You don't need medications or special dietary supplements to improve your energy level when your metabolic rate drops, just a few natural foods that are probably already part of your diet. Constipation or other digestive upset can slow metabolism, as can a dip in your blood count that may deprive cells of nutrition. To address these issues, eat foods with greater fiber for improved digestion and get more dietary protein, iron and vitamin B for a stronger blood count.
Whole Grains
Whole oats, corn, wheat, rye, barley and rice contain more fiber than refined grains -- as much as 8 g of fiber per cooked cup of bulgur, for example, according to the USDA. They also deliver significant protein, iron and several of the eight B vitamins in different combinations. Oatmeal, brown rice, pearled barley and foods made from ground whole corn, wheat and rye represent many of the choices. Manufacturers of some cereals, such as shredded wheat and bran flake varieties, may fortify their natural contents of iron and vitamin B.
Cooked Greens
Nutrient-dense foods that have few calories, little saturated fat and cholesterol, and large amounts of beneficial nutrients do your metabolism the most good. Saturated fat and cholesterol can build up as plaque in your bloodstream, reducing the amount of space for blood to flow and slowing the pace of nutrient transport. Cooked spinach, collards and other leafy greens have 0 g of these detrimental nutrients and 5 g of protein per 1-cup serving. High ratios of iron, fiber and several B vitamins, including B-2, B-6 and B-9, in only 41 calories help to boost your metabolism.
Cooked Dry Beans and Peas
The nutrition in legumes that include beans, peas, lentils, soybeans and peanuts positively affect your digestive and metabolic rates. With dietary fiber contents as high as 19 g in navy beans and protein as high as 29 g in soybeans, per 1 cooked cup, legumes are superior natural foods for this purpose. The American Diabetes Association considers beans optimal in overall nutrition as well. High iron and strong B vitamin contents add their benefits in these and other healthy legumes, such as kidney beans, chickpeas, black beans and split peas.
Fish
Animal-based protein foods offer complete protein, with all the amino acids, but may also have large amounts of saturated fat. Fish such as salmon, halibut, cod and orange roughy contain less fat than meats and poultry but comparable protein -- 29 g of protein per 3 oz. of some salmon varieties. Some of these, such as Chinook salmon, also contain significant quantities of each of the eight B vitamins.
Member Comments