Metabolism is the process in which our body digest the food and converts into energy required to perform various task. The metabolism of an individual depends upon the food items in our diet. Some of the food items are known for enhancing the metabolic rate.
Metabolism is often used interchangeably with metabolic rate and it varies in different individuals. A healthy metabolism is key to a healthy life.
Chronic impaired metabolism may result in several metabolic disorders and result in malabsorption of nutrients in our body and create a hormonal imbalance.
Some people are gifted with high metabolism which adds to reducing the body weight while others might have a slow metabolism and consume food sparingly which may link to an increase in weight with time.
Metabolism is directly linked with the bodyweight of an individual. Man tends to burn more calories than women even at the rest. The calorie consumption may vary with age, gender, and genetics.
Metabolism slows gradually after the age of 40 which may lead to food appetite reduction and weight gain. Though we can’t control age, gender and genetics however the inclusion of certain food items in our daily diet might help in improving the metabolism.
What are the foods to rev up metabolism?
Foods rich in fiber, protein, and nutrients help in boosting metabolism and prevent chronic metabolic syndromes. Some of the food and beverages that consumption has resulted in enhanced metabolism are discussed with their salient features.
Coffee
Coffee is loaded with caffeine which helps in stimulating metabolism however it should be without milk and cream and cocoa which adds extra calories and be result in weight gain.
Studies have agreed that caffeine present in diet stimulates calorie consumption and helps in improving metabolism and weight loss.
Though it has a very miraculous effect in enhancing the metabolism however people should be mindful of consumption hour and its quantity. It may result in tiredness and sleepless nights if consumed after the evening.
Decaffeinated drinks are very popular due to the limited presence of caffeine in them; however, their consumption may not achieve similar results in boosting metabolism.
Green Tea
Green tea is very popular due to its multi-dimensional benefits, it plays a greater role in the metabolism of fats. Moreover, it has anti-inflammatory, antioxidants, anti-cancer, and anti-microbial properties which makes it a desirable drink to achieve good health.
The studies related to green tea extracts on fat metabolism give mixed results. Some of the studies confirmed this property however others defer with the same. However, the research field is wide open to explore the possibilities.
In one of the studies, it is observed that the regular consumption of green tea helps in reducing body weight, high blood pressure markers, and body mass index in type 2 diabetic patients.
Ginger
Traditionally ginger has been used as an anti-inflammatory and remedy against sold however its role in the digestion of spicy and protein-rich food can’t be denied. This culinary herb acts as a booster for metabolic rate and controls the appetite.
A study carried out in 2018 to evaluate the properties of ginger against metabolism observed that ginger intake may increase the metabolism and at the same time increases the high-density lipoproteins (HDL). It helps in reducing body weight and high blood pressure markers.
It has also been found useful against nausea during chemotherapy and pregnancy.
Eggs
Eggs are rich in protein, fats, and other essential vitamins and minerals which have a significant role in digestion. It has been understood that a protein-rich diet helps in enhancing metabolism.
The digestion of protein exhaust more energy than the digestion of fats and carbohydrates; it means the body needs more energy to digest a protein-rich diet and helps in increasing the calorie consumption of the body. Eggs being rich in protein helps in enhancing calorie burn and result in bodyweight reduction.
In addition to these, eggs are rich in vitamin D which play important role in improving the metabolism and absorption of nutrients.
Flaxseed
In Ayurveda and traditional medicine flax seed and its powder have been used against metabolic syndromes. Due to its anti-inflammatory properties, it has been considered an important food ingredient to treat metabolic disorders.
Flax seeds are rich in fiber, protein, and omega-3 fats which makes its ideal food ingredient to fight against metabolic disorders, cardiovascular diseases, diabetes, cancer, and neurodegenerative disorders. Today it may be considered a luxury but during the pre-industrialization time, it was an important part of daily diet among rural people.
The antioxidant properties of flax seeds help in the neutralization of chronic oxidative which may have detrimental effects on human health.
Chili Pepper
Green chili or dried chili contains a very important compound called capsaicin which has numerous health benefits. The consumption of chili enhances the metabolism and introduces the sense of fullness. Both properties might help in reducing body weight and prevent lifestyle diseases.
And research carried out in 2012 suggests that the consumption of capsaicin helps in burning extra 50 calories per day which might be helpful in weight management.
Moreover, capsaicin has other important properties like anti-inflammatory, pain reliever, and anti-cancer. Some of the studies claim that this compound can be used for the treatment of rheumatoid arthritis and Alzheimer’s disease.
Green Leafy Vegetables
Green leafy vegetables such as spinach and kale are rich in fiber, iron, and other essential nutrients beneficial for health. Iron supports metabolism, growth, and development.
The presence of iron in these vegetables makes them suitable for enhancing metabolism and body weight management. However, in presence of any metabolic syndromes, the absorption of iron might be disrupted.
The absorption of iron in the body is governed by the presence of vitamin C in our diet. The inclusion of vitamin C along with green leafy vegetables helps in the proper absorption of iron in the body.
Brazilian Nuts
Selenium is an important micronutrient that supports metabolism, reproduction, and immune functions and is considered to be very essential for the body. Brazilian nuts are rich in selenium and enough to meet the daily recommended intake of selenium.
The thyroid gland regulates metabolic functions in the body and produces several vital hormones. Selenium is very essential for the proper functioning of the thyroid gland.
Moreover, studies have observed that consumption of Brazilian nuts helps in reducing the cholesterol level and prevent cardiovascular diseases.
The enhanced metabolism due to nut consumption is also helpful in body weight management.
Summary
Metabolic syndromes are very common among the urban population due to limited access to essential food items and disruptive lifestyles. The consumption of a balanced diet and slight lifestyle change might help in avoiding these complications and help in leading a healthy life. “Eat Healthily, Stay Healthy”.
