Metabolism is the process the body uses to break down food and nutrients to obtain energy and support various bodily functions. Metabolism is affected by what we eat, including vitamins and minerals. A fast metabolism is one that burns calories faster, and people who can boast of it have less chance of gaining excess weight. Metabolism slows down with age, but we can speed it up with diet.
We present to you below five vitamins and minerals, which are the best for maintaining and strengthening body functions, and with them you also improve metabolism.
B vitamins
There are eight B vitamins and their common name is the B complex. They are thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate (B9) and cobalamin (B12). A deficiency of one B vitamin can affect others, and the consequences can be negative for metabolism.
Include in your diet: lean meat, seafood, dairy products, eggs, bananas, apples, grapes, watermelons, nuts and seeds, spinach, potatoes and zucchini.
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Vitamin D
Unlike other essential vitamins, vitamin D is obtained from sunlight. Although exposure to the sun is the fastest way to supplement vitamin D, there are foods that contain a higher amount of vitamin D and you should indulge in these during autumn and winter days when the sun is lacking.
These are egg yolks, fatty fish such as salmon, beef liver, mushrooms, cow's milk and coconut milk.
Calcium
Studies have shown that calcium is essential for metabolism and blood sugar control, and is also needed for bone health. In any case, calcium is beneficial for metabolism and although it can be obtained from dietary supplements, the best option is foods rich in calcium, so consume plenty milk, yogurt, cereals, leafy green vegetables, seeds, almonds.
Iron
The body needs iron for healthy growth, development and metabolism. In addition, it is essential for the functioning of cells and the production of certain hormones. Enjoy foods as they are meat, beans, nuts, tofu, soy. Although iron is essential for body function, it can be toxic in excess, so consult your doctor before taking supplements.
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Magnesium
Without magnesium, chemical reactions that produce energy in the body are impossible. This means that magnesium is very important for metabolism and energy production. Therefore, eat foods as they are legumes, spinach, bananas, salmon, potatoes, nuts, rice, cabbage. It is also possible to take magnesium supplements, but talk to your doctor about this, as too much magnesium can affect some medical conditions.
