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The adult person needs between 7 and 8 hours of sleep per night, on average. However, many of us have trouble falling asleep, and insomnia affects millions of people worldwide. The health issues associated with insomnia and sleep deprivation are many, from a dysfunctional immune system to premature aging, weight gain and increased risk for heart disease. Fortunately, you can improve your night’s sleep without resorting to dangerous pills or supplements, as the secret lies in your diet. Here you will find 7 foods for better sleep at night:

1. Oatmeal.

Oatmeal is a great snack before bed, as it is very rich in carbohydrates. As a matter of fact, oatmeal can be considered a win-win situation: they not only stimulate the natural production of serotonin (a neurotransmitter that elevates mood and makes you feel happy), but they are also a slower digesting food that will keep you full throughout the night. One of the reasons of poor night’s sleep is waking up in the middle of the night for a trip to the fridge and back – this will not be the case if you consume a medium-sized bowl of oatmeal before bed!

2. Chickpeas

Few people know that chickpeas are delicious and they contain high amounts of Vitamin B6, an essential vitamin for the production of melatonin. In a nutshell, melatonin is the hormone responsible with sleeping – if it is not produced in the correct amounts, you will not manage to fall asleep. Chickpeas stimulate the production of melatonin, therefore helping you fall asleep faster – and stay asleep until morning.

3. Bananas

Bananas have been used as a natural sleep inducer for decades, because just like chickpeas and oatmeal, bananas also boost the levels of serotonin and melatonin. Besides, this delicious fruit is also known to act as a natural muscle relaxant, helping you relax and get ready for bed in a natural, fast and efficient way.

4. Seeds And Nuts

Seeds and nuts have a plethora of health benefits – they not only promote a strong and healthy heart, but they are also very rich in omega-3 fatty acids, which are known to elevate your mood in a natural and side effect-free manner. Besides, they are great sources of antioxidants as well. A small cup of almonds or flaxseed consumed right before bedtime will help you sleep like a baby!

5. Warm Milk And Honey

This is a great drink to consume before bed, as warm milk contains an amino-acid called tryptophan (in addition to the calcium that is highly beneficial as well) while the honey relaxes your muscles and your mind. This is a delicious and nutritious drink that acts as a natural sleeping pill.

6. Potatoes

Fried or baked, potatoes are delicious – not only are they delicious, but potatoes are a great source of tryptophan (the sleep-inducing hormone) as well, and they also have an overall soothing effect that is beneficial both for your body and for your mind.

7. Relaxing Tea

Speaking of drinks before bed, milk and honey may be a delicious combination but some types of tea have a soft sedating effect that is perfect for stressed people who have trouble falling asleep. Peppermint, herbal tea or chamomile tea are three of the most popular types of tea that are known for their sleep-inducing effect.

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Is your metabolism like a snail ? Do you blame the workings of a slow metabolism in your weight gain? Metabolism is the process by which your body converts what you eat and drink into energy. Even when you are resting, your body needs energy for breathing, circulating blood and repairing cells. The number of calories that your body is using for these basic functions is known as your basal metabolic rate. Lots of factors determine your basal metabolic rate:

1. Body size and composition– overweight people with more muscle mass burn more calories, even during the rest, so they are more likely to have a faster metabolic rate not a slower one.

2. Sex– men probably have less body fat and more muscle mass than does women of the same age that is the reason they burn more calories.

3. Age – when you get older, your muscle mass decreases, which cuts down the rate at which you burn calories.

While many people believe that their extra pounds are charged in a not active metabolism, in most cases the problem arises from taking more calories than are burned off. Even those people who exercise regularly compensate for their increased activity by overeating. They are sure that they burned off more calories than they did in reality. However, in some cases, a low metabolic rate can play a great role in weight gain. Let’s have a look on the most common causes of a slow metabolism.

1. Firs reason cause of a slow metabolism is one that can’t be directly controlled – genetics. Some gifted people are blessed with a fast metabolism, but that certainly does not mean that genetics always is destiny. A regular exercise program that includes both aerobic activity and resistance exercise to build lean body mass can do much to speed up a slow metabolism.

2. Age – it is known that lean muscle mass burns more calories than fat tissue. When you have a higher percentage of muscle mass, your metabolism is faster. As you get aged, the percentage of lean muscle mass you have naturally decreases and is slowing down your metabolism. Training is important for any age group, but it is especially important for adults after the age of 25.

3. Lifestyle factors can be the cause of a slow metabolism. Some medications, particularly those which are used to treat depression, may cause the slowing of metabolism. The same can do skipping meals and fasting. If you skip a meal, your body goes into a survival or resting mode. When in this state, your body responds to a lack of food by slowing down your metabolism in an effort to store calories. This leads to a decreased metabolic rate and probably weight gain. To prevent the body from entering this starvation mode and keep your metabolism running effectively- eat small meal or snack every two to three hours.

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If  you are trying to maintain or to lose weight, but still enjoy going out with friends at the weekend, then you could be undoing all of your hard work in shedding those pounds just by having a few drinks to help you relax. The reason for this is that alcohol does tend to have quite a lot of calories and what follows are the top 7 fattening alcoholic drinks that you really should look at avoiding if you don’t want to gain weight.

1. Beer – When looking at fattening alcoholic drinks, no list is complete without mentioning normal beer as you will tend to find that it is going to have anywhere between 150 to 250 calories per beer and around 7g of carbohydrates. It will instantly become clear how drinking several of them will lead to you consuming a lot of calories in just a couple of hours and do not be fooled into thinking that light beer is going to be completely different because this tends to still have around 100 calories so the name “light” is perhaps a bit misleading at certain times.

2. Wine (including sparkling) – It is quite common for people to have a glass of wine with their meal and think that this will be absolutely fine, but what people do not know is that wine will generally have around 80 calories per glass and if you go for the sparkling variety, then this increases to 90 calories per glass. Obviously just one single glass will not do you much harm, but if you do this on a regular basis, then it does become clear how it can quickly add up over the course of a week and will certainly have an impact on your ability to lose that weight.

3. Vodka – If you enjoy having a shot of vodka, then each time you have one you are consuming around 60 calories and considering you will drink it in a matter of seconds, then you are not only having an alcohol hit, but also a calorie hit. This figure will of course increase if you go and have a mixer with it and since coke is the favorite, then you need to remember that you are also getting calories and carbohydrates from the mixer on top of it and this leads to a very fattening drink as an alcopop can have as much as 125 calories in a single bottle.

4. Whiskey – When it comes to whiskey, then generally speaking it will have approximately the same number of calories in it as vodka, but the difference is that whiskey is often savoured rather than knocked back in the one go. The problem is that it is also becoming more popular to have some kind of a mixer thrown in as well and this will then lead to the same issue as the one mentioned above with vodka where you suddenly increase the calories, but the exact number is going to vary according to what you put into it.

5. Liqueurs – The average liqueur is going to have around 25ml in it and this means that each time you have one you will be consuming anywhere between 70 to 90 calories, but obviously people tend to drink them on their own, so at least there are no mixers pushing it up even higher. It should perhaps be pointed out that this figure is for a liqueur that is marked as being 40%, so if it is not as strong, then the calories will be slightly lower, but not by too much to make any real difference.

6. Cider – Cider being on this list will not be a shock because people know that it involves apples and fermentation, so there is already an expectation that it is going to have carbohydrates and calories. When it comes to an actual number, then your average 500ml bottle of cider will have anywhere between 180 calories to 230, so just a couple of them in a night is going to be the same as you having quite a large number of biscuits and you would not sit and eat those when you are on a diet.

7. Gin and Tonic – One of the most classic drinks is a gin and tonic, but even this particular drink does have quite a lot of calories. If the drink consists of 35ml of gin, which is the norm, then unless you have a low calorie tonic included, then the calorie count is going to be around 120 calories for a single drink. The problem with this is of course that it is very easy to drink a gin and tonic, but by doing so you can expect to ruin the efforts you have already put in when trying to lose weight.

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Cinnamon has long been used both as a culinary spice and natural medicine. Most of you may like cinnamon for its extraordinary flavor but sure only a few know all the benefits cinnamon can bring to your health.

  1. Anti-clotting

Many researchers have been devoted studies to cinnamon’s effect on blood platelets which helps clotting. It contributes to thin the blood and prevent unwanted clumping by inhibiting the release of an inflammatory fatty acid called arachidonic acid from your platelet membranes. The same mechanism of inhibiting the release of that acid, makes cinnamon a great natural anti inflammatory source. It is such an effective natural anti coagulant that patients taking drugs that thinners blood are strictly warned not to take cinnamon as extracts or supplements.

2. Anti-Microbial

There is extant folk medical lore indicating that cinnamon mixed with honey can help relieve a sore throat, or fight off infection. But only few realize it has been confirmed to have extensive anti-infective properties against a wide range of viruses, bacteria and fungi. The essential oils in cinnamon are anti-microbial and have been shown to stop many types of bacterial and fungal growth. Cinnamon’s antimicrobial properties are so effective that recent study demonstrates this spice to be used as an alternative to traditional food preservatives. It is reality that cinnamon bark can protect against infection, as one of the main biological plant.

Cinnamon can control blood sugar

Cinnamon is a powerful antioxidant and also might help to control blood sugar on different levels, which helps decrease the rate the stomach empties after meals.

Cinnamon improves insulin response in people Diabetes

Here is great news for the nearly 30 million people who have type 2 diabetes and the 60 million more who might be at risk. Cinnamon will help stabilize blood sugar by triggering insulin work well. In one research, the spice was found to reduce blood glucose levels by as much as 30%. As little as 1 gram of cinnamon per day has been shown to reduce levels of triglycerides, so- called bad cholesterol and overall cholesterol, in individuals with diabetes. Add a pinch to chili or shake it on your morning latte, fresh fruit or oatmeal.

Cinnamon boosts brain function

Smelling the scent of cinnamon can boost your brain activity. In one research cinnamon enhanced study participants’ cognitive processing, with the activities such as: Working memory; Tasks related to attention; Virtual recognition memory; Visual-motor speed while working on a computer based programs;

Cinnamon improves colon health and protects you against heart disease

Cinnamon is an excellent source of calcium, fiber and various minerals, such as manganese. Fiber and calcium together help remove bile salts from your body, which acts as a protector of your colon and reduces the risk of colon cancer. Through this process, cholesterol levels might be lowered, helping prevent heart disease and atherosclerosis. The fiber in cinnamon can also provide relief from diarrhea or constipation.

Cinnamon has got warming effects

Cinnamon has been used in traditional eastern medicine, for its warming properties, such as during a flu or cold.

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  • When people start a diet, they do it with the best of intentions – they have a clear picture in their mind, they have defined their weight loss goals and they are determined to achieve them no matter what. Nonetheless, following a diet for more than just several days can turn out to be a daunting task – especially if you have a slow metabolism and you do not lose weight at a fast pace. There are many reasons why people fail to follow healthy diets, from the lack of motivation to draconian diets and here you will find 7 of the most common ones:

1. People Are Too Hard On Themselves

One of the most common reasons why many people are unable to follow a diet is because they are too hard on themselves. If you were used to eating fast food and sugary products and all of a sudden you switch to a diet based solely on fruit or vegetable, your body will find it extremely difficult to adapt. These abrupt changes usually do not end up well – you can spoil yourself every once in a while throughout the diet, as long as you do not binge on sweets. If your body does into starvation mode, it is almost impossible for you to resist the urge to eat the food you were used to. Diets must be implemented slowly but surely, not abruptly.

2. They Do Not Track Progress

This is another one of the most common 7 reasons people fail to follow a healthy diet. If you do not track progress, you are unlikely to know how much weight you have lost already and this can be very discouraging for most of us. In the end, you cannot measure your progress (or see whether there is any progress at all) if you do not track your weight loss efforts.

3. They Focus Solely On The Diet

In most of the cases, the diet alone will not help you lose weight – or, better said, it will not help you lose impressive amounts of weight. If you have ambitious weight loss goals, then the diet you follow must be accompanied by the correct lifestyle changes. Most people fail to follow their diet because they do not couple it with two essential factors for efficient weight loss: good quality night’s sleep and regular physical exercises.

4. No Moral Support From Friends Or Family

Moral support is essential for those who are trying to lose weight, as this is a serious and difficult process that involves a lot of determination and will power. Sometimes, people tend to lose both of them throughout the diet – when that happens, it is vital to have somebody to offer you the moral support you need to go on. If you have been eating vegetables the entire day and your siblings come home with a delicious chocolate cake and they eat it right in front of you, that will certainly not help at all.

As human beings, we need constant support otherwise we are prone to fail in achieving our goals, regardless of their nature. This is why your close friends and relatives must be fully aware of your plans and support your decision.

5. Lack Of Ambition

Overweight people are in a continuous battle with extra pounds, because even if they manage to get rid of excess weight and reach a normal weight, they still have to struggle to prevent the rebound effect. This is where ambition steps in and plays a decisive role. Unfortunately, another reason why many people fail to follow their diet is that they accept defeat too easily – most of the times, they give up the fight before it even starts. The reasons why this happens are many, but generally they did not have strong motivation in the first place.

6. Slow Metabolism

Many people confront with the problem of slow metabolism, but this issue can be particularly bothersome for those who are on a weight loss diet. If you follow a draconian diet and you exhaust yourself at the gym, then you certainly want to see some rewarding results for your effort. However, slow metabolism means slow weight loss, and this is highly demotivational for many people. It is all about body composition, not to mention the plateau period which can last up to several weeks. Many people choose to give up if they do not see the scale moving as much as they would like it to move.

7. Their Diets Do Not Provide Them With The Necessary Nutrients

Last, but not least, what many people fail to understand is that they must focus on a diet that provides them with all the precious nutrients that ensure the proper functioning of their body. The diet must be low in calories, not low in nutrients and vitamins, minerals and amino acids play a pivotal role for your overall health and well-being. If you do not fuel your body properly, you will feel hungry throughout the entire day and you will eventually give up and binge on food. Do not underestimate hunger, as it can be your worst enemy!

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It is a commonly spread belief that once you set a new goal for yourself whether it is writing a screenplay, getting your ideal job, or even bringing your body weight down a size or so you should broadcast it to everyone you know. After all, you are more likely you will do it as you have told too many people and you do not want to be thought of as a fairytale teller, right? Wrong. New research claims that the opposite is true. A New York University conducted study found that talking about your goal can give you a not real sense of accomplishment, making you less likely to actually go for it. Imagine you tell your friend that you want to train for becoming a long-distance runner. Your friend has nearly reaction “wow, that is great!”, and you get a push for satisfaction and pride. You in fact feel so proud that you lose motivation to get up and jog early in the morning. Why should you bother doing it, when you are already reaping the benefits of being known as a long- distance runner? The smarter strategy is not to tell a soul. Of course, that is easier said than done but if you keep reading you will get more reasons for staying mum, plus ways for achieving your goals on the down-low.

Okay, so you can at least tell your best friend, right? Not. By telling no one, you are making sure your aim is something you are really doing for yourself. That is opposed to, say; you want to have something impressive and talk about it at parties. What is more, you won’t run the risk of letting someone else’s opinions get in your way. What do stop a lot of people from doing the things they dream of are other people. If you once announce that you are going to be devoting a lot of time to a serious goal, a good friend or yours even others may get worry that she or he will see you less and subconsciously overthrow you from the finish line. Keeping your goals as a secret will help your so much. You will be so happy finally to have ability of sharing it with everyone that you will put yourself in the needle eye and get it done as fast as you can. And doing something only for you feels as selfish in a really good way. Women are likely to overextend themselves for ones they love. So when they have something that is only theirs, they will feel really special.

You will ask how to self-Motivate when no one knows? Keep doing task without support from your family and friends might sound not possible. Even there are some tried out easy and true ways to handle it. There is a thing called the ‘’fantasy realization theory’’ that has proven to help people achieve whatever they want. The trick is that you should fantasize about your dream on a regular basis. Think about all the awesome results of achieving it. Then think about all the bad things you will have to deal with along your way. People often think about only either the really good thing or the terrible one. But by thinking about both of them, you make your fantasies more realistic, and it will seem more available. Not only that, but it also helps you plan exactly which way you need to take to get there.

Be surrounded by people who have some connection to your dream is also sure to push you forward your goal. They should not know what you are trying to get to, but being around them will keep your eyes on your dream.

If you have to talk to someone make sure to choose the right person to share your goal with. Choose someone you completely trust- a person who has been successful at achieving her own goals and has never been competitive with you.

Can’t think of anyone who fits that role? Zip your lips, and try writing an anonymous blog. Be sure to turn off the comments option. This way will give you a possibility to tell the whole world what you so want and you won’t get any of the negative effects of outing your secret.

When people start a diet, they do it with the best of intentions – they have a clear picture in their mind, they have defined their weight loss goals and they are determined to achieve them no matter what. Nonetheless, following a diet for more than just several days can turn out to be a daunting task – especially if you have a slow metabolism and you do not lose weight at a fast pace. There are many reasons why people fail to follow healthy diets, from the lack of motivation to draconian diets and here you will find 7 of the most common ones:

1. People Are Too Hard On Themselves

One of the most common reasons why many people are unable to follow a diet is because they are too hard on themselves. If you were used to eating fast food and sugary products and all of a sudden you switch to a diet based solely on fruit or vegetable, your body will find it extremely difficult to adapt. These abrupt changes usually do not end up well – you can spoil yourself every once in a while throughout the diet, as long as you do not binge on sweets. If your body does into starvation mode, it is almost impossible for you to resist the urge to eat the food you were used to. Diets must be implemented slowly but surely, not abruptly.

2. They Do Not Track Progress

This is another one of the most common 7 reasons people fail to follow a healthy diet. If you do not track progress, you are unlikely to know how much weight you have lost already and this can be very discouraging for most of us. In the end, you cannot measure your progress (or see whether there is any progress at all) if you do not track your weight loss efforts.

3. They Focus Solely On The Diet

In most of the cases, the diet alone will not help you lose weight – or, better said, it will not help you lose impressive amounts of weight. If you have ambitious weight loss goals, then the diet you follow must be accompanied by the correct lifestyle changes. Most people fail to follow their diet because they do not couple it with two essential factors for efficient weight loss: good quality night’s sleep and regular physical exercises.

4. No Moral Support From Friends Or Family

Moral support is essential for those who are trying to lose weight, as this is a serious and difficult process that involves a lot of determination and will power. Sometimes, people tend to lose both of them throughout the diet – when that happens, it is vital to have somebody to offer you the moral support you need to go on. If you have been eating vegetables the entire day and your siblings come home with a delicious chocolate cake and they eat it right in front of you, that will certainly not help at all.

As human beings, we need constant support otherwise we are prone to fail in achieving our goals, regardless of their nature. This is why your close friends and relatives must be fully aware of your plans and support your decision.

5. Lack Of Ambition

Overweight people are in a continuous battle with extra pounds, because even if they manage to get rid of excess weight and reach a normal weight, they still have to struggle to prevent the rebound effect. This is where ambition steps in and plays a decisive role. Unfortunately, another reason why many people fail to follow their diet is that they accept defeat too easily – most of the times, they give up the fight before it even starts. The reasons why this happens are many, but generally they did not have strong motivation in the first place.

6. Slow Metabolism

Many people confront with the problem of slow metabolism, but this issue can be particularly bothersome for those who are on a weight loss diet. If you follow a draconian diet and you exhaust yourself at the gym, then you certainly want to see some rewarding results for your effort. However, slow metabolism means slow weight loss, and this is highly demotivational for many people. It is all about body composition, not to mention the plateau period which can last up to several weeks. Many people choose to give up if they do not see the scale moving as much as they would like it to move.

7. Their Diets Do Not Provide Them With The Necessary Nutrients

Last, but not least, what many people fail to understand is that they must focus on a diet that provides them with all the precious nutrients that ensure the proper functioning of their body. The diet must be low in calories, not low in nutrients and vitamins, minerals and amino acids play a pivotal role for your overall health and well-being. If you do not fuel your body properly, you will feel hungry throughout the entire day and you will eventually give up and binge on food. Do not underestimate hunger, as it can be your worst enemy!

Cinnamon has long been used both as a culinary spice and natural medicine. Most of you may like cinnamon for its extraordinary flavor but sure only a few know all the benefits cinnamon can bring to your health.

Anti-clotting

Many researchers have been devoted studies to cinnamon’s effect on blood platelets which helps clotting. It contributes to thin the blood and prevent unwanted clumping by inhibiting the release of an inflammatory fatty acid called arachidonic acid from your platelet membranes. The same mechanism of inhibiting the release of that acid, makes cinnamon a great natural anti inflammatory source. It is such an effective natural anti coagulant that patients taking drugs that thinners blood are strictly warned not to take cinnamon as extracts or supplements.

Anti-Microbial

There is extant folk medical lore indicating that cinnamon mixed with honey can help relieve a sore throat, or fight off infection. But only few realize it has been confirmed to have extensive anti-infective properties against a wide range of viruses, bacteria and fungi. The essential oils in cinnamon are anti-microbial and have been shown to stop many types of bacterial and fungal growth. Cinnamon’s antimicrobial properties are so effective that recent study demonstrates this spice to be used as an alternative to traditional food preservatives. It is reality that cinnamon bark can protect against infection, as one of the main biological plant.

Cinnamon can control blood sugar

Cinnamon is a powerful antioxidant and also might help to control blood sugar on different levels, which helps decrease the rate the stomach empties after meals.

Cinnamon improves insulin response in people Diabetes

Here is great news for the nearly 30 million people who have type 2 diabetes and the 60 million more who might be at risk. Cinnamon will help stabilize blood sugar by triggering insulin work well. In one research, the spice was found to reduce blood glucose levels by as much as 30%. As little as 1 gram of cinnamon per day has been shown to reduce levels of triglycerides, so- called bad cholesterol and overall cholesterol, in individuals with diabetes. Add a pinch to chili or shake it on your morning latte, fresh fruit or oatmeal.

Cinnamon boosts brain function

Smelling the scent of cinnamon can boost your brain activity. In one research cinnamon enhanced study participants’ cognitive processing, with the activities such as: Working memory; Tasks related to attention; Virtual recognition memory; Visual-motor speed while working on a computer based programs;

 

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When you pass on a more vegetarian way of eating it is important to educate yourself about the nutrients your body will need on a daily basis.

Protein

A vital part of any diet, the average daily intake for women is 50 grams and for men 60 grams, which you can easily consume in the form of: Beans, lentils, legumes and peas; Fermented soy products in the form of tempeh, miso and natto; Free range eggs; Raw milk, cheese and yogurt; nuts and seeds, which benefit from soaking in water or sprouting first; Non dairy nut and seed milks.

Remember to avoid if possible pseudo meats and other pretend protein foods, as they are highly processed ones with a list of ingredients as long as your arm. Phytic acid remaining in these soy products greatly inhibits iron and zinc absorption; test animals fed soy protein isolate develop organs enlargement, particularly the thyroid gland and pancreas, and increased deposition of fatty acids in the liver.

Iron and Zink

Healthy and strong blood requires proper amounts of iron and a vegetarian diet can provide plenty. Average daily intake for woman 20-50 years is 19 mg, a woman 50+ years is 9 mg and adult male is 7 mg.

Because the human body does not store zinc, it is important to obtain it from the food you eat. Zinc is responsible for immune function, cellular metabolism, wound healing, cell division, and protein and DNA synthesis. The average daily intake for adult women is 7 mg and for men is 10 mg. The great sources for zinc and iron are: Green leafy veggies such as cabbage, kale, spinach, collards and broccoli; Nuts, seeds like cashews and almonds; Cooked and sprouted form of beans, lentils, legumes and peas. Raw and dried fruits: apricots, raisins and dates; Date syrup and molasses; Whole grains and whole grain flours.

Calcium

In a nutshell, your body needs calcium to maintain strong teeth and bones, and for your nervous system to function properly. The average daily intake for adults is 1001-1199 mg and can be found in a variety of foods, such as: Dark greens: Chinese cabbage, broccoli and kale; Sea veggies: wakame, arame, dulse, hijiki, and kelp; Dairy products.

Vitamin B 12

Vegetarians and vegans who do not eat dairy or eggs will need to take this essential nutrient in the form of a B complex supplement, which includes the average daily intake for B12 of 1.6 microgram for adults. Shitake mushrooms, fermented soy, sea veggies and algae contain something similar to B12, but it does not work in your body in the same way as B12 from animal sources. Some nutritional yeast food products are loaded with Vitamin B12.

Essential fatty acids

The body needs quality fats to help absorb vitamins that are fat soluble such as A, D, E and K, to provide energy, regulate cholesterol, maintain heart health and a lot of other important functions. Saturated fats from animal sources are limited in a vegetarian diet, but trans and hydrogenated fats in baked goods and chips should be avoided for their harmful health effects. Recommended daily intake for omega fatty acids is one- two tbsp. The foods you should eat to get plenty of essential fatty acids are: olive oil; sesame oil; raw and clarified butter; coconut oil: a saturated vegetable oil that has proven to be beneficial in the diet and omega-3 oils like walnut, flax and hemp oils.