7 Common Foods That Supercharge Your Metabolism
Most of us have a vague idea about what our metabolisms are. We know that it’s good to have a fast metabolism and a not-so-good thing when it's sluggish. But there are also many myths related to its ability to impact our health, and misunderstandings about how it affects our weight loss goals.
To put it simply, your metabolism is the internal process in which you spend energy and burn calories. Your metabolism is always working, even when you're asleep. It runs all the time to ensure that you have the energy you need to run the processes required to survive, including breathing, keeping your blood circulating, and growing and repairing cells.
Dr. Chih-Hao Lee, Harvard’s T. H. Chan School of Public Health’s Professor of Genetics and Complex Diseases, says you can manipulate the speed at which you metabolize food, to a degree. He’s quick to add, however, that it’s usually smaller changes that do this best. And that these changes should be made in conjunction with the adoption of a healthier diet overall, and ensuring that you’re getting the exercise needed not just to lose weight, but to maintain your new, slimmer, fitter body, too.
If you’re looking to supercharge your metabolism, focusing on what you eat is a great starting point. Try adding these foods to your everyday meals to kick off the transformation process.
Brazil Nuts
To enjoy the benefits of a well-functioning immune system, fast metabolism, and optimal cell reproduction, you need the mineral selenium, which Brazil nuts are a rich source of. Brazil nuts will also keep you feeling fuller for longer because they’re packed with healthy fats and protein. Selenium is additionally vital for your thyroid gland to work well. Your thyroid gland regulates your metabolic function and produces the hormones that help to regulate your weight.
Each Brazil nut you consume will give you between 68 and 91 micrograms of selenium, in excess of the 55 mcg you need each day. Bear this recommended daily allowance in mind and be careful not to eat too many nuts. If you go overboard, you could suffer from selenium toxicity, with symptoms like fatigue, hair loss, nail discoloration, brittleness, and loss, nausea, and vomiting. Don’t exceed 400 mcg every 24 hours.
Broccoli
Glucoraphanin, a substance broccoli contains, is the reason it’s on this list. Glucoraphanin lowers the fat levels in your blood, reconditions your metabolism, and will see your risk of suffering from various diseases related to old-age drop. It can also slow down cancer and even prevent it.
Chili Peppers
When you regularly eat spicy meals containing chili peppers, you could increase your metabolism and will feel fuller for longer. This is because of the compound capsaicin which they contain.
A study conducted in 2015 revealed these findings, along with suggestions that capsaicin may contribute to managing your weight more effectively. This is because it increases the speed at which your body burns through stored fat while reducing your appetite overall. In fact, you may use up 50 additional calories daily!
This compound can decrease inflammation and pain as well as perform anti-cancer activities. This is alongside capsaicin antioxidant benefits and the fact that it can help people suffering from Alzheimer’s disease and rheumatoid arthritis.
Leafy Greens
Chard, collard greens, kale, watercress, spinach, and other leafy greens are metabolism-boosters because of how much iron they contain. This mineral is essential for your body’s development, growth, and metabolism.
If you pair your leafy greens with foods rich in vitamin C, like blackcurrants, broccoli, oranges, peppers, and potatoes, your body will absorb the iron they contain that much more efficiently.
Eggs
When you add more protein-rich foods to your diet, you will do wonders for your metabolism. In terms of nutrients that increase how quickly you metabolize your food, it’s hard to beat protein-packed eggs.
This is because your body uses up more energy to digest it than it does for carbohydrates or fats. Research has shown that people consuming at least 29% of their daily caloric intake as protein showed higher metabolic rates than those ingesting just 11%.
Ginger
This spice is delicious and offers a range of metabolism-friendly benefits to boost, including the fact that it raises this rate, heightens your body’s overall temperature, and controls your appetite.
Researchers published their findings on ginger and its effect on metabolic profiles and weight loss in heavier people in 2018. It was concluded that this spice may well help to reduce weight overall, while increasing good cholesterol levels. Plus, ginger offers properties that fight inflammation and reduce nausea in people undergoing chemotherapy and in pregnant women.
Lentils
Eating more lentils can help you decrease the effects of metabolic syndrome. They help increase your metabolism rate because of how much protein they contain, along with their excellent levels of fiber that feed the beneficial bacteria in your gut. Lentils are also an excellent source of folate, phosphorus, iron, and potassium.
Folate assists your body in making healthy red blood cells and, while phosphorus’ primary function is forming bones and teeth, it also affects how our bodies use carbohydrates and fats. When it comes to standard functioning, potassium is vital for our cells. Not only does it regulate our heartbeats and keep our nerves and muscles working as they should, but it also plays a part in synthesizing proteins and metabolizing carbohydrates.
Diet: One Aspect of a Whole
Certain foods will raise your metabolic rate somewhat, and adding them to your menu will make losing weight or preventing excessive gain that much easier.
But this is not the only thing you need to change if you want to slim down.
Adjusting what you eat is as important as changing how much you’re consuming and the amount of energy you’re spending. You also need to ensure that you are getting enough exercise, that any supplements you take give you an extra boost, and that your lifestyle and habits change for the better.
Supercharging your metabolism is just one key element in the journey to a happier, healthier, fitter you.