Metabolism refers to the chemical processes that occur in the body to produce energy from the foods we eat. An increased metabolic rate may help you burn more fat and lose weight. Although the metabolic rate is largely determined by genetics, many lifestyle factors can aid in speeding it up, including the foods we eat, what we drink and physical activity levels. In particular, vitamins may help increase the basal metabolic rate to boost energy levels and improve health.
B Vitamins
The B vitamins are essential for energy metabolism and enable healthy body functions. These vitamins assist in the metabolism of carbohydrates, proteins and fats and central nervous system activities. Because B vitamins aid in energy production, a decrease in them often leads to fatigue and weakness. In particular, a deficiency in vitamins B-6, B-12, thiamine, niacin and folic acid leads to lethargy, low mood, and difficulty concentrating and increases your risk of serious disease. Foods that contain the metabolic-boosting B vitamins include melon, asparagus, leafy greens such as spinach, whole grains, beans, lentils, eggs and fish.
Magnesium
Magnesium plays a key role in increasing the metabolic rate for improved energy. According to the National Institutes of Health, the majority of Americans do not get optimal levels of magnesium in their diet. This vitamin is essential for the activity of hundreds of biochemical reactions in the body that regulate energy metabolism, heart, muscle and nerve functions, and protein synthesis. A healthy body that is able to perform these functions efficiently increases the metabolic rate and maintains energy levels. Magnesium is found in legumes including lentils and peas, edamame and nuts.
Vitamin C
Vitamin C is a powerful antioxidant in the body that helps fight off free radicals that damage tissues and muscles. By reducing the oxidative stress in the body, vitamin C works to increase the metabolic rate and keep energy levels high. Decreased activity of the central nervous system from stress leads to a drop in resting metabolic rate as the body tries to conserve the energy it has for survival. Vitamin C also helps absorb the mineral iron from foods. Combining iron-rich foods such as spinach and red meat with vitamin C-rich strawberries or orange juice will aid in increasing iron absorption.
A Healthy Diet
Vitamins are available in both food and supplemental forms. It is preferable to receive nutrition from food sources, as many foods contain various nutrients and minerals needed for good health. For instance, fruits and vegetables are host to several vitamins, minerals and antioxidants that aid in the prevention of heart disease and certain cancers. Whole grains provide carbs, the body's primary source of fuel, and healthy fats in fish and nuts are essential for hormonal balance and vitamin absorption. However, you may need to take supplements in addition to or in lieu of foods if you have trouble meeting dietary requirements. Speak with a physician about your individual needs.
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