9 types of food that enhance metabolism
Metabolism is a chemical process that takes place in the body to convert the foods you eat to get enough energy to work every day. Here are 9 good foods for metabolism that you add to your daily menu.
Iron, zinc, and selenium all play an important role in thyroid function and regulate metabolism. Research shows that eating too little iron, zinc or selenium can reduce the ability of the thyroid gland to produce enough hormones, slowing down your metabolism. You can supplement these with foods such as meat, seafood, beans, and nuts.
High-protein foods like meat, fish, eggs, milk, beans, and nuts can help boost metabolism for a few hours, by stimulating the body to use more energy to digest them. This is called the thermal effect of food (TEF). This index indicates the number of calories needed for the body to digest, absorb and process nutrients during meals.
Capsaicin - the chemical in chili can help boost metabolism by increasing the burning of calories and fat. Reviews of 20 studies suggest that capsaicin can help your body burn about 50 more calories a day. Moreover, capsaicin also has properties that help reduce appetite. According to a recent study, consuming 2mg of capsaicin before each meal may reduce the number of consumed calories.
Caffeine found in coffee may help increase the metabolic rate by up to 11%. There are 6 different studies showing that people who consume at least 270mg of caffeine per day (equivalent to about 3 cups of coffee) help burn 100 extra calories a day.
The combination of caffeine and catechin in tea has a metabolic boosting effect. In particular, both oolong and green tea can increase metabolism by 4 - 10% to help burn about 100 extra calories a day. In addition, oolong tea and green tea can help your body use stored fat to get energy more efficiently, increasing the ability to burn fat up to 17%.
Research in mice showed that cocoa extract could promote the expression of stimulating genes using fat as energy. Cocoa can also block the activity of required enzymes to break down fats and carbs during digestion. Cocoa plays a role in preventing weight gain by reducing the absorption of some calories.
7. Apple cider vinegar
Some animal studies have shown that apple cider vinegar is particularly useful in enhancing fat burning for energy. In studies in mice given apple cider vinegar, an increase in AMPK enzymes boosted the body's increased fat burning. Apple cider vinegar also helps you lose weight by slowing down the process of emptying the stomach and enhancing the feeling of fullness.
Water can temporarily boost metabolism by 24-30%. The researchers say that 40% of that increase is to heat the water to moderate body temperature. However, this process only lasts about 60-90 minutes after drinking water.
Ginger is a spice that helps boost metabolism. Research shows that dissolving 2g of ginger powder in hot water and using it in a meal can help you burn up to 43 calories compared to just drinking warm water. This hot ginger drink can also reduce hunger levels and increase satiety.
By: Emily Garcia