Food and metabolism

Metabolism is the process by which the body breaks down food and nutrients for energy and for various bodily functions. Once we understand this concept it’s easy to realize that boosting our nutrition by adding various nutrients to our daily regime can help improve metabolism.

METABOLISM-BOOSTING NUTRIENTS

Deficiencies in some nutrients may lead to impaired metabolism, digestion or energy functions in the body. Some nutrients are vital in improving metabolic function in the body.

B-Complex Vitamins

The B-Complex vitamins are the most important for normal metabolism. As they boost energy for mitochondria. Let us start by the function of vitamin B1 or thiamine that helps the body metabolize carbohydrates, fats and proteins.

Vitamin B6, also known as pyridoxine, is necessary for the proper metabolism of proteins. Vitamin B12, also known as cyanocobalamin, is needed for the metabolism of protein and fats. But, Vitamin B12 cannot function properly without B9, or folate, which is needed to ensure B12 works properly. It is better to take supplements of complex vitamin B as they work better together and supplements of one over other will lead to deficiencies. They usually come in 50 milligram or 100 milligram products. Follow package instructions for the product you select. Some of best food sources of B-vitamins family are apples, bananas, brown rice, grapes, nuts, seeds, spinach, squash and watermelon.

Calcium

Conjunction of calcium with vitamin D lead to weight loss. The recommended daily dose of calcium varies between 800 to 1500 mg for adult men to post-menopausal women, with premenopausal women in the middle of that spectrum. You can find calcium in almonds, almond butter, broccoli, carrot juice, carrots, dark leafy greens, kale, kelp, navy beans, oats, sesame seeds, sesame butter (tahini), soymilk and tofu (organic only since soy is heavily contaminated by genetically-modified organisms—GMOs), wild salmon and sardines.

Iron

It is needed for oxygen transport to cells and organs like muscles so it helps in building muscles. The RDA for iron range from 8-18 mg for adults, women needs more than men and menstruating women need more than non –menstruating. You can take heme iron from meat sources like liver, red meat, fish and poultry while non-heme from plant sources and need vitamin C for enhanced absorption. Non-heme sources of iron include: prunes, raisins, figs, apricots, bananas, walnuts, kelp, beans, lentils, dark leafy greens, asparagus and peaches. Incidentally, most of these foods also contain vitamin C, which helps with the absorption of iron in the body.

Magnesium

A typical dose of magnesium is 800 mg. daily and is usually taken with calcium supplements. Magnesium is found in almonds, sesame seeds, sunflower seeds, almonds, figs, lemons, apples, dark leafy greens, celery, alfalfa sprouts, brown rice and many other foods.

Vitamin D

A low level of vitamin D has been linked with an increased amount of fat. Some studies have found that vitamin D helps to control blood sugar levels and reduce insulin resistance in diabetics, meaning it makes the body respond better to its own hormone, insulin.

Sunlight exposure for 15-20 minutes, along with fish, liver and egg yolks are the primary food sources of vitamin D. Supplementation with D3, known as cholecalciferol, the type of vitamin D is usually sourced from fish. If you are vegan you can choose synthetic vitamin D2, ergocalciferol. Most health professionals recommend 800 to 2000 IU daily; however, stick to the lower dose if you choose synthetic vitamin D2.

Sources:

https://www.care2.com/greenliving/top-5-nutrients-that-boost-metabolism.html

https://www.eehealth.org/blog/2018/09/plant-based-diet-for-your-heart/