Metabolism is how the body converts the food you eat and drink into energy. It involves various chemical processes within the cells that help sustain life. While metabolism is a natural process, what you eat may slow or enhance it. This article explores Vitamins and Minerals that Boost Metabolism.
A faster metabolism will burn the calories you consume more quickly, making you less likely to gain weight. In contrast, a slow metabolism will slow down the rate at which the calories consumed are broken down to energy, thus promoting weight gain. Unfortunately, your metabolism tends to slow with age. So it’s important to look into things that can help boost it.
1. B vitamins
B vitamins are a group of water-soluble vitamins essential for different metabolic functions.
By water-soluble, it means they dissolve in water. These vitamins cannot be stored in the body, and any excess amount is eliminated through urine. This calls for regular consumption to ensure a constant supply, which translates to a continuous healthy metabolism.
The role of Vitamin B in metabolism is to convert protein, carbohydrates, and fat into energy.
- B1 (thiamine)
- B2 (riboflavin)
- B3 (niacin)
- B5 (pantothenic acid)
- Vitamin B6
- B7 (biotin)
- B9 (folate)
- Vitamin B12
Together, the B vitamins are referred to as vitamin B complex. And while each B vitamin has a vital role in metabolism, they all work together to enhance each other’s functions.
Your body’s ability to metabolize protein, carbohydrates, and fats is essential to ensure they are used for energy instead of being stored in the body. That’s why you should strive to meet your daily vitamin B requirements.
Most B vitamins can easily be obtained from the same foods like vegetables, fruits, and whole-grain. Still, vitamin B12 may be a little challenging to get, especially for vegans since it’s not present in plant foods unless fermented foods like sauerkraut. Nutritional yeast and fortified foods may also be a great sources. But even so, the amounts may not be sufficient to meet your needs. So the best option would be a vegan vitamin B12 supplement.
Inadequate intake of B vitamins may result in a low metabolism. You can also experience a deficiency if your body cannot properly absorb them, such as in conditions affecting the gut or if the body is eliminating too much of them due to a health condition.
2. Vitamin D
The body naturally makes vitamin D from cholesterol beneath the skin when exposed to sunlight. But you can also obtain vitamin D from certain foods and supplements.
According to experts, vitamin D could potentially promote metabolism by reducing the formation of new fat cells in the body. It also suppresses the storage of fat cells, thus reducing the accumulation of fat.
Additionally, vitamin D can increase serotonin, a neurotransmitter that controls appetite, increases satiety, decreases calorie intake, and reduces body weight.
Vitamin D can also increase testosterone levels, which have been shown to boost metabolism by causing the body to burn more calories after a meal.
3. Vitamin C
This one plays a vital role in lowering stress and boosting antioxidant levels, which may promote your metabolism. For instance, as an antioxidant, vitamin C prevents oxidative stress and fights inflammation which may interfere with the absorption of other nutrients needed for better metabolism. See 11 Best Sources Of Vitamin C.
Magnesium is an essential nutrient for better muscle function and for the promotion of good chemical reactions that support energy production in the body.
Also essential for regulating blood pressure, controlling blood glucose, promoting a healthy nervous system, and maintaining healthy bones.
However, up to 68 percent of the people in the United States do not meet their daily magnesium requirements.
It is present in various foods, including legumes, dark leafy greens, nuts and seeds, bananas, potatoes, and whole grains.
While it’s also available as a supplement, too much magnesium may result in diarrhea, so it’s better to stick to dietary sources.
Sufficient amounts of iron in the body promote oxygen delivery to the muscles, which supports the fat-burning process and increases metabolism.
Muscles that are low in oxygen cannot burn fat for fuel as they should, so ensure you are regularly incorporating iron-rich foods into your diet.
Besides, iron insufficiency may lead to iron deficiency anemia, one of the most common nutritional deficiencies in the world. It is characterized by low energy levels, fatigue, general weakness, and palpitations.
Best sources include legumes like lentils and beans, dark leafy greens, nuts, beets, brown rice, soy, and soy products. See Plant Source Of Iron
Iron can also be obtained as a supplement. However, too much iron can be harmful, and with supplements, it’s difficult to regulate your intake. So unless a doctor has recommended it, always stick to natural sources. Plus, iron-rich foods are also rich in other nutrients essential to the body.
Why is a Healthy Metabolism Essential?
It’s no secret that a healthy metabolism (which determines how much energy your body burns per day) helps you lose weight and keep it off, but there are so many more benefits to be reaped when you look after your metabolism – everything from enhanced energy to sharper thinking skills.
Here are 10 of the biggest benefits of having a healthy metabolism
1. Lowers cholesterol
If you want to keep your cholesterol low, it’s important to have a high metabolism. A high metabolism means your body can burn calories quickly and efficiently. This helps keep your cholesterol levels low because when your body is burning calories, it is not storing any extra cholesterol.
According to a study published in the journal Nutrition, people with high metabolism have a much lower risk of heart disease and other chronic conditions, like type 2 diabetes, than those with a low metabolism. In fact, having a high metabolism is even more important for people who are at risk for heart disease because it allows them to keep their LDL (bad) cholesterol levels in check.
2. Better circulation
High metabolism is one of the most important factors in maintaining good blood circulation. It helps your body burn more calories and transform them into energy, which fuels your muscles and other organs. This means that your body has more fuel available to transport oxygen and other nutrients throughout your system, thus promoting healthy cells and cell functions.
In addition, high metabolism also reduces the production of inflammatory compounds, which can also help improve overall blood circulation and protect your health.
Inflammation is a natural response to injury or infection, but it can also be harmful if not controlled. Elevated levels of inflammation have been linked to a number of health problems, including heart disease, stroke, cancer, and diabetes. By reducing inflammation, high metabolism can promote better circulation and help protect your health overall.
3. Healthy hair
You probably know by now that an active metabolism can help you lose weight, but did you know that your metabolism can also affect your hair health? A healthy hair and scalp depend on many factors, including the food you eat and how many calories you burn daily. That’s why keeping your metabolism high should be high on your priority list if you want to achieve the best possible hair health.
4. Increases energy levels
If you’re looking to increase your energy levels, work on increasing your rate of metabolism. One of the most important reasons why people have higher energy levels is because their bodies are burning more calories.
This includes burning off excess fat and since the body is able to convert these calories into energy quickly, you’ll end up with increased energy levels for as long as you can imagine.
When people have a high body metabolism, they are able to burn more calories even when they are not actively exercising.
5. Strengthening the immune system
The relationship between the immune system and metabolism is complex and still under investigation. However, there seems to be a strong connection between the two.
High body metabolism has been shown to boost the immune system in a variety of ways. Here are four of the most important:
- High body metabolism leads to increased production of natural killer cells. These cells are responsible for destroying harmful bacteria, viruses, and other foreign cells.
- High body metabolism also leads to increased production of white blood cells. White blood cells are important because they help the body fight off infection.
- High body metabolism increases the rate at which the immune system clears out damaged cells and tissues. This makes it easier for the body to heal itself after an injury or infection.
- Finally, high body metabolism has been shown to improve the ability of the immune system to distinguish between good and bad bacteria. This makes it less likely that the immune system will attack healthy tissue accidentally.
General Ways to Boost Body Metabolism
Besides the minerals and vitamins discussed in this article, there are other things that can help boost the immune system, like:
1. Get a good night’s sleep
Getting enough sleep is essential for a healthy metabolism. When you are sleep deprived, your body releases cortisol, a stress hormone that can have negative effects on your metabolism.
Most people need between 7 and 8 hours of sleep per night to function at their best. If you are struggling to get enough sleep, try to establish a regular bedtime routine and avoid watching television or working on the computer in bed.
You can also try drinking chamomile tea before bed or taking a relaxation exercise like deep breathing or meditation. Getting enough sleep can also help to reduce your risk of obesity, heart disease, and diabetes.
2. Eat a balanced diet
Eating a balanced diet is key for maintaining a healthy weight and boosting your metabolism. Make sure to include plenty of fruits, vegetables, whole grains, and low-fat proteins in your meals.
Vegetables and fruits are packed with nutrients that can help to promote health and boost metabolism. They are also low in calories, so you can eat as many as you like without gaining weight. Try to include at least 3 cups of vegetables and 2 cups of fruit every day in your diet.
Also, avoid processed foods and drinks. Processed foods are typically high in sugar and carbohydrates, which can spike blood sugar levels and inhibit the body’s ability to burn fat.
3. Engage in regular exercise
Exercise not only burns calories, but it can also increase your muscle mass and improve your overall fitness.
If you are trying to lose weight or build muscle, you will need to increase your exercise routine. Try to get at least 150 minutes of exercise a week or 30 minutes of exercise at least 5 days a week.
Some popular exercises include running, swimming, cycling, and weightlifting. It is important to find an exercise that is suitable for your body and your lifestyle. Some people prefer to exercise outdoors while others prefer to work out at home. There is no wrong way to exercise!
Exercise is a great way to improve your mood and mental health as well. It can reduce stress and anxiety levels, and it can also improve your cognitive function.
If you are new to exercising, start by doing simple exercises that you can do at home. Once you are comfortable with those, you can try more challenging exercises that will require a bit more effort.
4. Eat more protein
One of the best ways to boost your metabolism is to eat more protein. Protein is a nutrient that helps to increase your energy levels and encourages the burning of calories. Protein also helps to promote muscle growth and maintenance, which can help you to lose weight and keep it off.
5. Manage stress
One of the most important things you can do to boost your metabolism is to effectively manage stress. When you’re stressed, your body releases cortisol which can block your ability to burn calories and slow your metabolism.
You can learn how to manage your stress by using techniques like breathing exercises, meditation, and cognitive-behavioral therapy (CBT). CBT is a type of therapy that helps you change the way you think about stressful situations. By managing your stress, you can boost your metabolism and improve your overall health.
6. Stay hydrated
If you’re looking to boost your metabolism, whether because you want to lose weight or just live more healthily, drinking plenty of water may be one of the best steps you can take.
Drinking water boosts your metabolism in various ways: It increases the number of calories you burn and helps your body process fats more effectively. A study published in the Journal of Clinical Endocrinology & Metabolism found that drinking water can raise your metabolic rate by 30 percent. Another study found that you can burn an extra 17 calories per day if you drink one extra glass of water per day.
Drinking water can also help flush out toxins and waste products from your body, thus boosting your metabolism and helping you burn more calories.
Moreover, staying hydrated is an important part of living a healthy lifestyle and can improve everything from your physical appearance to your mental state! Proper daily hydration can help improve your overall health and manage your weight in a healthy way.
7. Include Cayenne peppers in your diet
Cayenne pepper is a powerful ingredient that can help boost metabolism. Cayenne pepper also contains compounds called capsaicin, that can help your body burn calories. The capsaicin, in the cayenne pepper work by activating nerve cells in your stomach, leading to an increase in energy expenditure.
Research has shown that people who consume capsaicinoids daily have a lower risk of obesity and insulin resistance. Additionally, cayenne peppers can improve blood circulation and reduce inflammation, both of which are key factors in maintaining a healthy metabolism. See Benefits Of Cayenne Pepper.
A healthy metabolism is essential for proper energy production and utilization and the promotion of a healthy weight, general health, and well-being.
Targeting specific vitamins and minerals such as the B vitamins, vitamin C, vitamin D, iron, and magnesium may help increase and promote efficient metabolism.
You can easily obtain these nutrients by consuming various foods such as fruit, vegetables, whole grains, nuts, and seeds.
While their supplement counterparts exist, they may pose some health risks. This makes natural dietary sources the best unless a doctor has recommended a supplement.
That being said, some supplements such as vitamin B12 can be essential, especially if you are a vegan or purely on a plant-based diet.
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- Vegan Brain Booster Foods
- 10 Foods That Boost The Immune System
- How To Stay Healthy When Traveling
- Eating Healthy Food On A Budget
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