Vitamins and minerals are the building blocks of a healthy body and the B vitamins (all 8 of them) are responsible for energy levels, brain function, and cell metabolism. Feeling a little off, tired, and having trouble concentrating? It could be that your B vitamins are low. The collective group of all 8 B vitamins as a supplement are called “vitamin B complex” and here’s what they help with in your body:
• Energy levels
• Mood regulation
• Muscle tone and performance
• Brain function
• Red blood cell growth
• Digestion and appetite
• Hormones and cholesterol levels
• Cardiovascular health
• Overall cell health
Did you know there are foods that contain almost zero calories? While they may be extremely low in calories, that doesn’t mean they don’t do anything for you. Here are some foods with low calories that also pack a nutritional punch:
1 cup = 27 calories
Vitamin K, folate
• Bell Peppers
1 cup = 46 calories
Vitamins A, B6, C, E, and K, riboflavin, niacin, folate, potassium, fiber
1 cup = 31 calories
Vitamins C and K, folate, potassium, manganese
• Brussels Sprouts
1 cup = 38 calories
Fiber, vitamins C and K, potassium, iron
1 cup = 22 calories
Vitamins C, K, and B6, folate, fiber
1 cup = 53 calories
Vitamin A, fiber, potassium
1 cup = 25 calories
Vitamins C, K, and B6, fiber, folate
1 cup = 16 calories
Fiber, vitamins A, C, and K, folate, calcium, potassium
1 cup = 33 calories
Vitamins A, K, C, and B6, manganese, calcium, copper, potassium, magnesium, iron, thiamin, antioxidants
You may have heard the phrase “let food be thy medicine, and medicine be thy food” from ancient Greek physician Hippocrates. But did you know he would prescribe garlic to people as treatment for a variety of conditions? Modern human research has now backed up his claims in what garlic can do for you:
• Lower Blood Pressure
The anti-inflammatory properties of garlic help blood flow through your body easier, which may result in lower blood pressure overall. A study found that people that supplemented with 600-1,500 mg of aged garlic lowered blood pressure by up to 10%.
• Lower Cholesterol
Over time, garlic supplementation may lower LDL (or “bad”) cholesterol levels while keeping HDL (the “good” stuff) levels where they’re at.
• Heart Health
Aside from the two benefits mentioned above, garlic may also relax hardened blood vessels and reduce blood clots by increasing nitric oxide production.
• Immunity Boost
Garlic can decrease the number of times you get a cold throughout the year, shorten the amount of time you have symptoms, and decrease their severity.
• Boost Athletic Performance
The heart-boosting benefits of garlic can lead to an increase in athletic performance. Some participants in a study found that their peak heart rate improved and they could exercise longer without feeling as tired.
Regular garlic use may lead to things like improved brain function and even softer skin thanks to the antioxidants it contains.
If your metabolism is higher, you can burn more calories and it’ll be easier to keep your weight where you’d like and avoid excess fat. Did you know certain foods can actually help give your metabolism a boost?
• High-Protein Foods
You actually burn calories by digesting food and it takes more energy to digest protein than it does fat and carbs. Foods like fish, meat, eggs, legumes, and nuts could help boost your metabolism for a couple hours.
• Spicy Foods
A chemical called capsaicin that’s found in chili peppers can help increase your metabolism by burning around 50 extra calories per day. It’s also been found to help reduce your appetite so you can avoid giving in to cravings.
• Iron, Zinc, and Selenium-Rich Foods
Proper function of your thyroid can be supported by getting the right amounts of iron, zinc, and selenium in your diet. Foods like meat, seafood, legumes, and nuts are all good sources that can help support a healthy thyroid and metabolism.
Caffeine has been shown to potentially increase metabolic rate by 11% and can even help with workout performance, but keep in mind the effects of caffeine vary for each individual.
Most tea contains a combo of caffeine and plant-based flavonoids that can give you a metabolism boost. In particular, oolong and green teas may boost your metabolism enough to burn an extra 100 calories per day.
Simply dissolving ginger in water can help burn 43 additional calories.
• Coconut Oil
MCTs or medium-chain triglycerides are very popular right now due to how your body processes them. Unlike most long-chain fats, MCTs go straight to your liver to be used as energy, which keeps them from being stored as fat. This can help increase metabolic rates and reduce belly fat.
You won’t find another fruit like the avocado. It’s unique texture, appearance, and taste are interesting enough (did you know they’re sometimes referred to as “alligator pears”?) but their nutritional benefits are even better.
🥑 Avocados are packed with 20 different vitamins and minerals including vitamins K, B5, B6, E, folate, and potassium.
🥑 The amount of potassium in avocados is actually higher than bananas per serving, coming in at 14% of your daily amount versus 10% in bananas.
🥑 They’re rich in fiber with 7g in a 3.5oz serving.
🥑 While avocados have 9g of carbs per serving, the 7g of fiber make them only 2g of net carbs.
🥑 They’re high in heart-healthy monounsaturated fat that’s similar to the fat found in olive oil.
🥑 While they’re packed with good stuff, they don’t contain any cholesterol or sodium and are low in saturated fat.
🥑 Avocados are high in antioxidants and even boost antioxidant absorption from other foods due to their fat content.