Which natural foods boost metabolism?

Eggs in general contain plenty of protein and vitamin D, and egg whites in particular are filled with branched-chain amino acids, which are a great metabolism booster. 
Iron, which is found in lean meat like chicken, and in iron-rich food like fortified cereal, is an essential mineral for keeping metabolism going and burning off calories. Lentils are very rich in iron as well. Everyone-particularly women, 20% of which are iron deficient- should eat at least 3 to 4 servings of iron rich foods a day; a single cup of lentils is good for 35% of daily iron needs. 
 If your metabolism was an engine, water would the fuel that keeps it roaring. Cold water, especially, requires the body to burn more calories in order to warm it up, which makes for a good work out for your organism.

If water is the fuel, the chemical compound capsaicin would be the nitro that gives metabolism an extra boost. Chili peppers are an excellent source of capsaicin and of vitamin C as well. 
Caffeinated coffee is 16% better than decaf at increasing your average metabolic rate, according to a study published in Physiology & Behavior. 
A plant compound known as EGCG is found in green tea, and researchers believe that it can help you burn fat, and in turn, enhance your metabolism.
Erstwhile director of The Nutrition Institute at the University of Tennessee Michael Zemel has led studies which claim that the calcium in milk can promote a more effective metabolization of fat in the body.
Brown rice, oatmeal, and other fiber-rich whole foods are among the greatest allies of the metabolic system. Whole grains burn more fat than their processed counterparts (white bread, pasta) because the body needs to work harder to break them down.

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