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Chili peppers, protein sources, and green vegetables are among the best foods for boosting metabolism. Some other foods are stated below.
1. Eggs
Protein-rich foods are amongst the best options for boosting metabolism. Eggs are rich in protein, with each large, hard-boiled egg containing 6.29 grams (g), making them an ideal choice for people who want to speed up their metabolism.
2. Flaxseeds
Flaxseeds are seeds that contain protein, vitamins, and other key nutrients. Some people consider flaxseeds a “functional food,” which means that people eat them for their health benefits. Eating flaxseeds could help boost metabolism and improve metabolic syndrome, which is a group of conditions that contribute to diabetes, obesity, and cardiovascular disease.
3. Lentils
Lentils are another functional food that may reduce the effects of metabolic syndrome. A 2016 review of 41 animal studies reports that eating lentils and other legumes, such as beans and peas, can play a central role in preventing and treating metabolic syndrome. Lentils may also increase metabolism because they are rich in protein. They also contain good amounts of fiber to feed beneficial bacteria in the gut.
4. Chili peppers
Spicy meals that contain fresh or dried chili peppers can increase metabolism and a feeling of fullness. A compound in peppers, called capsaicin, is responsible for these health benefits and more. A 2015 study reports that eating capsaicin boosts metabolic rate modestly. The research also suggests that the compound can contribute to weight management in other ways by increasing the speed at which the body burns fat and reducing appetite.
5. Ginger
Adding ginger to meals could increase body temperature and metabolic rate, and help control appetite. A 2018 review of studies evaluated ginger’s effects on weight loss and metabolic profiles in people who were overweight. It found that the spice may help to reduce body weight and fasting glucose levels while increasing high-density lipoprotein (HDL), or “good” cholesterol. Ginger also has anti-inflammatory properties, and it may help to reduce nausea during pregnancy and after chemotherapy treatment.
6. Green Tea
Green tea has received plenty of attention in recent years as researchers have shed light on its potential health benefits. Several studies suggest that green tea extract (GTE) may increase fat metabolism both at rest and during exercise. However, other research reports no notable effects. Furthermore, scientists cannot guarantee that drinking green tea would have the same results as taking GTE. A small-scale 2013 study involving 63 people with type 2 diabetes suggests that drinking 4 cups of green tea daily can significantly reduce body weight, body mass index (BMI), waist size, and systolic blood pressure.
7. Coffee
Coffee can stimulate metabolism thanks to its caffeine content. Research reports that caffeine intake has a stimulating effect on energy expenditure and can lead to increased metabolism. However, it is essential to be mindful of total consumption. Decaffeinated coffee does not have the same metabolism boosting benefits. Also, adding cream or sugar will increase its calorie content, which may work against the caffeine’s beneficial effects on metabolism.
8. Brazil nuts
Brazil nuts are one of the richest sources of selenium, a mineral that is essential for metabolism, reproduction, and immune function. They also contain protein and healthful fats to make people feel fuller. Selenium is especially important for the thyroid gland, a gland that regulates metabolic function and produces several vital hormones.
9. Broccoli
Broccoli may benefit metabolism because it contains a substance called glucoraphanin. Glucoraphanin helps to “retune” metabolism, lower blood fat levels, and reduce the risk of many age-related diseases. Broccoli and other cruciferous vegetables may also prevent or slow down several forms of cancer.
10. Dark, leafy green vegetables
Spinach, kale, and other leafy green vegetables may boost metabolism thanks to their iron content. Iron is an essential mineral for metabolism, growth, and development.
Leafy greens are a source of non-heme, or non-animal, iron. Try pairing leafy greens with a source of vitamin C — such as lemon, tomatoes, or winter squash — to increase the body’s absorption of this type of iron.
Many leafy greens also provide good amounts of magnesium, another mineral that supports metabolic function and plays a role in over 300 processes in the body.