Metabolism is the body’s process by which it uses food to fuel the various bodily functions. Therefore, whatever you put into your mouth that goes down to your stomach fundamentally affects metabolism—whether they are vitamins, minerals or not.
An individual’s metabolism generally slows down as they age. However, with all things equal, some people have a faster metabolic rate which likewise means that they burn calories faster and are less likely to put on weight. At the other end of the spectrum is a slow metabolism which also means a more gradual calorie-burning process.
But, did you know that some minerals and vitamins help boost metabolism? Yes, there are. However, the best form for these vitamins and minerals are whole foods and not necessarily supplements.
So, here are the top 5 minerals and vitamins that will help boost your metabolism:
1 – Magnesium
Magnesium is a mineral known for being a catalyst in various bodily chemical reactions. It is an essential mineral for energy production and metabolism. However, a word of caution, do check with your doctor before gorging yourself on magnesium-rich foods as there are health conditions negatively impacted.
Foods rich in magnesium are potatoes, whole grains, halibut, salmon, bananas, spinach, legumes, seeds, and nuts.
2 – Iron
Iron has a variety of roles performed in the body. It carries oxygen in the blood to be transported all over the body. It is crucial for the creation of hormones and proper cell functioning. When the body has low levels of iron, it also follows that low-oxygen muscles are not at their optimum level to burn fat effectively thereby interfering with the body’s metabolic activity.
Good sources of Iron are soybeans, tofu, dark green leafy veggies, nuts, brown rice, fortified cereals, beans, and meat.
And to help the body absorb iron through the diet, the consumption of Vitamin-C rich foods are suggested.
3 – Calcium
Emerging studies point that calcium plays an important function when it comes to blood sugar control and a healthy metabolism. It is already a proven fact that calcium is essential in building healthy bones and teeth.
Foods that are good sources of calcium are almonds, seeds, dark green leafy veggies, fortified orange juice, fortified cereals, yogurt, and milk.
4 – Vitamin D
Studies are suggesting that vitamin D helps improve insulin resistance and control blood sugar in people with diabetes. Although the analysis is still unsure, results of studies show that individuals with less fat have higher levels of vitamin D in the body as opposed to those with higher levels of fat.
Although Vitamin D can be had with exposure to sunlight, some foods contain Vitamin D and they are some mushrooms, fortified breakfast cereals, fortified plant-based milk, fortified dairy, beef liver, cod liver oil, sardines, mackerel, salmon, and egg yolks.
5 – B-Complex Vitamins for Metabolism Boost
A healthy metabolism is fueled by the presence of the vitamin B-complex. A deficiency in one or more of these vitamins can disrupt an individual’s metabolism.
Here is a list of B-complex rich foods like squash, potatoes, spinach, seeds, nuts, watermelon, grapes, apples, bananas, eggs, dairy products, brown rice, seafood, and lean meats. Vitamin B-12 rich foods are marmite, meat substitute, fortified breakfast cereals, nutritional yeast, and fortified plant-based milk.
Inspired by www.medicalnewstoday.com