How to increase your metabolism should be of great concern to you as a matter of fact, since it’s obvious that the higher your metabolism, the more calories you can burn.
An increased metabolism makes it easier for you to maintain your weight and get rid of unwanted body fat.
It’s scientifically established that certain foods can increase your metabolism as well as other things which include… getting enough sleep, engaging in regular exercise and drinking plenty of water.
But What Is Metabolism?
Metabolism is a term that is used to describe all chemical reactions involved in maintaining the living state of the cells and the organism. Metabolism can be conveniently divided into two categories:
- Catabolism – the breakdown of molecules to obtain energy
- Anabolism – the synthesis of all compounds needed by the cells
Metabolism is closely linked to nutrition and the availability of nutrients. Bioenergetics is a term which describes the biochemical or metabolic pathways by which the cell ultimately obtains energy. Energy formation is one of the vital components of metabolism.
Minerals and vitamins in metabolism
The minerals in foods do not contribute directly to energy needs but are important as body regulators and play a role in metabolic pathways of the body.
More than 50 elements are found in the human body. About 25 elements are essential since a deficiency produces specific deficiency symptoms.
Important minerals include:
- chloride ions
Vitamins are essential organic compounds that the human body cannot synthesize by itself and must, therefore be present in the diet.
Vitamins particularly important in metabolism include:
- Vitamin A
- B2 (riboflavin)
- Niacin or nicotinic acid
- Pantothenic Acid etc.
Why You Need These Top 11 Foods To Increase Your Metabolism.
Nutrition is the key to metabolism. The pathways of metabolism rely upon nutrients that they breakdown to produce energy.
This energy, in turn, is required by the body to synthesize new proteins, nucleic acids (DNA, RNA) etc.
Nutrients concerning metabolism encompass bodily requirement for various substances, individual functions in the body.
Essential nutrients supply energy (calories) and supply the necessary chemicals which the body itself cannot synthesize.
Foods provide a variety of substances that are essential for the building, upkeep, and repair of body tissues, and the efficient functioning of the body.
The diet needs essential nutrients like carbon, hydrogen, oxygen, nitrogen, phosphorus, sulfur, and around 20 other inorganic elements. The major elements are supplied in carbohydrates, lipids, and protein. Also, vitamins, minerals and water are necessary, according to news-medical.
Top 11 Foods To Increase Your Metabolism:
Here are the top selected 11 foods to help in increasing your metabolism…
High in fibre and vitamins, such as C, B3, B6, and K, this fruit also offers carnitine, an amino acid that supports efficient metabolism.
Flaxseeds are seeds that contain protein, vitamins, and other key nutrients. Some people consider flaxseeds functional food,” which means that people eat them for their health benefits.
Eating flaxseeds could help boost metabolism and improve metabolic syndrome, which is a group of conditions that contribute to diabetes, obesity, and cardiovascular disease.
Studies suggest also that flaxseeds and their nutrients may also help treat or protect against osteoporosis which means porous bone, is a disease in which the density and quality of bone are reduced. As bones become more porous and fragile, the risk of fracture is greatly increased.
Beans are an excellent source of protein to keep you feeling satiated — and amino acids, the building blocks of protein, can help preserve muscle mass and thus burn more calories while your body is at rest. “Foods that promote or preserve lean muscle mass are always good for metabolism.
Protein-rich foods are amongst the best options for boosting metabolism.
Seaweed is a great source of iodine, a mineral required for the production of thyroid hormones and proper function of your thyroid gland.
Thyroid hormones have various functions, one of which is to regulate your metabolic rate.
Regularly consuming seaweed can help you meet your iodine needs and keep your metabolism running at a high rate.
The reference daily intake of iodine for adults is 150 mcg per day. This can be met by consuming several servings of seaweed per week.
Although, some types of seaweed such as kelp are extremely high in iodine and should not be consumed in large amounts.
Fucoxanthin is another compound found in some varieties of seaweed that may help with metabolism.
It’s primarily found in brown seaweed varieties and may have anti-obesity effects by increasing the number of calories you burn.
Broccoli For Your Metabolism:
Broccoli might not be your favourite vegetable, but it is an important source of calcium, which increases your metabolism. It is also rich in vitamins C, K, and A.
One serving of broccoli will provide you with an important amount of folate and dietary fibre and a variety of antioxidants. It is one of the best detox foods you can add to your diet.
Chilli Peppers To Increase Your Metabolism:
Spicy meals that contain fresh or dried chilli peppers can increase metabolism and a feeling of fullness. A compound in peppers, called capsaicin, is responsible for these health benefits and more.
A 2015 study reports that eating capsaicin foods can boost metabolic rate modestly.
The research also suggests that the compound can contribute to weight management in other ways by increasing the speed at which the body burns fat and reducing appetite.
Ginger For Metabolism:
Adding ginger to meals could increase body temperature and metabolic rate, and help control appetite.
A 2018 review of studies evaluated ginger’s effects on weight loss and metabolic profiles in people who were overweight. It found that the spice may help to reduce body weight and fasting glucose levels while increasing high-density lipoprotein (HDL), or “good” cholesterol.
Ginger also has anti-inflammatory properties, and it may help to reduce nausea during pregnancy and after chemotherapy treatment.
Oats not only keep your insulin levels low after you eat them, preventing blood sugar spikes that signal your body to store fat, but they also have plenty of fibre. As your body breaks down that fibre, it burns calories.
Apple And Pear:
Apples and pears can be great allies when it comes to losing weight, not only because of their low caloric content but also because these two fruits can increase your metabolism.
This is supported by a study conducted at the State University of Rio de Janeiro, which confirms that women who ate three apples or small pears a day lost more weight than those who did not.
Meat, Legumes, And Nuts.
To help your thyroid function to the best of its ability, include zinc, selenium and iron-rich foods like meat, legumes, and nuts in your daily menu.
Iron, zinc and selenium each play different but equally important roles in the proper function of your body.
However, they do have one thing in common: all three are required for the proper function of your thyroid gland, which regulates your metabolism.
Research shows that a diet too low in iron, zinc or selenium may reduce the ability of your thyroid gland to produce sufficient amounts of hormones. This can slow down your metabolism.
Even as they are many foods to increase your metabolism, they’re some which will lower your metabolism. I urge you to avoid foods that are capable of loading your body with fats, try living healthy by eating these listed foods as part of your balanced diet.
If you know other foods to increase metabolism please do share with through the comment platform. Thank you for reading.