Boost your metabolism naturally with these 10 nutrient-rich foods

11/10/2019 / By Darnel Fernandez

When it comes to weight loss, everyone is looking for a quick fix. One thing people tend to focus on when dealing with weight loss is metabolism, which refers to the chemical reactions in the body that keep it functioning. In other words, it also applies to the rate at which your body burns calories to generate energy.

The faster the metabolism, the more energy your body can burn. This can lead to shedding excess weight and reducing the risk of obesity. Unfortunately, everyone’s metabolic rate is different, and most of it is determined by genetics. Some people simply have a faster metabolic rate than others. Even so, there are dietary ways to improve your metabolism.

Healthy foods that can rev up your metabolic rate

There are certain foods containing specific nutrients or properties that help increase metabolism, such as the following:

Green tea

Aside from the number of health benefits it provides, green tea can also be a catalyst for improved metabolic rate. Studies have shown that drinking teas like green tea and oolong tea can increase energy expenditure by up to five percent. This can help in weight loss strategies and obesity management.

Eggs

Eggs are protein-rich foods; a hard-boiled egg contains about 6.29 g of protein. This makes them an excellent addition to your diet if you want to speed up your metabolism. A study published in the journal Nutrition and Metabolism found that protein-rich foods can increase the thermic effect of food (TEF), which refers to the amount of energy needed to digest, absorb and process the nutrients in the food you eat. According to the researchers, protein-rich food can increase your TEF or diet-induced thermogenesis (DIT) by 15 to 30 percent.

Ginger

Certain spices, like ginger, can have beneficial metabolism-boosting properties. Studies have shown that ginger can help reduce body weight while increasing the amount of high-density lipoproteins (HDL) or “good” cholesterol in the body.

Lentils

Lentils are another protein-rich food that can help boost metabolism and reduce metabolic syndrome. A systematic review of 41 studies found that eating legumes like lentils, beans, and peas can help prevent and treat metabolic syndrome.

Chili peppers

Chili peppers contain a compound called capsaicin, which can improve metabolism and increase satiety. A review published in the journal Appetite found that this compound can play a beneficial role in weight management by increasing the number of calories burned by the body. The researchers observed that ingesting capsaicin can increase energy expenditure by about 50 kcal per day. (Related: Mustard, cayenne pepper, and green tea boost your metabolism for weight loss.)

Flaxseed

Flaxseeds are often referred to as “functional foods” they are consumed specifically for their health benefits. Eating these seeds can not only boost your metabolism but can also improve metabolic syndrome, which refers to a collection of conditions that can increase the risk of heart disease, diabetes, and obesity.

An animal study published in the journal Endocrinology and Metabolism found that dietary fiber content in flaxseeds can improve metabolism in mice, protecting them from diet-induced obesity. This dietary fiber can also be used to improve digestive health by supporting the gut’s microbiome.

Coffee

Caffeine is a chemical that can stimulate metabolism. Fortunately, you can get your fair share of caffeine in just a single cup of coffee. Studies have reported that caffeine can increase your metabolic rate by up to 11 percent. However, remember to consume caffeine in moderation to avoid “caffeine overdose.”

Brazil nuts

Brazil nuts are one of the best sources of selenium, a mineral needed by the thyroid gland to function properly. This is particularly important because the thyroid gland is responsible for the regulation of metabolic function and the production of several essential hormones.

Broccoli

These cruciferous vegetables contain a substance called glucoraphanin, which helps lower blood fat levels, “re-tune” metabolism, and prevent obesity.

Dark green leafy veggies

Leafy greens like spinach and kale are rich sources of iron, an essential mineral for metabolism. Pairing these greens with vitamin C-rich foods, like lemons, tomatoes, or oranges, can help increase the body’s absorption of iron. These leafy greens also contain a good amount of magnesium, which also supports metabolic function.

Coupled with regular exercise, increasing your metabolism with these foods can support weight loss. Learn more about healthy foods that can improve metabolism at Superfood.news.

Sources include:

MedicalNewsToday.com 1

MedicalNewsToday.com 2

Bustle.com

Healthline.com

Nature.com

NutritionAndMetabolism.BioMedCentral.com