Metabolism is defined as a term that is used to characterise all chemical reactions or physical changes that are involved in sustaining the living state of the organism and the cells. There are three main functions of metabolism, first is to convert food to building blocks for carbohydrates, lipids, proteins. The second main function of metabolism is to destruct the nitrogenous wastes. Third is to convert food into energy. Improved metabolism helps in better digestion, better blood circulation, burn off fat and in various other ways. Improving metabolism is not that hard as it seems to be. There are some foods which enhance metabolism level naturally and helps in leading a healthy life.
Vitamins and Minerals in Metabolism:
Vitamins are crucial organic compounds that are needed by the human body. Some important vitamins in metabolism include-
- Riboflavin (B2)
- Vitamin A
- Niacin (B3)
- Thiamine (B1)
- Pantothenic Acid (B5)
- Cobalamin (B12)
The minerals which are present in food do not supply directly to energy needs but are vital as body managers. Some of the important minerals include-
- Chloride Ions
15 Foods Which Enhance Metabolism:
Dehydration may slow down your metabolism. To improve metabolism, drink at least six glasses of water daily. Make sure that the water is slightly cold because our body uses more calories to warm it up.
Coffee contains caffeine which is a fat burner and it also helps to improve metabolism. It can improve the metabolic rate by 2 to 11 percent.
3) Hot Peppers
Hot peppers have a compound which is known as capsaicin which helps to improve metabolism rate temporarily by 8 percent.
4) Egg Whites
Egg whites are one of the best foods which enhance metabolism as they are rich in proteins, amino acids, and omega 3 fats. Egg whites also contain iron which is known to enhance metabolism.
5) Green Tea
Green tea contains antioxidants which are called polyphenols. Catechin is a type of phenol present in green tea which has various health benefits and also helps to improve metabolism.
The calcium present in milk helps strengthen metabolic rate.
Avocado contains a lot of monounsaturated fats which help to reduce weight, lower cholesterol, balance hormones and improve metabolism.
Almonds are powerful antioxidants that are full of vitamin E which protects the heart and magnesium which helps to improve metabolism.
Spinach is full of vitamin B and iron which keeps our red blood cells healthy and help to improve metabolism.
Berries are rich in antioxidants like carotenoids and flavonoids which protects our body from toxins. They not only help in weight loss but improve metabolism as well.
Oats are an excellent source of soluble and insoluble fiber. They help to reduce LDL (bad) cholesterol and improve metabolism.
Garlic helps to control lipid levels in the blood, protects heart, lowers blood pressure and improves metabolism.
Lentils are rich in iron and it is very important for our body to get enough iron as it promotes the flow of oxygen throughout the body which helps to improve metabolism.
Beans are high in fiber, protein, vitamin B, and zinc. It helps to lower cholesterol, promotes digestion and improves metabolism.
15) Citrus Fruits
Citrus fruits like grapefruits and lemons are excellent for digestion. They incorporate antioxidants which help to reduce blood sugar levels and vitamin C helps to improve metabolism.
There are some foods which slow down your metabolism. Stay away from these.
Foods to Avoid:
- Sweet Drinks
- Potato crisps/Corn crisps
- Sugar-rich foods
- Canola Oil
Apart from these foods which enhance metabolism, there are various other ways by which one can improve metabolism. It is very important to exercise and to eat right and healthy to improve metabolism as the side effects of slow metabolism, also known as hypothyroidism, could result in serious illness like high cholesterol, high blood sugar, high blood pressure, poor blood circulation, excess sweating etc.
In conclusion, stay fit and improve your metabolism by including these foods in your diet to enhance metabolism.