Even if you are usually aware that the things you eat have a direct impact on your health, have you ever questioned why this is the case? It all boils down to metabolism, which is the term for all of the chemical processes that take place within your body. Your cells' internal reactions, which occur in order to create energy. How well your body produces this energy is referred to as "metabolic health." The phrase "metabolic rate," meanwhile, refers to how many calories (i.e., energy) your body requires to carry out life-sustaining activities like breathing.
While the term "healthy metabolism" is frequently used in relation to weight, it has more to do with overall health. It's essential for your wellbeing and, ultimately, lifespan, to have a healthy metabolism. The ability to digest food and absorb nutrients without suffering from problems like inflammation or high blood pressure indicates that a person has a healthy metabolism.
Your metabolic health is affected by a variety of things. This includes genetics and family history, both of which you have no control over. However, other elements, such as lifestyle and environmental ones, are adjustable, making it feasible to impact your metabolic health and prevent long-term health problems. And your diet is unquestionably a part of this. Your metabolic health is mostly influenced by what you consume. There are many nutritious, helpful foods that increase metabolism, as well as foods that, when consumed in excess, might have the opposite effect.
Prioritizing plant foods is one of the best things you can do if you want to eat in a way that optimises metabolism. See some foods that increase metabolism below.
Leafy Greens
The following fact might persuade you to reconsider kale chips or spinach smoothies if you're still on the edge. Consuming leafy greens regularly is essential for a healthy metabolism. This is because they are rich in magnesium and iron, two essential elements. Every chemical reaction that generates energy in the body requires magnesium. Iron, however, aids in the transport of oxygen to all of your cells. This oxygen is used by your cells to create energy and maintain the operation of several organs, including your heart and brain. To maximise the benefits of your leafy greens, combine them with meals high in vitamin C, such as tomatoes, lemons, or potatoes, which aid in iron absorption.
Citrus Fruits
Fruits are among the finest foods for maintaining metabolic health because they are loaded with antioxidants, which are good chemicals that combat free radicals. Free radicals are unfavourable substances that, when present in high concentrations, produce oxidative stress, raise the risk of chronic disease, and reduce longevity, making an antioxidant-rich diet essential. The potent antioxidant vitamin C is particularly abundant in some fruits, including oranges, grapefruits, kiwis, strawberries, pineapple, mango, guava, and papaya. Additionally, as was already noted, vitamin C facilitates the absorption of iron, which is necessary for a healthy metabolism.
Teas
Whether you prefer earthy matcha, green tea, or spiced chai, drinking tea is an excellent way to aid your metabolism. Catechins are antioxidants found in tea. Catechins not only reduce oxidative stress and cellular damage but also assist in controlling blood pressure, enhancing metabolism, and breaking down lipids. A lot of teas include caffeine, which will increase your energy and help you burn more calories during the day. Particularly green tea is a fantastic option for accelerating metabolism.
Chilli Pepper
Spice lovers, rejoice—you're in luck if your metabolism. Chili peppers, which are frequently used in cooking to add heat, contain a chemical called capsaicin, which gives them their spicy flavour and also makes them highly healthy. A 2019 study found that capsaicin has positive impacts on heart health and inflammation in general. In fact, the same study discovered that consuming chilli peppers at least four times each week can aid in preventing disease and heart-related mortality.
High-Fiber Foods
The benefits of fruits that increase metabolism have already been noted, but other high-fiber foods in the vegetable, bean, and nut families are also advantageous. Increasing your daily fibre intake can improve metabolic health. Because they require more time to chew, high-fiber foods like broccoli, apples, and almonds help you feel fuller for longer. Overeating can strain the body, produce inflammation, and make it difficult to maintain a healthy weight for your body. This helps prevent overeating. Similar to that, fibre requires more effort from your body to digest because it takes so long. Fiber is also crucial for controlling inflammation, blood sugar, blood sugar levels, and intestinal health, all of which can boost your metabolism.
While every food has a proper place in a balanced diet, eating too much of particular foods will slow your metabolism. Foods that are highly processed and high in sugar and "bad" fats fall under this category (think: saturated and trans fats). These foods not only often have poor nutritional value, but they also frequently lead to blood sugar spikes and undesirable fat buildup, both of which can negatively impact your metabolism.