The process by which a body breaks down and converts food and drink consumed into energy is known as the metabolic rate. The metabolic rate or the rate at which the body breaks down food and drink, varies from person to person. Those with a fast metabolism or a fast basal metabolic rate (BMR) burn more calories than those with a slow BMR. For the weight conscious, this means that those with a slow BMR are likely to burn less calories for the same quantity of food consumed, with the excess calories being stored as fat. Muscle mass, gender, age, body size and composition are the main factors that influence the metabolic rate. In addition, your speed of metabolism is influenced by your activity levels. Your body burns calories according to your level of physical activity.
There are some vitamins and minerals that are said to boost metabolism as well. Let us look at these and how they are said to work.
Read more - Compare Various Health Insurance Plan in India
Vitamins That Boost Metabolism
Vitamins are crucial to metabolism and help enzymes carry out their assigned function. This includes breaking-down amino acids and releasing energy from fats and carbohydrates.
Vitamin B
There are eight sub-categories of this vitamin that are said to affect metabolism - B-1 or thiamine, riboflavin or B-2, niacin or B-3, pantothenic acid or B-5, B-6 or pyridoxine, B7 or biotin, B9 or folate and B-12 or cobalamin. Each of these are essential to different enzymes involved in the metabolic process, and a lack of one can affect the work of the other, thus disrupting the entire process.
Natural sources of Vitamin B include dairy products, eggs, seafood, lean meat, whole grains, vegetables such as potatoes, squash and spinach, nuts, seeds, and fruits such as grapes, apples, bananas and watermelon. Animal products, however, are the only known source of Vitamin B 12.
Vitamin D
Vitamin D is naturally produced by the body on exposure to UV light. Today, the lack of Vitamin D is a common feature especially among urbanites who have limited or no exposure to direct sunlight. This vitamin is essential for maintaining calcium levels inside the body. Lack of Vitamin D has long been associated with rickets.
Sources: Exposure to sunlight is the best way to ensure sufficient Vitamin D synthesis. It is also available, albeit in very small quantities, in foods such as oily fish, liver, egg yolk and red meat. Fortified foods could also be a source of this vitamin, apart from dietary supplements.
Minerals That Boost Your Metabolism
Calcium
The presence of sufficient calcium in the system is crucial to several physiological processes. It is said to have a critical role in the processing and storage of fat in the body. People with high amounts of calcium in their diet have a lesser probability of being overweight or obese. It is believed that calcium directly impacts the body’s core temperature which in turn impacts the rate of metabolism.
Sources:
While calcium supplements are easily available as OTC, there is no robust research to prove that supplements are actually beneficial. In fact, one section of the medical community is firmly of the opinion that calcium supplements could be dangerous as they often interfere with other medications. Some are also concerned with the effects of calcium supplements on heart health.
The best sources therefore are foods rich in calcium such as low fat milk and milk products, dark green leafy vegetables, almonds, oranges and soya beans. If you are accustomed to taking calcium supplements due to concerns about your bone health, you could protect yourself by regular walking, jogging and other exercise.
Magnesium
This mineral plays a vital role in protein synthesis, as well as the synthesis of nucleic acids. It is also believed to have regulated blood sugar as well as regulating the insulin level in those who are overweight or who suffer from obesity. There are more than 300 enzymes which are dependent on magnesium[1]. As such there is no limit to the amount of magnesium you can consume if you are doing so from food intake. Nor is it common for normally healthy people to have magnesium deficiency, unlike Vitamin D. Deficiency of this mineral is generally observed in persons with health issues such as Crohn's Disease, intestinal surgery, Type II diabetes or chronic alcoholism. An overdose of magnesium through supplements can be harmful to the system.
Sources:
Foods rich in magnesium include nuts and seeds (roasted almonds, roasted cashew, roasted pumpkin seeds, roasted peanuts and flaxseed), legumes (endame, black beans and lima beans), fibre-rich whole grains (wheat, millets, quiona), low fat dairy products (mild and curd), fruits (bananas, apples, dark green leafy vegetables, broccoli, beef, salmons, unpolished rice and chocolate. Water can also be a source of magnesium, though not always.
Conclusion
What is crucial to remember is that there are a host of factors responsible for good metabolism. Simply increasing vitamins and minerals through diet or supplements alone will not help. Exercise, building of muscle mass, exposure to the sun, and a well balanced diet help ensure a healthy metabolism. Keep in mind also that consumption of caffeine inhibits the absorption of essential nutrients. If totally impossible to avoid, do keep a gap of three hours between caffeine and food intake.
