Healthy foods to activate your metablolism

You'll need about four pieces of whole fruit daily to reap the benefits. Grapefruits, oranges and peaches are all good sources, but since most pectin is found in the fibrous pith and peel, whole apples are one of the best. Your car runs on gasoline, and your thyroid runs on iodine.

Insufficient levels of the element inhibit the production of metabolism-regulating thyroid hormones; and since your body doesn't make it, it's an essential part of your diet. That's why, since , the World Health Organization has supported the iodization of table salt.

But because recent health headlines have called for the radical reduction of salt intake, some people don't get enough. But you can get your daily dose without ODing on salt; there are other dietary sources of iodine, and seaweed is one of the best. Just two tablespoons of brown seaweed, or a few rolls of sushi every week will meet your need.

And as you nosh on your nori you'll be blasting fat: Scientists at Newcastle University recently discovered that a compound in seaweed called alginate can suppress the digestion of fat in the gut.

No, it's not Latina popstar. It's the all essential "on" switch to proper thyroid function — converting T4 hormone into active T3. The essential mineral also protects the gland from inflammatory byproducts of thyroid hormone production. Many people who have a sluggish thyroid or thyroid diseases exhibit deficiencies in selenium, and studies show supplementation can help.

Selenium supplementation of 80 micrograms per day — about what you'll find in just one Brazil nut — helped to reduce anti-thyroid antibodies in patients with autoimmune thyroiditis inflammation of the gland that can make it sluggish if left untreated , one study showed. As a weight-loss bonus, the nuts are rich in L-arginine , an amino acid research shows may help blast belly fat.

Shuck one for your metabolism. Heck, make it a half dozen. After all, oysters are one of the best dietary sources zinc —a mineral that's critical, and complementary, to a healthy thyroid. In fact, the body needs enough zinc to activate production of thyroid hormone.

And, in turn, we need enough thyroid hormone to absorb zinc. Any way you look at it, deficiencies are likely to result in a sluggish metabolism, and supplementing with the mineral has shown to get weight loss back on track. One study in Nutrition Research and Practice found that obese people who consumed 30 mg of zinc per day—the equivalent of just six raw oysters—had improved body mass indices, lost weight and showed improvements in blood cholesterol levels.

Get shucking! If your thyroid were a man, he'd be a meat-and-potatoes kinda guy. That's because animal protein is brimming in amino acids, particularly tyrosine—the building block of thyroid hormone, and of dopamine—both of which are necessary for weight management. A lack of tyrosine in the diet may lead to an underactive thyroid, and a deficiency in dopamine is associated with food cravings and weight gain.

You can find tyrosine in dairy and leafy greens, but poultry has the added benefit of being naturally low-fat and rich in vitamin B12 —deficiencies of which are also common among people with sluggish thyroid symptoms. If you always opt for coffee over tea , you could be missing out on a major metabolism boost.

In an 8-week study in the Journal of Health Science , participants who drank green tea, then did a minute workout, lost more fat than the non tea-drinking exercisers. What's its magic? The brew contains catechins, a type of antioxidant that triggers the release of fat from fat cells and helps speed the liver's capacity for turning fat into energy. Our bodies need dietary fat—particularly healthy oils—in order to lose weight and function properly. The right kinds of fats and oils help quash hunger, maximize your metabolism, and speed nutrients through your body.

Healthy monounsaturated fats like olive oil can actually help the body to burn calories. Extra virgin olive oil may also increase blood levels of serotonin, a hormone associated with satiety. Plus, olive oil is also loaded with polyphenols, antioxidants that help battle many diseases such as cancer, osteoporosis and brain deterioration. Oats not only keep your insulin levels low after you eat them, preventing blood sugar spikes that signal your body to store fat, but they also have plenty of fiber.

As your body breaks down that fiber, it burns calories. Spicy foods have natural chemicals in them that fire up your metabolism. Capsaicin, also helps your body burn more energy. Even just a pinch of cayenne may boost metabolism and curb hunger. If you are eating fruit that has a more direct glycemic response, it will help negate that response," James explains.

What cinnamon may do is limit the insulin response to support fat loss. Similar to cayenne pepper, many spices are known to rev up metabolism, but cinnamon also curbs your sweet tooth, helps balance your blood sugar, and improves insulin sensitivity.

Add it to your dessert to help thwart post-meal blood sugar spikes. They reduce lung cancer risk, slow cancer progression, increase stem cell levels, protect stem cells against stress, boost angiogenesis defenses, protect DNA, enhance immune response, and more," Goodman says. Eating berries have also shown to have beneficial effects on metabolism, stabilizing glucose levels, and decreasing body fat content.

Hemp seeds and flaxseeds are a great source of omega-3 and omega-6 fatty acids, both of which reduce inflammation and improve blood flow to your muscles to kick your metabolism into high gear.

They work through a cellular response. That fat in the seeds helps support the integrity of the cells so they can hear the hormonal response," James explains. They have been found to drastically decrease inflammation, increase HDL cholesterol the good kind that scavenges excess cholesterol in the blood , and help maintain brain function. In fact, up to 50 percent of fatty acids in the brain are made up of DHA. Just be sure not to eat fish too often because of the high levels of toxins," Goodman says.

Oily fish like salmon, herring, and tuna are rich in omega-3 fatty acids. The short-chain fatty acids in whole grains trigger the release of leptin, which is also the satiety hormone, helping you eat less. The high levels of fiber also slow down the blood sugar release and even out insulin spikes, all of which means extra energy is used for digestion.

Some nutritionists and dietitians would not consider whole grains food that supports weight loss because it is processed. James suggests potatoes, sweet potatoes, and yams because they contain resistant starch that will slow the glycemic response. Both anti-viral and antibacterial, coconut oil works to keep a healthy balance of good bacteria in your gut, which is necessary for efficient digestion.

It is made up of medium-chain triglycerides MCT , which, counterintuitively, have been known to reduce cholesterol and obesity," Goodman says. And its high-fat content good fats works to give your metabolism a boost. Coconut oil contains medium-chain fats, a type of fat that speeds up your metabolism more than the long-chain fats found in substances like butter. The high protein content of nuts makes your body burn more fat in order to digest them.

While small in size, nuts must be eaten in moderation. James explains, "Nuts will not be a weight-loss supporting food if they are eaten in excess, particularly nut butter. It's important to make sure the nuts are raw. As soon as nuts are roasted it destroys the oil. Effects of grapefruit, grapefruit juice and water preloads on energy balance, weight loss, body composition, and cardiometabolic risk in free-living obese adults.

Nutr Metab Lond. Chili pepper as a body weight-loss food. Int J Food Sci Nutr. Kizilaslan N, Erdem NZ. Int J Food Sci. Published Mar 4. For instance, research shows that dissolving 2 grams of ginger powder in hot water and drinking it with a meal may help you burn up to 43 more calories than drinking hot water alone This hot ginger drink also may decrease levels of hunger and enhance feelings of satiety fullness A study in 19 healthy males reported that participants given a 40 mg extract of grains of paradise burned 43 more calories in the following 2 hours than those given a placebo That said, researchers also noted that some of the participants were non-responders, so the effects may vary from one person to another.

For instance, studies in mice have noted that cocoa and cocoa extracts may promote the expression of genes that stimulate fat burning. This appears to especially true in mice fed high fat or high calorie diets 27 , Interestingly, one study suggests that cocoa may prevent the action of enzymes necessary to break down fat and carbs during digestion, which could prevent the body from absorbing them and the calories they provide However, human studies examining the effects of cocoa, cacao, or cacao products like dark chocolate are rare.

More studies are needed before strong conclusions can be drawn. Processing tends to reduce the amounts of beneficial compounds and add extra sugar and calories Apple cider vinegar may increase your metabolism.

Animal studies have shown vinegar to be particularly helpful in increasing the amount of fat burned for energy Likewise, apple cider vinegar is often claimed to boost metabolism in humans, but few studies have investigated this directly. It may help you lose weight by slowing stomach emptying and enhancing feelings of fullness If you decide to take it, make sure to limit yourself to 1—2 tablespoons per day and dilute it in at least 1 cup of water per tablespoon of vinegar to prevent tooth erosion or damage to the lining of your digestive tract 33 , MCT oil is a unique type of fat that may offer some metabolic benefits.

Most fats found in foods are long-chain triglycerides, but MCT oil is comprised of medium-chain triglycerides. Some studies have shown that MCT oil consumption can increase metabolic rate in humans. Additionally, unlike long-chain fats, once MCTs are absorbed, they go directly to the liver to be turned into energy.

This makes them less likely to be stored as body fat MCT oil is typically taken as a supplement, although it can be added to foods like soups or smoothies. Drinking enough water is a great way to stay hydrated. However, the effects only appear to last for 40—90 minutes after drinking water, and the strength of the effect may vary from person to person. Seaweed is rich in iodine, a mineral required for the production of thyroid hormones and proper functioning of your thyroid gland Thyroid hormones have various functions, one of which is to regulate your metabolic rate 6.

Regularly consuming seaweed can help you meet your iodine needs and maintain your metabolic health. Certain foods may help slightly increase your metabolic rate, or how many calories you burn. So, consuming them regularly may help you lose weight and keep it off in the long term. However, these foods will not negate a high calorie or poor quality diet. For effective, lasting weight loss and weight loss maintenance, seek a gradual reduction in calories and choose mostly whole, minimally processed foods.