Vitamins and minerals that boost metabolism — Konema Mwenenge Health Coach
Metabolism is the process the body uses to break down food and nutrients for energy and to support different functions. What people eat, including vitamins and minerals, affects their metabolism.
A faster metabolism burns calories more quickly than a slower one, making it less likely that a person will put on weight. A person’s metabolism naturally slows down as they age.
Some vitamins and minerals may help keep the metabolism working effectively. While supplements can help, whole foods are the best source of vitamins and minerals.
The five best vitamins and minerals for maintaining and boosting body functions, including metabolism, and supporting good weight control, are as follows:
1. B vitamins
The B vitamins play many essential roles in energy metabolism in the body. The B vitamins include:
Good choices of foods that contain B vitamins include:
- lean meats and seafood
- whole grains, including barley and brown rice
- dairy products
- eggs
- some fruits, such as bananas, apples, grapes, and watermelon
- nuts and seeds
- some vegetables, including spinach, potatoes, and squash
2. Vitamin D
Two studies looked at vitamin D and weight in older womenTrusted Source and childrenTrusted Source. Both found those participants with more fat had lower vitamin D levels than those with less fat.
Researchers are currently unsure about whether low vitamin D contributes to obesity or vice versa. Diet, blood sugar control, and time spent outdoors may all play a role in a person’s weight.
ResearchTrusted Source suggests that vitamin D may help control blood sugar and improve insulin resistance in people with diabetes.
Unlike other essential vitamins, people can get vitamin D from sunlight. Safe exposure to the sun is the fastest way to top up vitamin D.
Foods that contain vitamin D include:
- egg yolks
- fatty fish, such as salmon, mackerel, and sardines
- cod liver oil
- beef liver
- fortified dairy
- fortified plant-based milk
- fortified breakfast cereals
- some types of mushrooms
3. Calcium
Following on from the above, emerging research further suggests calcium may be vital to a healthy metabolism and blood sugar control, as well as healthy bones.
Some researchTrusted Source from 2010 suggests that higher calcium intake combined with vitamin D can assist diet-related weight loss.
An older study in 2007 found that a diet high in dairy calcium enhanced weight loss in people with type 2 diabetes.
However, more recent research is needed to determine whether this is an effective weight loss strategy.
While calcium supplements are available, it is best for people to get enough calcium from food sources first.
Foods high in calcium are:
- milk
- yogurt
- fortified cereals
- fortified orange juice
- dark green, leafy vegetables
- seeds
- almonds
4. Iron
The body needs iron for healthy growth, development, and metabolism. Iron is also vital for correct cell functioning and the creation of some hormones.
Iron is essentialTrusted Source for carrying oxygen in red blood cells. The red blood cells carry oxygen to and from muscles and tissues in the body.
If a person has low iron levels, they may not send enough oxygen to their muscles. Muscles that are low in oxygen cannot burn fat for fuel as well as they should. Low iron also interferes with optimum metabolism in the body.
Sources of iron include:
- meat
- beans
- fortified cereals
- brown rice
- nuts
- dark green, leafy vegetables
- tofu and soybeans
5. Magnesium
Without magnesium, the chemical reactions that produce energy in the body cannot happen. This dependency means that magnesium is essential for metabolism and energy production.
Magnesium is available in a wide variety of foods, including:
- nuts and seeds
- legumes
- spinach
- bananas
- salmon and halibut
- whole grains
- potatoes
People can also take magnesium supplements but should speak to a doctor first, as they may have adverse effects in people with some underlying health conditions.
Source: https://www.medicalnewstoday.com/articles/322644#magnesium
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