There are many weight-loss supplements available in supermarket and medicine stores that promise to increase metabolism, but it’s best to head to the produce department of the store instead of the weight-loss vitamins.
According to Kristen Smith, RDN, a registered dietitian with Piedmont Healthcare, “focusing on whole foods like vegetables and fruits can provide the types of vitamins and minerals that are helpful for weight loss, with the added benefit of getting fiber and antioxidants.”
When choosing, consider which selections are particularly rich in micronutrients that increase metabolism. On your next shopping excursion, think about these options:
CHOLINE IS A METABOLISM-BOOSTING NUTRIENT.
Choline, a member of the vitamin B family, facilitates the body’s more effective usage of fats by reducing their molecular weight and making them easier to burn for energy.
Mangoes are another excellent source of this nutrient, according to Martha Lawder, RDN, president of the California Academy of Nutrition & Dietetics, although eggs are still a great choice. Mangoes are an excellent source of choline, but people who are trying to lose weight tend to avoid them because of their high natural sugar content, which makes them a high-carb fruit.
Mangoes are incredibly tasty, but they also speed up metabolism, according to Lawder. “Choline is also essential for the proper functioning of the central nervous system, which is an additional top benefit.”
MAGNESIUM, A MICRONUTRIENT THAT BOOSTS METABOLISM
While every mineral in your diet has a significant function, magnesium excels in all areas. Magnesium is associated with better digestion and sleep, as well as heart health, bone density, kidney function, and muscle rehabilitation.
Higher magnesium levels have been linked to reduced bloating and water retention, as well as improved control over insulin and glucose blood levels and weight loss (Study in Nutrition). As improper insulin and glucose regulation can lead to fat buildup, this procedure enhances metabolism.
Nuts, dark chocolate, healthy grains, lentils, chickpeas, and quinoa are foods high in magnesium. Avocados and salmon are excellent options for weight loss because they are heavy in fat and high in magnesium.
“Foods such as Salmon or avocadoes will help you feel fuller for longer, according to Smith. “Therefore, you benefit from both its nutritional value and its healthy fat content.”
Vitamin D is a Macronutrient that Boosts Metabolism.
Vitamin D is in the news because of its well-earned reputation as an immune booster, especially in light of certain research suggesting a link between low vitamin D levels and worse COVID results.
However, vitamin D was first promoted for its other health advantages, such as aiding in weight loss, before it became well-known for its antiviral capabilities. This is partially due to the fact that numerous studies have linked decreased vitamin D levels to greater body fat percentages.
In addition to exercising and limiting their calorie intake, 218 overweight and obese women participated in a year-long trial in which half also took vitamin D supplements. Compared to the group without the vitamin, the latter group ultimately lost more weight.
Considering increase your daily D intake? According to Smith, there’s another reason to eat salmon because of its high vitamin content. No worries if you’re not a fish lover: Additionally, egg yolks, mushrooms, and fortified milk are good sources of vitamin D.
Remember to get some sunshine as well; it’s one of the best ways to raise your vitamin D levels. Dr. Michael Holick of the Bone Health Care Clinic at Boston University Medical Center claims that you can obtain your daily dose of sun exposure in as little as 10 to 20 minutes.
