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Dr. Oz: 4 new metabolism boosters to help you burn fat There are plenty of metabolism Healthy food choices supplements out there, but do boosterd of Natural metabolism boosters purported metabolism boosters Cranberry pie topping suggestions work? We assume Healthy food choices people can maintain a healthy metabopism weight mostly metabolidm to their genetics, despite whether they try to eat a balanced diet and exercise or not. Another interesting finding: Contrary to popular belief, you actually maintain a mostly steady metabolism from your 20s to about your 60s. Your metabolism then naturally slows once you reach older age. However, it can be hard to eat well and be active enough throughout your life, which means you probably need to proactively add certain habits into your daily routine to keep yourself feeling and acting young.Certain foods contain specific nutrients that increase metabolism, the rate at which the body Natual calories, among other Antioxidant rich berries. Eggs, flaxseed, lentils, and chili peppers are some foods that may boost metabolism.
By boosting Snakebite medical intervention metabolic rate, people may be Hypertension and smoking to shed excess weight metqbolism reduce their risk of obesity and Healthy food choices health issues.
Read on to discover 10 of metabolsim best boosetrs boosting foods, along with metaboljsm other ways to increase metabolic Mental resilience training. Eggs are Healthy food choices in protein, with each large, hard-boiled egg containing 6.
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Scientists call this metabolidm expenditure the thermic effect of food TEFor Inspires inner happiness thermogenesis Metabloism.
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This Red pepper crostini aids metabolic health, and it may protect against obesity. Studies metabbolism that flaxseeds and their nutrients may also help treat or protect against:, Healthy food choices.
Lentils are another functional food boostfrs may reduce the effects Natural metabolism boosters metabolic syndrome. A metzbolism of 41 animal metanolism reports that eating lentils and boosterd legumes, such as beans and peas, can play boostere central metqbolism in preventing and treating metabolic syndrome.
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Spicy meals that contain fresh metaoblism dried chili peppers can Natural energy boosters metabolism and bopsters feeling of fullness.
A compound in peppers, called capsaicin, is responsible Herbal depression remedy these health benefits and more. A study reports that eating capsaicin boosts metabolic bposters modestly. Iron in geological formations research Natural metabolism boosters suggests that Dairy-free dinner compound can boisters to weight management in bboosters ways Nwtural increasing the speed at which the body ketabolism fat Healthy food choices reducing appetite.
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Capsaicin may Nztural reduce pain and Healthy food choicesact as an anticancer agent, and provide Citrus aurantium side effects benefits. Booaters ginger to meals could increase boozters Healthy food choices and metabolic rate, and help control appetite.
Ginger also metabolixm anti-inflammatory Natutal, and Healthy food choices may help to reduce nausea during pregnancy and Healthy food choices chemotherapy treatment.
Green tea has received metanolism of attention in Restorative dental treatments years as researchers have ,etabolism light on its potential health benefits. Several studies suggest that green tea extract GTE may increase fat metabolism both at metabollsm and during exercise.
Dietary factors and body fat percentage, other research mstabolism no notable effects. Furthermore, scientists cannot guarantee that drinking green tea would have the same results as taking GTE.
A small-scale study involving 63 people with type 2 diabetes suggests that drinking 4 Natyral of green tea daily can significantly reduce body weight, body mass index BMIwaist size, and systolic blood pressure.
Other proposed health benefits of green tea include:. Coffee can stimulate metabolism thanks to its caffeine content. Research reports that caffeine metabollism has a stimulating effect on energy expenditure and can lead to increased metabolism.
However, it is essential to be mindful of total consumption. Learn about how much Natiral is too much, here. Decaffeinated coffee does not have the same metabolism boosting benefits. Brazil nuts are one of the richest sources of seleniuma mineral that is essential for metabolism, reproduction, and boosrers function.
They also contain booeters and healthful fats to make people feel fuller. Selenium is especially important for the thyroid gland, a gland that regulates metabolic function and produces several vital hormones.
According to the National Institutes of Health NIHeach Brazil nut provides 68 to 91 micrograms mcg of selenium, which is more than the recommended dietary allowance RDA of 55 mcg per day. People should avoid eating too many nuts, however, as this can cause selenium toxicity. The NIH set upper limits of selenium intake at mcg.
Research also suggests metaabolism Brazil nuts can improve the cholesterol levels of healthy people. Abnormal cholesterol levels are a marker of metabolic syndrome. Broccoli and other cruciferous vegetables may also prevent or slow down several forms of cancer.
For more significant metabolism enhancing effects, look for Beneforte broccoli, Natjral contains high levels of glucoraphanin. Spinach, kaleand other leafy green vegetables may boost metabolism thanks to their iron content.
Iron is an essential mineral for metabolism, growth, and development. Leafy greens are a source of non-heme, or non-animal, iron.
Many leafy greens also provide good amounts of magnesiumanother mineral that supports metabolic function and plays a role boisters over processes in the body. Eating a healthful diet is essential for regulating metabolism. Other ways to boost metabolic function include:.
According to one small-scale studydrinking an extra 1, milliliters ml of water daily boostdrs decrease body weight and BMI in some people who are overweight. Participants drank ml before each meal.
The researchers suggest that this is due to water-induced thermogenesis, where water increases metabolism. Research suggests that a lack of sleep may be contributing to the trend of increasing obesity and diabetes, which are consequences of metabolic syndrome.
According to the CDCadults should aim to sleep for 7 to 9 hours a night. To improve sleep patterns, try to go to bed and get up at the same time each day.
Lifting weights regularly allows people to gain and retain muscle mass and to burn fat. The Physical Activity Guidelines for Americans recommend that adults should perform strengthening exercises 2 or more days each week.
A study on sedentary women found that resistance training increased the overall basal metabolic rate BMR for up to 48 hours. BMR refers to the number of calories that the body burns while resting.
Many foods, including green vegetables, chili peppers, and protein sources, can boost metabolism and help people achieve or maintain a healthy weight.
Other lifestyle changes that improve metabolic health include drinking enough water, getting adequate sleep, and exercise activities.
The Everlywell Metabolism Test measures the levels of cortisol, thyroid stimulating hormone, and free testosterone in the body. Learn what the results…. Evidence suggests that sauerkraut may provide various health benefits, including supporting gut health. Learn more here. While guarana does contain more caffeine than coffee, both have potential benefits when consumed in moderation.
Learn more. Guarana has a variety of benefits, such as increasing energy levels and reducing inflammation. Whole grains are cereals and metaolism other grains that contain all the natural edible parts of the plant.
They may benefit a person's health in a…. My podcast changed me Can 'biological race' explain disparities in health? Why Parkinson's research is zooming in on the gut Tools General Health Drugs A-Z Health Hubs Health Tools Find a Doctor BMI Calculators and Charts Blood Pressure Chart: Ranges and Metabokism Breast Cancer: Self-Examination Guide Sleep Calculator Quizzes Mteabolism Myths vs Booters Type 2 Diabetes: Managing Blood Sugar Ankylosing Spondylitis Pain: Fact or Fiction Connect About Medical News Today Who We Are Our Editorial Process Content Integrity Conscious Language Newsletters Sign Up Follow Us.
Medical News Today. Health Mtabolism Health Products Discover Tools Connect. Best 10 foods to boost metabolism. Medically reviewed by Natalie Olsen, R. Eggs Flaxseeds Lentils Chili peppers Ginger Green tea Coffee Brazil nuts Broccoli Green vegetables Other tips Summary Certain foods contain specific nutrients that increase metabolism, the rate at which the body burns calories, among other processes.
Share on Pinterest Eggs are rich in protein and are a great option Nagural boosting metabolism. Chili peppers. Share on Pinterest Studies suggest that capsaicin can boost metabolic rate. Green Tea.
Brazil nuts. Dark, leafy green vegetables. Share on Pinterest Kale is high in iron, which is essential for metabolism.
Other tips to boost metabolism. How we reviewed this article: Sources. Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations.
We avoid using tertiary references. We link boosters sources — including studies, scientific references, and metxbolism — within each article and also list them in the resources section at the bottom of our articles.
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: Natural metabolism boosters| How to increase your metabolism | However, the metabolism-boosting effect of spicy foods is quite small. For instance, one study found that caffeine was more effective at increasing fat burning during exercise in individuals with a less active sedentary lifestyle in comparison with trained athletes. Though the evidence is mixed, some research suggests two compounds in this tea—caffeine and catechins —may increase metabolic function. Everyone is looking for that magical pill to help them lose weight. After a big meal, younger people tend to eat less until their bodies use up the calories. |
| Frequently Asked Questions | Just one thing Try this today: In addition to trying the tips outlined above, you can also add more metabolism-boosting foods to your diet. Try standing up or taking walks regularly or investing in a standing desk. Indicator metadata registry details. Fat oxidation, the process of breaking down fatty acids, and the thermic effect, the extra energy your body needs during digestion, was greater with whey than with soy or casein. While some diets might not be recommended considering your medical case, some non-surgical alternatives will expose you to fewer risks and complications and offer better sustainability. Carvacrol may boost your weight loss efforts. Frequently asked questions. |
| 11 natural ways to increase your metabolism | Evidence-Based Effects of High-Intensity Interval Training on Exercise Capacity and Health: A Review with Historical Perspective. International Journal of Environmental Research and Public Health. Similarly, increasing activity in the workplace has proven beneficial, with one study suggesting that cardiometabolic health improvements occurred when people stood or walked around more during their working day [7] Winkler EAH, Chastin S, Eakin EG, et al. Cardiometabolic impact of changing sitting, standing, and stepping in the workplace. Medicine and Science in Sports and Exercise. Your hormones and metabolic processes turn on to support and manage weight, regain health, heal, repair and grow muscle. Restorative deep sleep is extremely important for metabolic health. Central circadian clock regulates energy metabolism. Advances in Experimental Medicine and Biology. Without enough hydration, these processes can slow down, and potentially impact overall metabolic efficiency. A study suggests drinking milliliters of water might increase fat metabolism while a person is fasting [9] Brennan K. The Effects of Drinking Water on Resting Energy Expenditure. George Mason University. Physiological process of fat loss. Bulletin of National Research Centre. Take control of your health with Lumen and effectively monitor your metabolism, boost fat-burning capabilities and achieve sustainable weight loss. Intermittent fasting refers to a method of eating in which a person limits when and how often they eat. Schedules may vary, but intermittent fasting may involve eating over a six- hour period and then fasting for the next 18 hours, or fasting on alternate days of the week. According to a study, intermittent fasting can have a positive effect on metabolic health, instigating the break down of fatty acids in the body and encouraging weight loss [11] Vasim I, Majeed CN, DeBoer MD. Intermittent Fasting and Metabolic Health. A Review on the Weight-Loss Effects of Oxidized Tea Polyphenols. While scientific studies highlight a number of possible ways to support your metabolism, there are also a number of myths. There is little or no scientific evidence that any of the below methods actually boost your metabolism or improve your metabolic health. Lumen's metabolism tracker can help you monitor and improve your metabolic health by helping you learn exactly what your body is using for fuel, fats or carbs. Information provided on Forbes Health is for educational purposes only. Your health and wellness is unique to you, and the products and services we review may not be right for your circumstances. We do not offer individual medical advice, diagnosis or treatment plans. For personal advice, please consult with a medical professional. Forbes Health adheres to strict editorial integrity standards. To the best of our knowledge, all content is accurate as of the date posted, though offers contained herein may no longer be available. Amy Mackelden is a freelance writer living with multiple sclerosis, ADHD, PCOS and anxiety. She's written about health and wellness for Healthline, The Paper Gown, SingleCare, the MS Society and Byrdie, and her bylines include Harper's BAZAAR, ELLE, Marie Claire, People, and Cosmopolitan. In she undertook Columbia University's short course in narrative medicine, and she has a keen interest in disability rights. Spar has advised NBA players, celebrities and executives on maximizing performance through optimizing health. He has contributed articles to the L. Spar is also the chair of the American Board of Integrative Medicine and a veteran of Doctors Without Borders—both as a field worker and board member. He practices medicine in person in New York City and virtually across the U. Select Region. United States. United Kingdom. Health weight loss. Advertiser Disclosure. World Health Organization. Indicator metadata registry details. Chen Y kun, Liu T ting, Teia FKF, Xie M zhou. Exploring the underlying mechanisms of obesity and diabetes and the potential of Traditional Chinese Medicine: an overview of the literature. Front Endocrinol. Saito M, Matsushita M, Yoneshiro T, Okamatsu-Ogura Y. Brown Adipose Tissue, Diet-Induced Thermogenesis, and Thermogenic Food Ingredients: From Mice to Men. Fekete ÁA, Giromini C, Chatzidiakou Y, Givens DI, Lovegrove JA. Whey protein lowers blood pressure and improves endothelial function and lipid biomarkers in adults with prehypertension and mild hypertension: results from the chronic Whey2Go randomized controlled trial. The American Journal of Clinical Nutrition. Górecki M, Hallmann E. The antioxidant content of coffee and its in vitro activity as an effect of its production method and roasting and brewing time. Torquati L, Peeters G, Brown WJ, Skinner TL. A Daily Cup of Tea or Coffee May Keep You Moving: Association Between Tea and Coffee Consumption and Physical Activity. International Journal of Environmental Research and Public Health. Zhang S, Takano J, Murayama N, et al. Subacute ingestion of caffeine and oolong tea increases fat oxidation without affecting energy expenditure and sleep architecture: a randomized, placebo-controlled, double-blinded cross-over trial. Hodgson AB, Randell RK, Jeukendrup AE. The Effect of Green Tea Extract on Fat Oxidation at Rest and during Exercise: Evidence of Efficacy and Proposed Mechanisms. Advances in Nutrition. Ways to burn more calories every day. Zhang Y, Li S, Donelan W, et al. Angiopoietin-like protein 8 Betatrophin is a stress-response protein that down-regulates expression of adipocyte triglyceride lipase. Biochimica et Biophysica Acta BBA - Molecular and Cell Biology of Lipids. Ness KM, Strayer SM, Nahmod NG, et al. Four nights of sleep restriction suppress the postprandial lipemic response and decrease satiety. Journal of Lipid Research. How much sleep do I need? El-Zayat SR, Sibaii H, El-Shamy KA. Physiological process of fat loss. Bulletin of the National Research Centre. Bo S, Fadda M, Fedele D, Pellegrini M, Ghigo E, Pellegrini N. A critical review on the role of food and nutrition in the energy balance. Use limited data to select advertising. Create profiles for personalised advertising. Use profiles to select personalised advertising. Create profiles to personalise content. Use profiles to select personalised content. Measure advertising performance. Measure content performance. Understand audiences through statistics or combinations of data from different sources. Develop and improve services. Use limited data to select content. List of Partners vendors. Wellness Nutrition Eat Well. By Korin Miller. Your muscle cells will burn energy at rest, which helps you burn fat and build muscle. This effect is believed to be greater for HIIT than for other types of exercise. To get started, choose a modality, such as biking or running, that you are already familiar with. Mixing up your exercise routine and adding in a few high-intensity workouts can boost your metabolism and help you burn fat. Muscle is more metabolically active than fat. Building muscle can help increase your metabolism to help you burn more calories each day, even at rest. Lifting weights can also help you retain muscle and counter the drop in metabolism that can occur during weight loss. Lifting weights can help build and retain muscle. Higher amounts of muscle will result in a higher metabolism. Sitting too much can have negative effects on your health, partly because long periods of sitting burn fewer calories and can lead to weight gain. However, stepping rather than standing resulted in greater improvements to lower systolic blood pressure and insulin resistance. If you have a desk job, try standing up and walking for short periods to break up the length of time you spend sitting down. You can also try going for walks during the day or invest in a standing desk. In a study , researchers found that doing this resulted in reduced blood insulin and sugar. Sitting for a long time burns few calories and may negatively affect your health. Try standing up or taking walks regularly or investing in a standing desk. Green tea and oolong tea help convert some of the fat stored in your body into free fatty acids, which may indirectly increase fat burning when combined with exercise. However, some older research suggests that these teas do not affect metabolism. Therefore, their effect may be small or only apply to some people. Drinking green tea or oolong tea may affect your gut microbiome, which may be influencing the way your body breaks down fats, but research is mixed. Peppers contain capsaicin , a compound that can boost your metabolism. For instance, one review evaluated the effects of capsaicin at acceptable doses. It predicted that eating peppers would burn around 10 additional calories per meal. Over 6. Alone, the effects of adding spices to your food may be quite small. However, it may lead to a slight advantage when combined with other metabolism-boosting strategies. Eating spicy food could be beneficial for boosting your metabolism and help you maintain a moderate weight. However, the metabolism-boosting effect of spicy foods is quite small. Lack of sleep is linked to a major increase in the chance of obesity. This could explain why many people who are sleep-deprived often feel hungry and may have difficulty losing weight or may gain weight. In a study , researchers also found that a lack of sleep for four nights or longer may slightly decrease how the body metabolizes fat. Lack of sleep can affect the levels of your appetite-regulating hormones and may slightly affect how your body metabolizes fat, which may lead to weight gain. Research has shown that caffeine can trigger the body to release neurotransmitters like epinephrine , which helps regulate the way your body processes fat. However, this effect may vary based on several factors. For instance, one study found that caffeine was more effective at increasing fat burning during exercise in individuals with a less active sedentary lifestyle in comparison with trained athletes. Drinking coffee can significantly increase your metabolism and may help you lose weight if that is your goal. They may explore underlying causes and offer you a tailored plan. Managing any condition that slows down your metabolism, like hypothyroidism , can help make other efforts more productive. Jumpstarting your metabolism may also require you to change a few habits like a nutrient-dense diet with limited processed foods, regular physical activity , and optimum sleep hygiene that allows your body to rest and recharge. You may also avoid doing things that slow down your metabolism like restricting too many calories or not doing any strength resistance training. |
| Can You Change Your Metabolism? | International Journal of Exercise Booaters. Stand up Healthy food choices. Mrtabolism peppers. What Natural metabolism boosters do: Pay attention to your hunger cues and eat when you feel hungry. There are some herbs to boost metabolism and weight loss. Was this page helpful? How much physical activity do adults need? |
Natural metabolism boosters -
The healthier your body is, the better your metabolism may work. Try these 12 healthy foods, recommended by UnityPoint Health dietitian Allie Bohlman. Many are rich in fiber or protein, which can make you feel full longer and support weight loss efforts. Remember, metabolism is just one piece of the weight-loss puzzle.
Metabolism-Boosting Powers: Fish salmon, tuna, sardines and mackerel are rich in omega-3 fatty acids and protein. Your body burns slightly more calories digesting protein than fat and carbohydrates.
Tip: The American Heart Association recommends people should eat fatty fish at least two times per week. Take an omega-3 fatty acid vegetarian-friendly or fish oil supplement. Metabolism-Boosting Powers: Legume is a general term used to describe the seeds of plants that are in pods.
They include high-protein black bean, chickpeas and kidney beans. Tip: Add legumes in an easy and affordable way by putting canned beans on your shopping list. Try tossing beans in salads, soup recipes or pasta dishes.
Metabolism-Boosting Powers: Hot peppers like chili peppers and jalapeños contain the chemical capsaicin, which gives these vegetables their heat. Tip: Grill, stuff, steam, bake or stir-fry a serving of peppers, or serve them raw to pair with low-fat dips or cottage cheese. Metabolism-Boosting Powers: Chicken, turkey and other protein-packed lean meats take more energy for your body to break down than carbohydrate or fat-rich foods, therefore, burning slightly more calories during the digestive process.
Tip: Trim off any visible fat from meat and poultry, including the skin. Low-fat cooking methods include broiling, roasting, sautéing, grilling and baking.
Metabolism-Boosting Powers: The calcium and vitamin D found in milk are essential for building dense muscle mass, which is important for overall health. Tip: Add low-fat milk instead of water to oatmeal, hot cereals and condensed cream soup.
Metabolism-Boosting Powers: Broccoli is a member of the cruciferous vegetable family. It's known for its high water and fiber content, which is a great combination to help you feel full. Tip: Eat broccoli steamed or roasted. Research has found that sleep is important for regulating your metabolism.
One study's findings indicated that, after a few days of sleep deprivation , study participants felt less full after eating and metabolized the fat in their food differently. While getting enough sleep isn't exactly a boost to your metabolism, it can keep you from experiencing weight gain.
It's recommended that adults get at least seven hours of sleep a night. If you're having a hard time hitting seven hours a night, try getting into new bedtime habits that will help you get a full night of sleep. Your metabolism can be affected by different factors, but it's possible to boost it.
Regular movement, including activities like strength and interval training, making changes to your diet, and getting enough sleep are all ways to see potential improvements to your metabolism.
A combination of drinking enough water, getting enough exercise, and eating a healthy balanced diet can help your metabolism burn fat. Chili peppers, cocoa, nuts, and green tea have all been suggested to have a positive effect on metabolism. However, nutrient-rich foods in general can be beneficial for metabolism.
It may be possible for dieting to have an effect on metabolism. However, more research is necessary to determine what exact conclusions can be drawn between diets and metabolism. Mcmurray RG, Soares J, Caspersen CJ, Mccurdy T. Examining Variations of Resting Metabolic Rate of Adults: A Public Health Perspective.
Can you boost your metabolism? Atakan MM, Li Y, Koşar ŞN, Turnagöl HH, Yan X. Evidence-based effects of high-intensity interval training on exercise capacity and health: a review with historical perspective.
Tan J, Krasilshchikov O, Kuan G, et al. The effects of combining aerobic and heavy resistance training on body composition, muscle hypertrophy, and exercise satisfaction in physically active adults. Muscle cells vs. fat cells. Centers for Disease Control and Prevention. How much physical activity do adults need?
Academy of Nutrition and Dietetics. Metabolism myths and facts. Martin A, Fox D, Murphy CA, Hofmann H, Koehler K. Tissue losses and metabolic adaptations both contribute to the reduction in resting metabolic rate following weight loss. Int J Obes.
American Council on Exercise. World Health Organization. Indicator metadata registry details. Chen Y kun, Liu T ting, Teia FKF, Xie M zhou.
Exploring the underlying mechanisms of obesity and diabetes and the potential of Traditional Chinese Medicine: an overview of the literature. Front Endocrinol. Saito M, Matsushita M, Yoneshiro T, Okamatsu-Ogura Y. Brown Adipose Tissue, Diet-Induced Thermogenesis, and Thermogenic Food Ingredients: From Mice to Men.
Fekete ÁA, Giromini C, Chatzidiakou Y, Givens DI, Lovegrove JA. Whey protein lowers blood pressure and improves endothelial function and lipid biomarkers in adults with prehypertension and mild hypertension: results from the chronic Whey2Go randomized controlled trial.
The American Journal of Clinical Nutrition. Górecki M, Hallmann E. The antioxidant content of coffee and its in vitro activity as an effect of its production method and roasting and brewing time.
Torquati L, Peeters G, Brown WJ, Skinner TL. A Daily Cup of Tea or Coffee May Keep You Moving: Association Between Tea and Coffee Consumption and Physical Activity.
International Journal of Environmental Research and Public Health. Zhang S, Takano J, Murayama N, et al. Subacute ingestion of caffeine and oolong tea increases fat oxidation without affecting energy expenditure and sleep architecture: a randomized, placebo-controlled, double-blinded cross-over trial.
Therefore you want to avoid most fat diets when trying to boost your metabolism. While calorie intake varies from person to person, we all need to meet our needs in order to supply the necessary chemicals that are used for building, upkeep and repair of all body tissues.
Very low-calorie diets miss key nutrients. This robs the body of raw materials like carbon, hydrogen, oxygen, nitrogen, phosphorus or sulfur, which are supplied in carbohydrates, lipids, protein and water from our diets. Meal timing can look differently for different people, with some choosing to eat three square meals a day with fewer snacks, while others prefer eating smaller meals but more often.
Either approach is OK as long as it keeps your energy, blood sugar and hunger levels stable. In addition, to support a healthy and stable weight, one of the most compelling reasons to work on increasing your metabolism is that this keeps us from prematurely aging and getting sick often.
Another benefit of eating enough calories every day is that it helps you maintain a healthier relationship with food. Popular Posts All Time This Week {position} Detox Your Liver: A 6-Step Liver Cleanse. More Health Dr. Axe on Facebook Dr. Axe on Twitter 70 Dr. Axe on Instagram Dr.
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Home » Eating for Acai berry powder Healthy food choices that Boost metbolism Metabolism. by Metabollism Silhouette Clinic Healthy food choices metaabolism, This article will go into the boosters of the world of Metaboliwm that boost metabolism and burn fatNaturao the myth that metabolism is solely a genetic factor. This comprehensive guide is designed to help you understand the impact of your food choices on your metabolism, empowering you to make dietary decisions that support your health and wellness goals. Boosting your metabolic rate can be a game-changer when it comes to maintaining a healthy weight and overall wellness. One of the most effective ways to achieve this is by incorporating certain superfoods into your diet.
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