TEMPO.CO, Jakarta – Metabolism A healthy diet is very important to your overall health. If a person has a healthy metabolism, it means they can digest food and absorb nutrients without experiencing problems such as inflammation or high blood pressure, which are very important for preventing metabolic diseases, such as type 2 diabetes, stroke, and heart disease. disease, he said.
There are many factors that affect your metabolic health, including family history and genetics, as well as lifestyle and environmental factors that can be modified to prevent long-term health problems. What you eat plays a major role in your metabolic health. There are many healthy and beneficial foods that increase metabolism, as well as options that can damage metabolism if eaten in excess.
Simply put, food is powerful, with a direct impact on short-term and long-term health and overall lifespan. “Certain foods have the ability to reduce inflammation because they are rich in omega-3 fats,” says dietitian nutritionist Roxana Ehsani. Real Simple. Meanwhile, other foods are rich in antioxidants, which minimize oxidative stress and cell damage.
If you want to optimize your metabolism, prioritizing plant-based foods is one of the best things you can do. Here are some foods that increase metabolism.
1. Dark green vegetables keep metabolism healthy
According to Casey Kelley, founder and medical director of Case Integrative Health, dark leafy vegetables are essential for maintaining a healthy metabolism. This is due to the high content of magnesium and iron, two very important minerals. “Magnesium is very important for [setiap] energy-producing chemical reactions in the body,” says Dr. Kelley. On the other hand, iron helps carry oxygen to all your cells, he says. Your cells use this oxygen to produce energy and support the function of various organs, including your brain and heart. To get the most out of your leafy greens, pair them with foods rich in vitamin C—tomatoes, lemons, or potatoes, for example—which help optimize iron absorption.
2. Fruits rich in vitamin C are good for metabolism
Fruits are some of the best foods for metabolic health because they are full of antioxidants, beneficial molecules that neutralize free radicals. An antioxidant-rich diet is key because free radicals are harmful compounds that—when present in high levels—cause oxidative stress, increase the risk of chronic disease, and shorten overall longevity. In particular, “certain fruits such as oranges, grapefruits, kiwis, strawberries, pineapples, mangoes, guavas, and papayas are rich in the powerful antioxidant vitamin C,” says Ehsani. And, as noted above, vitamin C aids in the absorption of iron which is essential for a healthy metabolism.
3. Tea to help metabolism
Drinking tea is the best way to help your metabolism. According to Dr Kelley, tea contains antioxidant called catechins. In addition to quelling oxidative stress and cellular damage, catechins, he says, help regulate blood pressure, boost metabolism, and break down fat. “In addition, the caffeine in many teas will increase your energy, allowing you to burn more calories throughout the day. Green tea, in particular, is a good choice for boosting metabolism,” she adds.
If you love spices, your metabolism is in luck. Chili peppers—which are widely used to add heat to recipes—contain a compound called capsaicin that gives them their nutty flavor and makes them good enough for you too, says Ehsani. According to a 2019 study, capsaicin offers beneficial effects for heart function and overall inflammation. In fact, the same study found that eating chili peppers at least four times a week could help protect against heart-related illness and death.
5. High-fiber foods increase metabolism
Other high-fiber options in the vegetable family, chickpeas, and beans are also beneficial. According to Dr. Kelley, increasing your overall fiber intake can improve metabolic health. “High-fiber foods like broccoli, apples, and nuts take longer to chew and keep you full longer,” he says. This helps prevent overeating, which can stress the system, cause inflammation, and make it difficult to maintain a healthy weight for your body. Similarly, fiber takes a long time to digest, which means your body needs to work harder to break it down, says Dr. Kelley. But that’s not all: Fiber is also important for managing inflammation, cholesterol levels, blood sugar, and gut health—all of which can support your metabolism.
6. Drinking water helps keep your metabolism healthy
You don’t need expensive specialty drinks or groceries to kickstart your metabolism. The body is made up of 60 percent water, says Ehsani, and H2O is essential for a variety of functions, including carrying oxygen to cells, removing waste, regulating body temperature, and more. Thus, the body needs proper hydration on a daily basis to function optimally and promote a healthy metabolism.
While all foods have their rightful place in a balanced diet, some food can slow down your metabolism when eaten in excess. According to Dr. Kelley, these include ultra-processed foods, which are loaded with sugar and “bad” fats.
According to Ehsani and Dr. Kelley, foods that tend to slow down your metabolism include chips and snacks, cakes and desserts, processed grains, such as white bread and white pasta, drinks sweetened with sugar, such as sodas and juices, and fried and greasy foods.
Also read: 5 Easy Ways to Increase Metabolism Every Day
Always update the latest information. Watch breaking news and selected news from Tempo.co on the Telegram channel “Tempo.co Update”. Click Tempo.co Update to join. You need to install the Telegram application first.