Metabolism is the process in which our body digest the food we consume and converts into energy required to perform various task. Metabolism is often used interchangeably with metabolic rate and it vary in different individuals.
Chronic impaired metabolism may result in several metabolic disorders and result in malabsorption of nutrients in our body and create hormonal imbalance.
Some people are gifted with high metabolism which adds in reducing the body weight while other might have slow metabolism and consume food sparingly which may link to increase in weight with time.
Metabolism is directly linked with the body weight of an individual. Man tend to burn more calories than women even at the rest. The calorie consumption may vary with age, gender and genetics.
Metabolism slows gradual after the age of 40 which may lead to food appetite reduction and weight gain. Though we can’t control the age, gender and genetics however 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 helps in boosting metabolism and prevent chronic metabolic syndromes. Some of the food and beverages which consumption have resulted in enhanced metabolism are discussed with their salient features.
Coffee is loaded with caffeine which helps in stimulating metabolism however it should be without milk and cream and cocoa which adds extra calorie and be result in weight gain.
Studies have agreed that caffeine presence in diet stimulates the calorie consumption and helps in improving the metabolism and weight loss.
Though it has 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 evening.
Decaffeinated drinks are very popular due to limited presence of caffeine in it; however, its consumption may not achieve similar results in boosting metabolism.
Green tea is very popular due to its multi-dimensional benefits, it plays greater role in 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 gives mixed results. Some of the studies confirmed this property however other 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 the body weight, high blood pressure markers and body mass index in type 2 diabetic patients.
Traditionally ginger have been used as anti-inflammatory and remedies against sold however its role in digestion of spicy and protein rich food can’t be denied. This culinary herb acts as booster for metabolic rate and controls the appetite.
In 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 the body weight and high blood pressure markers.
It has also been found useful against the nausea during chemotherapy and pregnancy.
Eggs are rich in protein, fats and other essential vitamins and minerals which have significant role in digestion. It has been understood that protein rich diet helps in enhancing the metabolism.
The digestion of protein exhaust more energy than digestion of fats and carbohydrates; it means body need more energy to digest protein rich diet and helps in increasing the calorie consumption of the body. Eggs being rich in protein helps in enhancing the calorie burn and result in body weight reduction.
In addition to these, eggs are rich in vitamin D which play important role in improving the metabolism and absorption of nutrients.
In Ayurveda and traditional medicine flax seed and its powder has been used against metabolic syndromes. Due to its anti-inflammatory properties it has been considered as 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 as luxury but during pre-industrialization time it was important part of daily diet among rural people.
The antioxidant properties of flax seeds help in neutralization of chronic oxidative which may have detrimental effects on human health.
Green chili our dried chili contains very important compound called capsaicin which have numerous health benefits. The consumption of chili enhances the metabolism and introduces the sense of fullness. Both properties might help in reducing the body weight and prevent against lifestyle diseases.
In 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 claims that this compound can be used for treatment of rheumatoid arthritis and Alzheimer’s disease.
Green Leafy Vegetables
Green leafy vegetables such spinach and kale are rich in fiber, iron and other essential nutrients beneficial for health. Iron supports the metabolism, growth and development.
The presence of iron in these vegetables makes it 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 proper absorption of iron in the body.
Selenium is an important micro nutrient which supports metabolism, reproduction and immune functions and considered to be very essential for the body. Brazilian nuts are rich in selenium and enough to meet daily recommended intake of selenium.
Thyroid gland regulates metabolic functions in the body and produces several vital hormones. Selenium is very essential for the proper functioning of 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.
Metabolic syndromes are very common among urban population due to limited access of essential food items and disruptive lifestyle. The consumption of balanced diet and slight change in lifestyle might help in avoiding these complications and help in leading healthy life. “Eat Healthy, Stay Healthy”.