. According to the % of RDA, cabbage provides 20% Vitamin A, 61% Calcium, 12% Iron and 789% Vitamin C.

Spinach:

Leafy vegetable such as spinach provide a high amount of magnesium. Magnesium is a mineral required by every cell in your body. Magnesium is responsible for proper heart, nerve and muscle function as well as energy, metabolism. Children often symbolize spinach as a source of strength based on the Popeye character. However, spinach in fact is a great source of strength as it enhances muscles performance and the transmission of energy throughout the body. The better your muscle perform the more calories you burn. Increase your consumption of spinach and other high magnesium foods to give your metabolism a boost and burn calories. Spinach is packed full of other important vitamins and nutrients such as potassium, iron, and antioxidants such as vitamin C. Vitamin C fights toxins in your body, builds the immune system and prevents cell damage. Spinach also contains fiber, which is difficult for your body to break down. Therefore your body uses up more energy to process it. Spinach is in season from May to October. Still spinach can be purchased year round both fresh and frozen. One portion of spinach is about 300 grams. Spinach can be enjoyed raw or cooked. One cup of raw spinach contains 7 calories, 1 calorie from fat, 0g saturated fat, 24mg sodium, 1g dietary fiber and 1 g of protein. Spinach provides Vitamin A (56% RDA), Vitamin C (14%), Calcium (3%) and Iron (5%).

Celery:

Celery is believed to be a negative-calorie food. A negative-calorie food is defines as food that burn more calories by digestion than it actually provides. However, celery is NOT a negative calorie food. The thermic effect of food (TEF) causes your body to burn up calories as it processes meals, snacks, and beverages. This process is explanations for anywhere from 0 to 30 percent of the calories you eat. A medium-sized rib of celery has only about six calories and its TEF is approximately half-a-calorie therefore your body actually takes in 5.5 calories and burns .5 calories. Celery is used in weight-loss diets, where it provides low-calorie dietary fiber. Celery seed are also a reliable source of calcium. Some individuals may prefer to snack on celery sticks between meals to subside hunger. Celery is also a way to boost your metabolism is it does provide energy. Celery seeds have been stated to reduce high blood pressure and improve circulation. The USDA suggests that 100 grams of raw celery will only contain as much as 16 calories and only 2 calories from fat. Celery is a good source of riboflavin, Vitamin B^, Calcium, Magnesium, Dietary fiber, Vitamin A, Vitamin C, and Potassium.

Cucumbers:

Fresh cucumbers are mostly composed of water yet they still provide a great source of nutrition. The flesh of the cucumber alone is full of vitamins such as vitamins A, C and folic acid. Cucumbers are also known for their high fiber content. Fiber is responsible for our body natural processes. Having a daily serving of fiber is important when trying to achieve a healthy body and lifestyle. Cucumbers also contain minerals such as magnesium, silica and potassium. Silica is a mineral that contributes to out connective tissue strength. Connective tissue is what holds our body together. Cucumbers are effective in use for correction of various skin problems, such as swelling under the eyes and sunburn. Cucumbers also contain ascorbic and caffeic acids which are acids that prevent water retention and explain why cucumbers are great for swollen eyes, burns and dermatitis. Raw foods contain more enzymes than cooked food. Eating raw cucumber assists in the body's natural metabolism. Cucumber juice is a diuretic which encourages the body to rid itself of toxins and stimulates the body natural processes boosting your metabolism. One half cup of sliced raw cucumber has only 8 calories, 0 fat calories and 1mg Sodium. Cucumbers are a good source of Vitamin A, Vitamin C, Magnesium and Potassium.

Carrots:

The sweet and tasty carrot is known for being rich in anti-oxidants, vitamins and dietary fiber. Carrots provide only 41 calories per 100 g, insignificant amount of fat and no cholesterol. Carrots are a very good source of carotenes and vitamin-A. In addition, the vitamin-A in carrots also have been noted to improve vision, reproduction (sperm production), maintenance of skin integrity, growth and development. Carrots contain 1.7 grams of fiber which aides in booting your metabolism. It is recommend consuming up to 25 grams of fiber per day to maintain healthy body and organ functions. Studies also suggest that eating up to 25 grams of carrots, equivalent to a quarter of cup, could decrease the risk of cardiovascular disease. Fresh roots such as carrots are a significant source of vitamin C. They also provide approximately 9 percent of the recommended daily value (RDA). Vitamin C is essential in maintaining healthy connective tissue, teeth and gums. Carrots contain good amounts of vitamin B-6, thiamin which help improve energy and boost metabolism. Potassium can also be found in carrots which are great for reducing high blood pressure. One cup of chopped carrots contains 52 calories, 3 calories from fat, 4g dietary fiber, 88mg sodium and 1g protein. Based on the recommended daily allowance, carrots provide 428% Vitamin A, 13% Vitamin C, 4% Calcium and 2% Iron.

Tomatoes:

Tomatoes have been considered one of the top 10 foods to boost the body’s metabolism. An important fact to remember is that in order to boost your metabolism is eating the right foods that encourage your metabolism to work for you. Foods containing the right amounts of fiber, protein, carbohydrates, sodium and cholesterol all play a part in increasing your body’s energy levels and burn calories. Tomatoes are one of these vegetables that are naturally high in fiber and low in calories. The high fiber content is good for satisfying hunger and aiding in proper body functions, especially in the digestive system. Tomatoes contain antioxidants which fight the bad free radicals that are presents during metabolism. Antioxidants are also good for the body’s protection against cell damage. Researchers have found a link between the consumption of foods that contain high amounts of antioxidants and the decrease in the risk of heart disease and prostate cancer. Tomatoes contain 32 calories per 1 cup serving. Also, a total of 3 calories from fat, 9mg sodium, 2g dietary fiber and 2g protein. Tomatoes provide Vitamin A (30% RDA), Vitamin C (38%), Calcium (2%) and Iron (3%). They are also a good source of Vitamin E, Vitamin B6 and Potassium.

Habanero Peppers:

Hot peppers such as habaneros are a low-calorie food that helps boost metabolism by thermogenesis. Thermogenesis means to produce heat and metabolic stimulation. The habanero pepper is rated as the hottest pepper on the Scoville scale. Habaneros can aide in burning calories. 45 calories can be burned in just 3 hours if 6 grams of peppers are eaten. Some of the other benefits of habaneros are based in their vitamins and nutrients. Habanero peppers contain amino acids. Amino acids also help regulate body functions. Tryptophan helps generate serotonin. Serotonin is what regulates our mood and sleep. Habanero peppers also contain lysine which is not produced by our bodies. All lysine must come from our food. Lysine is instrumental in changing fatty acids into energy. Lysine also helps with the absorption and storage of calcium in the body. Habanero chili peppers also provide vitamin C, vitamin A and folic acid. Vitamin C is used in building collagen for bones, teeth and connective tissues. Vitamin A helps maintain healthy eyes, hair and skin integrity. Folic acid aides in the change of carbohydrates into glucose also known as the fuel for your body. An added benefit of habaneros is the spicy heat boosts perspiration. Perspiration is necessary for maintaining your body temperature. A half cup of raw habanero pepper contains 15 calories, 0.7g protein, 3.5g carbohydrate, 0.1g total fat and 0.6g fiber.

Jalapeno Peppers:

Jalapeno peppers are a sure way to boost your body’s metabolism and burn calories. In some culture, jalapeno peppers are favored vegetable or spice. Jalapenos are spicy in flavor and been stated to quickly raise your metabolism. Raw jalapenos is low in saturated fat, cholesterol and sodium. Jalapenos are a good source for riboflavin, niacin, iron, and magnesium. Vitamin A, Vitamin C, Vitamin K, Vitamin B6, Thiamin and dietary fiber are also found in jalapenos. In published studies, 3 mg of dihydrocapsiate (a compound found in chili peppers similar to jalapenos) can raise your metabolism to burn about up to 75 calories a day. It is suggested to plan meals to include up to 10 jalapenos a day. Eating jalapeno peppers will increase your body temperature, a process known as thermogenesis. Once your body’s temperature is increased, your metabolism boosts. Your metabolism must now work harder to get your body’s temperature back to normal. You will begin to perspire at this time as perspiration also aides in cooling your body. Jalapeno peppers as well as other spicy peppers help to burn fat. Jalapenos and other peppers are only a temporary burn and are suggested to be a part of a healthy diet to promote weight loss. One cup of sliced jalapenos only contains 27 calories, 5 calories from fat, 1mg sodium, 3g dietary fiber, and 1g of protein.

Miscellaneous Food Items and Spices that Boost Metabolism

Metabolism Boosting Spices & Miscellaneous Food Items

Cayenne Pepper Flakes:

Cayenne pepper flakes are a good source for a metabolism boost because of its ability to increase the body’s internal temperature cause the body to work harder to cool itself down. By the body working twice as hard to stay cool it is using up more calories. Cayenne pepper flakes can induce calorie burning by up to 25%. Individuals that include cayenne pepper flakes in their foods and drinks have burned 50 to 75 more calories. Cayenne pepper flakes are derived from cayenne peppers. Cayenne peppers are among many other chilies that have been known to aide in weight loss. Many individuals have used cayenne pepper in combination with lemon, honey and warm water. This combination detoxifies the body; purging the body of excessive fat and waste that line the intestinal tract. By forcing out this waste, the body also sheds unwanted fat and calories. Cayenne peppers have very high levels of vitamins and minerals. Just 100 g provides (in % of RDA) 127% of vitamin-C (Ascorbic acid), 39% of vitamin B-6 (Pyridoxine), 54% of niacin, 71% of riboflavin, 1387% of vitamin A, 97.5% of iron, 41% of copper and 43% of potassium.

Garlic:

Garlic, although not favored for its smell, is popular among many for its many health benefits such as boosting metabolism and a healthy heart. One or two garlic cloves in your meal will make a huge difference in flavor and in your health. Garlic is known for its ability to help regulate blood pressure, keeps arteries free of plaque, lowers cholesterol, and decrease the risk of heart attack. A healthy heart will mean that your body’s metabolism will function better. Garlic is rich in antioxidants containing both Vitamin C (71% of RDA) and selenium. These two antioxidants help expel unstable oxygen molecules from the body that can cause extensive damage to the body’s cells and tissues. These molecules known as free radicals are believed to be the cause of many diseases including asthma, diabetes, heart disease and cancer. Studies suggest that garlic may also be responsible for fat reduction. Garlic contains a sulphur compound that restricts pre-fat cells into full blown fat cells by reducing inflammation. Garlic is also a good source for Iron and Calcium (25% of RDA). 1 cup of raw garlic contains 203 calories, 6 calories from fat, 0g of saturated fat, 23mg sodium, 45g carbohydrates and 9g protein.

Curry Powder:

Curry powder is recognized by some for its green color or for its unique smell. Curry is used mostly in Indian and Caribbean recipes for its gentle spice and full flavor. Used most on meat dishes, curry powder is also acknowledged for it metabolism boosting abilities. Curry powder is a combination of spices, including turmeric, cinnamon, black pepper and/or cumin. Curry powder boosts metabolism much like peppers do. The spicy heat of curry powder raises your heart rate and body temperature. Ingredients in curry powder also have other health benefits. For instance, turmeric improves the metabolism of fats. Cinnamon has been linked to a variety of health conditions. Cinnamon has been used to regulate blood sugar, stop medication resistant yeast-infections and provide relief for arthritis. Researchers suggest that curry has been linked to the prevention of Alzheimer’s. Cumin, an ingredient in curry powder, has been said to clear the brain of protein deposits that have been linked to the onset of Alzheimer’s. Curry powder contains 20 calories, 7 calories from fat per tablespoon. Curry powder also contains 3mg sodium, 4g carbohydrate and 1g protein.

Peanut Butter:

Although peanut butter may be high in calories it is a great food to get your metabolism revved up. Peanut butter contains protein which helps build lean muscle. The natural sugars in peanut butter provide energy throughout the day. Most individuals will enjoy peanut butter on whole-grain or wheat toast which will provide the fiber needed for a healthy body and assist in proper weight maintenance. Peanut butter is one of the foods that take longer for your body to break down. Making your body work harder increases the amount of calories burned. Therefore despite the calorie content of peanut butter, peanut butter is a key food item in weight loss and healthy diets. Peanut butter also keeps your belly feeling full without feeling heavy. Many individuals love to snack on peanut butter with fruits and vegetable such as apples and celery, respectively. Peanut butter contains its own natural oils so when used for cooking eliminates the need for extra oil. Peanut butter contains 65 grams of protein and 15 grams of fiber. Both are known for making the body work harder and burn calories. In 2 tablespoons of peanut butter there is about 190 calories and 16 grams of fat.

Almonds:

Almonds are rich in healthy monounsaturated fat. Almonds also contain other nutrients such as Vitamin E, Magnesium and Phosphorus. Many that are trying to lower they cholesterol may include almonds into their daily diets as almonds are known reducing cholesterol and lowering blood sugar. Almonds are also linked to boosting your metabolism and aiding in weight loss. Evidence also indicates that almonds may boost your metabolism and increase weight loss. A recent study revealed that overweight women who went on a 12 week high-monounsaturated fat diet showed a decrease in body fat and gained lean muscle mass. Lean muscle mass increases the amount of energy your body uses since your body burns calories in order to hold onto muscle mass. It is important to keep in mind that almonds, as are most nuts, are high in fat and calories. Therefore it is recommend not to exceed a certain amount of nuts per day or else you may gain weight instead of lose. Almonds provide 12 grams of fiber, 25 grams of calcium and 20 grams of iron in a one-cup portion. Almonds are a part of the nut family and should be avoided if you have a nut allergy.

Olive Oil:

Olive oil can be used for cooking as well as to add flavor to salad as a dressing. Olive oil contains a number of antioxidant compounds. These antioxidant compounds have been linked to anti-inflammatory agents. People normally do not think of olive oil as a weight loss tool but its high amount of monounsaturated fat can boost your metabolism. Olive oil increase fat burning which in turn will increase your metabolism. Researchers have found that people that include olive oil in their diets use more energy and thus burn more calories. Olive oil contains health benefits that include lowering bad cholesterol levels in your blood because of its rich monounsaturated fat substance. Extra virgin olive oil contains the highest levels of antioxidant polyphenols and oleic acid. Olive oil is the healthy option to other vegetable oils. For healthy results, olive oil should be used in moderation. Just 2 tablespoon olive oil every day can help reduce the risks of heart disease. One tablespoon of olive oil contains 119 calories of which all 119 calories are from fat. However, one tablespoon of olive oil only contains 2g of saturated fat.

Beans:

Beans are a really good source of cholesterol-lowering fiber. The high fiber content of beans prevents blood sugar levels from rising too fast. Beans are an especially good choice for those with diabetes, insulin resistance or hypoglycemia. Combined with whole grains such as rice or barley, beans provide fat-free high quality protein. Having a diet that contains at least 50 grams of fiber a day has shown to considerably lower blood sugar levels and reduce cholesterol by about 7 percent. Besides providing complex carbohydrates which burn slower than simple carbs, beans can increase your energy by helping to replace iron. For example, a cup of lima beans contains 24.9% of the daily value for iron. Iron is especially important for women who have menstrual cycles as they are more at risk for iron deficiency. Both iron and protein can be found in red meat, however beans are a low-calorie fat-free alternative. Kidney beans contain 215 calories, 14 calories from fat in an 8 ounce serving. Canned kidney beans contain 0g saturated fat, 758mg sodium, 41g total carbohydrates and 13g of protein. Kidney beans are the most common bean used in cooking.

Sprouts:

Sprouts such as Alfalfa are a rich source of a variety of nutrients. Alfalfa sprouts are regarded as the most nutritious foods in the world. Alfalfa sprouts contain about 25 percent protein and is a good source of lysine. Lysine is an essential amino acid that is needed for producing hormones, enzymes and antibodies. Alfalfa sprouts contain many minerals and vitamins, including zinc and beta-carotene. Beta-carotene contains vitamins that responsible for energy production which helps boost your metabolism. B-vitamins such as B6 and B-12 are mainly used for cellular metabolism which burns glucose molecules to produce energy storage molecules. Sprouts are contains vitamins A, C, D, E and K which are all essential for maintaining a healthy body. The amino acids found in sprouts are also known as the “building blocks” of protein. Protein can be used to increase muscle and also be metabolized into glucose when energy is needed or when blood glucose levels are low. Bean sprouts are known for their use in Asian dishes. Alfalfa sprouts contain 4g carbohydrates, 2.5g fiber and 0.5g fat in 100g serving size.

Try these fruits to boost your metabolism.

Metabolism Boosting Fruits

Lemons:

Lemon is one the many fruits that contain many benefits. Most individuals resort to lemon when seeking help with chest colds, constipation and weight loss. Lemon has also been used to destroy intestinal worms. Lemon is also a powerful antibacterial. Lemons also boost the metabolism. With Vitamins A and C, lemon provides a good source of vitamins that is essential for healthy teeth, gums and bones. The Vitamin C in lemons increase immunity as well as accelerate metabolism. Lemon with warm water and honey is a great way to cleanse your body of harmful toxins and excessive bile. Drinking a cup of this natural detox every morning will help burn fat and shed excessive weight in a safe and natural manner. For a happy and healthy body, add lemon to your weight loss regimen. One lemon a day will results in noticeable results within a week. Not only will you see a difference in your waistline, but your body will be a great shield against the common cold, influenza and malaria.

Limes:

Limes are a bright green citrus fruit that is available year round in all supermarket and fruit stands. Limes are a tropical fruit from the continent of Asia that has been linked to weight loss. Fruits related to the lime such as grapefruits, lemons and oranges have all been said to provide loads of essential vitamins and other health benefits. The fruits of the citrus family have also been widely used in weight loss aides. Many use limes as a way to boost their metabolism and burn calories. Along with regular exercise and a healthy diet, can limes can help you reach your weight loss goals. They are also low in calories. A whole lime contains only 20 calories, of a gram of fat and no saturated fat. Just one lime also provides 23 percent of your daily value for Vitamin C, an important nutrient. The best use for limes as a weight loss aide is to drink a glass of water with a slice of lime as a replacement to other high calorie beverages. There are no calories in a glass of water with a slice of lime. Limes also add a ton of flavor to recipes without adding a lot of calories.

Oranges:

Amazing weight loss results are linked to fruits and vegetables that you eat every day. For instance, an orange contains your full daily dose of Vitamin C. Oranges provide a double benefit. Besides providing your body with nutrients needed to help your body stay healthy and free of cold causing bacteria, oranges can boost your metabolism and burn fat. Oranges contain 45 percent Vitamin C which is 54 percent of the recommended daily nutritional daily intake. The peel of an orange is also consumable and has dietary benefits. The peel of an orange also has a high source of Vitamin C and fiber. Fiber promotes great digestive track health by riding the body of excess waste. Oranges are a great addition to recipes as well. Drinking an 8 ounce glass of orange juice every morning will keep your immunity strong in the fight against colds and viruses.

Apples:

Having a snack between meals or as a meal replacement can help give your body energy by providing a boost of fuel. Apples, for example, are a great snack because of their high fiber content and natural sugars. Healthy snacks like apples in appropriate portions can help you avoid feeling extremely hungry between meals which lead to overeating. Overeating is the leading cause in weight gain because it leaves you feeling sluggish and lazy. With a healthy supply of carbohydrates and proteins, apples help build muscle. Building muscle aides in weight loss because muscle cells burn fat cells. Apples contain only 65 calories of which only 2 calories are from fat. The rest of the calories will burned during daily activities. Apples do not contain any saturated fat and up to 17 grams of 17 grams of carbohydrates which is the fuel your body needs to stay energized. Having an apple a day keep more than the doctor away, it also keeps away those calorie laden cravings.

Grapefruits:

Grapefruits provide the same benefit as other fruits of the citrus family however grapefruits are more filling than a range and more appealing to the taste than a lemon or lime. Grapefruit can be added as a component to a great breakfast. Grapefruits have the same natural ability to help cut excess fat and boost the metabolism. Many prefer to drink grapefruit juice throughout the day for energy boost as well as a hunger eliminator. Ruby Red or Pink grapefruits are 2 of the many variations of this fruits. Ruby Red and Pink grapefruits are also the most commonly eaten type of grapefruit as they tend to be a little sweeter and gentler on the palette. The average serving size for grapefruits is 230 grams the equivalent to a whole grapefruit. Grapefruits contain 97 calories of which 3 calories are from fat. Grapefruit contain an entirely larger amount of Vitamin C. Other nutritional benefits of grapefruit are Vitamin A and Carbohydrates. The Carbs in grapefruits are what keep you filling full and satisfied. The natural sugars eliminate the desire for unhealthy snack alternative. Eating a half of grapefruit for breakfast will kick start your metabolism into high gear and begin burning away those excess calories.

Berries:

Many berries are effective in weight loss and energy boost. Berries such as cranberry and blueberry provide a wealth of health benefits including boosting your metabolism. However, no berry has become as widely known and sought after as the acai berry. The acai berry is a type of fruit grown in Brazil. It has a vibrant purple hue and extremely rich in antioxidants, which have been linked to the fighting against aging. The acai berry can be consumed in either a juice or pill form and can be found mostly in health and nutrition stores. The acai berry is connected with boosting metabolism because of its properties such as simple sugars, fiber and vitamins. Fruits containing natural (simple) sugars can easily burned by the body and converted into energy. The amount of fiber in the acai berry also helps the body stay full for a longer period of time. It is suggested that a combination of natural sugars for fuel combined with slow-burning fiber is a winning combination for metabolism boost and burning fat. The water content of fruit is an added benefit why fruit can help you shed pounds. It has shown that when the body is properly hydrated those cravings and hunger pains subside. It has been noted that often times dehydration can be mistaken for hunger.