Consume 7 essential nutrients to achieve a flat stomach

Get the abs you dream can be an attainable goal if you add to your diet these ten essential nutrients ... Meet them!

1. CINNAMON. As confirmed by several studies in recent years, cinnamon can make our cells more receptive to insulin, which can help diabetics, but also people who want to burn their excess fat, then maintaining low levels insulin will store fewer this. Cinnamon can be added to coffee, tea and milk or can even be used to sprinkle our toast at breakfast.

2. GREEN TEA. We know that green tea can be an ally to slow the development of Alzheimer's and prevent stroke, but can also help when losing weight. Infusions, in general, are a simple way to increase our consumption of water, which is always beneficial if you want to lose weight because it reduces appetite. But in addition, the antioxidants present in green tea help improve the burning of fat and calories and have anti-inflammatory effects, which can help reduce our "guatita". A study published in 2009 in The Journal of Nutrition, showed that drinking green tea may help reduce abdominal fat, if taken as a supplement to a diet and exercise plan.

3. Omega 3, The benefits of omega 3 fatty acid have been listed in numerous scientific studies and increasingly more properties are attributed to him. His presence is large in oily fish (sardines, anchovies, mackerel, salmon, trout ...) and some vegetables such as flax seeds or nuts, but also can be taken through food supplements. omega 3 helps lower triglycerides and cholesterol, prevent cardiovascular diseases and even has effects in the brain, it causes the levels of the hormone cortisol not shoot. But, as says a study published in 2010 in the journal Nutrition, it can also help reduce abdominal fat stores.

4. brown algae. The brown or feófitos algae are a type of algae including nearly 2,000 species are found. They are one of the most common types of algae, and also one of the most widely used in food. Research has revealed that could be a powerful ally to remove fat because of its high content in fucoxanthin, a carotenoid that gives the brownish algae. According to a Japanese study on mice, published in 2007 in the Journal of Agricultural and Food Chemistry, fucoxanthin attenuates weight gain and could be used to combat obesity. In Japan brown algae are very common in food. You can find them in stores that sell Japanese products under the name that is given in that country: wakame and hijiki.

5. WATER is not exactly a nutrient, but is included in this list, because water can also help reduce abdominal volume. According to a study published in 2003 in the Journal of Clinical Endocrinology and Metabolism, water consumption has a significant effect on the metabolism of adipose tissue, responsible for generating fat: only drink half a liter causes the metabolic rate to increase by 30 %, after 10 minutes, and half an hour after.

6. Quercetin. Quercetin is a powerful flavonoid present in high concentrations in both fruits and vegetables. Several studies have shown that it can improve the immune system and promote cardiovascular health, but also help eliminate abdominal fat. Quercetin is also a potent natural anti-inflammatory. Fruits and vegetables with higher concentrations of quercetin are apples, onions, grapes, tomatoes, broccoli, cherries and raspberries. It is a nutrient that is best consumed in the food itself, without resorting to supplements, as is associated with healthy food itself.

7. Vitamin C. The vitamin C intake helps reduce levels of cortisol, a stress hormone, which in turn helps prevent increased fat storage in the abdomen. Humans are one of the few mammals that do not have the ability to create their own vitamin C, but despite this, it is essential for certain metabolic reactions requirement, so we must ensure that it is in our diet (its absence causes scurvy ). Doctors recommend eating at least two meals rich in vitamin C a day. It can be found naturally in most fruits and vegetables, but its concentration is higher in peppers, kiwi or parsley. It is also found in oranges and lemons, perhaps most popular sources, but in lower concentrations.