Having a good metabolism can promote your body in many ways. Metabolism is a process that aids your body in converting the consumed food into the energy needed to perform crucial functions such as digestion, breathing, etc.

Did you know that by boosting the metabolic rate, people can shed kilos, and reduce the risk of obesity and other health issues?

There are a few foods that can help boost your metabolic rate. Whether trying to lose or maintain your ideal weight, these foods will help you achieve remarkable results. However, consuming these foods doesn’t guarantee you will lose weight. Instead, these foods serve as a complement to a balanced, moderately calorie-restricted diet to promote weight loss.

Specific Nutrients Essential To Produce Energy

Here are a few crucial nutrients that can help you produce energy:

• B Vitamins

The presence of “B” vitamins such as B1, B2, B3, B5, B6, B12, and folic acid is popularly known as the energy vitamins. These are essential cofactors in converting food into ATP (adenosine triphosphate). Optimal and balanced levels of all “B” vitamins are required to support and maintain the production of ATP.

• Magnesium

Also, magnesium is a cofactor, supporting the ignition of different enzymes in the system, which also includes the production of ATP. Many average diets are lacking in magnesium. But foods like leafy greens, seeds, whole grains, nuts, etc. are the best to consume. However, the deficiency of magnesium in the human body is often linked with chronic fatigue, as well as heart disease.

• Coenzyme Q10

Coenzyme is an important component of the energy-production cycle and also a potent antioxidant. However, it also supports aerobic metabolism and helps to protect and keep the mitochondria healthy.

Top 7 Metabolism-Boosting Foods

Foods that have an excess of energy-supporting antioxidants, healthy fats, and nutrients certainly come high on the list of metabolism-boosting foods. So, here we are sharing a few nutrient-rich foods and metabolism-boosting:

1. Watercress

Watercress, also called yellowcress, is a species of aquatic flowering plant in the cabbage family Brassicaceae. It is low in calories but a great energy source. Being a rich source of vitamin B6, these are the nutrients that promote the smooth running of the cells and the conversion of fats and carbohydrates into energy. Also, watercress is a good source of vitamin C to keep health and immunity strong.

2. Banana

Bananas are the most common energy-boosting food. Bananas are easily accessible, convenient, and transportable, and they provide the best spectrum of energy-giving nutrition. These nutrients are natural sugars, B1, B2, B3, B5, B6, calcium, magnesium, iron, sodium, and potassium. Additionally, the presence of protein in the banana is largely in the form of amino acids and tryptophan, which convert to serotonin, a hormone that boosts your mood and aids in relaxation too.

3. Coconut

Coconuts are high in saturated fats, and half of the fat in coconuts is in the form of medium-chain triglycerides or MCTs. You can even drink coconut water which has many hidden benefits. Also, the presence of fatty acids is used as an immediate energy source. However, organic coconut oil is a healthy choice for light stir-frying and is used for making delicious salad dressing.

4. Almond

One of the keys to confirming high energy is maintaining stable blood sugar levels. In practice, that means consuming healthy protein-containing snacks and meals. A portion of protein-rich food, such as almonds, can do wonders for boosting flagging energy levels mid-meal or pre-workout with a fruit such as a banana or an apple.

5. Quinoa or Wholegrain Rice

These foods are great low-GI carbohydrate-rich energy foods, rich in B vitamins, and abundant in energy minerals such as magnesium. Also, foods that have a low glycemic index mean a steadier release of energy-giving carbohydrates and other sustained energies.

6. Dark Greens

Dark green vegetables, for example, spinach, kale, leafy greens, etc., are rich sources of iron. Also, these vegetables help boost your metabolism, growth, and development of the human body. However, these leafy greens also provide good amounts of magnesium, another mineral that supports metabolic functions and plays a crucial role in many functions of the human body.

7. Coffee/Green Tea

Green coffee or tea is one of the most common beverages in the world and contains caffeine. The presence of caffeine in coffee acts as a stimulant that aids fat burning and improves exercise performance. However, it also provides advantages like appetite control and improves metabolism in the body, and it also boosts weight loss. Although a cup of green tea has some amounts of caffeine, it shines in its antioxidant content.

Foods That Slow Metabolism

Every food has its rightful place in a balanced diet. But there are a few foods that can slow your metabolism if consumed in excess. These foods include ultra-processed foods, which are loaded with sugar and “bad” fats.

Such foods not only hold little nutritional value but also tend to cause blood sugar spikes and unwanted fat accumulation. This has a detrimental effect on your metabolism.

The foods that slow down your metabolism include:

• Chips and snacks.
• Cookies and desserts.
• Refined grains.
• Sugar-sweetened beverages.
• Fried and greasy foods.