Better Call Saf (Registered Dietitian)

Let's start with a question: How do you think a  Queen Bee is made ? Would you say she was born already like this or something else made her become the Queen ? The answer is: She was born exactly as the other bees,  nothing different at all But because of the a different diet, her whole structure would grow differently and that's how she becomes a Queen with all the specific characteristics To give more details, the Queen Bee is receiving  a different kind of nutrient compared to any other, which is  Royal Jelly ,  and this is one of the  biggest example I came across on  how much the diet could impact overall Just to make one example: The Queen Bee can live almost 5 years   while the "regular bee" has a life cycle between 45 and 90 days, and all the credits goes to the different nutrients they have  Now, as you have probably seen this product in your local supermarket, let's have a look to the nutrients and  let's compare this to honey

I discussed in few articles about different minerals and vitamins because they are important to make your body work and function correctly. Especially talking about metabolism and how your body burn the food when you are trying to loose weight. Why is essential? To keep a proper working immune system  Help to increase satiety  Help to improve metabolism Enzyme function in triggering the process to create body protein and DNA  You can have plenty through your diet but you need to be careful and keep the limit of recommend dose by your Doctor If you are already taking supplements Food High in Zinc:  Lean meat especially beef or lamb, Turkey and shrimps. Seeds (see the article already published https://bettercallsaf.blogspot.com/2019/08/are-seeds-helpful-with-weight-loss.html) Eggs contain moderate amounts  Beans and Legumes especially for vegan diets

First of all: what is Metabolism exactly? To simplify that, is the process where your body use the actual food to get energy and "burn" that. Age and genetics can slow down this process and unfortunately we can't change that But some vitamins and minerals can help to  boost this process and increase your metabolism, and we can definitely work on this! Here is a list of nutrients that can help to reach and maintain the full potential of your metabolism (included a list of food high in each of this vitamins and minerals) B vitamins  There are many (B1, B2, B3, B5, B6, B9, B12) Where? - Whole foods can maintain better and keep a higher doses of this vitamins (whole grains or brown rice for instance) - Veggies and fruits (especially spinach, squash, apples and watermelons) - Eggs and lean meats note: vitamin B12 is only from animal products but if you are vegan or vegetarian that doesn't consume eggs you can find it in fortified foods (

Vitamin D helps the absorption of calcium to maintain bones density giving thems strength and hardness.  Without supplements or enough sunlight especially between October to April could be hard to get enough of this Vitamin So here is a list of food you can find in any groceries and contains a high amount of vitamin D: Grilled herring 1 portion of 120gr contains 19.2 mg of vitamin D Pink Salmon 1 drained portion of 100gr contains 13.6 mg of vitamin D Grilled Kipper 1 portion of  130 gr contains 13.1 mg of vitamin D Mackerel 1 portion of 150gr contains 12.3 mg of vitamin D 2 Scrambled or boiled Eggs contains 3.3 mg of vitamin D As you can see fish is rich in this Vitamin but consider that nowadays is easy to find fortified foods that are not supposed to have any vitamin but has been added, which is completely fine you can check this kind of products on my previous article or just checking on the label.

Some countries decided to fortify everyday food with vitamins or minerals which the population is lacking, for instance in the UK, Vitamin D. There is usually no side effect on this and this kind of products because they are completely safe, to make it simple they just added Vitamins or Minerals in the product and that makes them called: Fortified  You can be prescribed with supplements in case of really low level, but the best solution is to prevent this lack introducing more of this nutrients in your diet , especially when is not easy to get sunlight which unfortunately could be the majority of the time during the year Here a list of fortified foods: CEREALS : the majority of breakfast cereal are fortified,  not only with Vitamin D, bus also Iron, Calcium and Vitamin A , to check the label to find out which brand is adding more of these nutrients. FLOUR : if you are buying that from almost any groceries this should be fortified in Calcium, Iron, Vitamin B1 and B3,