Metabolism plays an essential role in providing the body with the needed energy in order for it to perform its essential functions, such as breathing and digestion. Each person needs a minimum number of calories in order to support these functions. Muscle mass, age, gender, and physical activities all affect metabolism.
An individual that has faster metabolism burns calories quicker and more efficiently than those who have slower metabolism. If you have fast metabolism, it will be easier for you to burn and shed off weight without worrying too much about weight loss diets.
However, not everyone is blessed with naturally fast metabolism. But don’t worry because there are plenty of ways to help your body burn calories faster while maintaining a healthy lifestyle. What you need are vitamins and supplements to encourage faster metabolism.
Vitamins to naturally boost your metabolism
Vitamin B to convert food into energy
Vitamin B or B-vitamins play a vital role in your body’s energy metabolism. Vitamin B deficiency can interrupt a person’s metabolism and the ability to process carbs, protein, and fats.
Your body will use the nutrients you eat from vitamin B-rich foods to convert all types of foods into energy.
Top sources of vitamin B:
- Lean meats
- Nuts and seeds
- Dairy products
- Leafy greens
- Fortified foods like nutritional yeast and breakfast cereals
Vitamin C to boost antioxidants and to help lower stress
Cortisol is released when you’re anxious and stressed. This hormone sends a signal to your body into fight-or-flight mode, which pauses regular bodily functions for a while, therefore slowing down your metabolism.
Antioxidants help regulate stress levels and remove free radicals. Vitamin C is a powerful antioxidant that protects your cells from free radical damage.
Increasing your vitamin C intake can help with oxidative stress and improve your mood to increase your metabolic rate.
Top sources of vitamin C:
- Bell peppers
- Citrus fruits like oranges, kiwi, lemon, grapefruit
- Cruciferous vegetables such as Brussel sprouts, broccoli, cauliflower, cabbage
- White potatoes
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Vitamin D to burn stomach fat
Vitamin D helps regulate healthy blood sugar levels and improves insulin resistance, especially to people with diabetes. People that have low vitamin D have higher body fats, particularly stomach fat.
Supplying your body with sufficient amounts of vitamin D can help get rid of stomach fat by optimizing the metabolic rate and absorbing the needed weight loss nutrients.
According to a study published in American Journal of Clinical Nutrition, vitamin D supplements help get rid of stomach fat by absorbing weight loss nutrients while optimizing the metabolic rate.
However, unlike other vitamins, safe exposure to sunlight is the best source of vitamin D. You can also consume these foods to boost your vitamin D intake.
- Omega-3 fishes including sardines, salmon, mackerel
- Egg yolks
- Breakfast cereals
- Dairy and plant milks fortified with vitamin D
- Red meat and liver
- Orange juice fortified with vitamin D
- Fat spreads
- Some types of mushrooms
Calcium for improved metabolism and weight loss aid
Aside from healthy bones, calcium also plays a huge part in blood sugar control and healthy metabolism. Higher calcium intake can also aid in diet-related weight loss.
Calcium also provides a small amount of thermogenesis, which boosts your metabolism and helps your body burn fat.
Top sources of calcium:
- Dairy from cow, goat, & sheep and fortified plant-based milks from soy & almond
- Winter squash
- Dark, green leafy vegetables
Iron to fuel muscles
Iron is responsible for correct cell function and producing some hormones. It is also needed for metabolism, as well as healthy growth and development.
An individual that has iron deficiency may not send sufficient oxygen to their muscles, which may disrupt the body’s natural process of burning fat for fuel. This also interferes with the body’s optimal metabolism function.
To increase your iron levels, here are top food sources of iron:
- Dried fruits
- Nuts and seeds
- Iron-fortified bread and breakfast cereal
- Tofu and soybeans
- Dark, green leafy veggies
- Brown rice
Magnesium to increase energy
Without enough magnesium in your body, the chemical reactions that handle energy production won’t function properly.
Your body needs sufficient amounts of magnesium for increased energy levels and metabolism support.
Top sources of magnesium:
- Dark-green, leafy vegetables
- Whole grain
- Low-fat milk
- Dried beans and legumes like baked beans, soybeans, and lentils
- Nuts such as cashew, peanut, and almond
- Salmon and halibut
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Multivitamins to maximize your daily nutrients
A balanced diet that contains the essential nutrients will help speed up your metabolism. And in case you’re not getting enough of these nutrients daily, taking multivitamins can help meet your body’s daily nutritional needs.
Multivitamins also allow your metabolism to function faster and more efficiently.
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Incorporate these supplements alongside a balanced diet and regular exercise to supply your body with the sufficient nutrients it needs for energy production, faster metabolism, healthy body, and sound mind.
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