Metabolism is the process the body uses to break down food and nutrients for energy and support different functions. What people eat, including vitamins and minerals, affects their metabolism.
A faster metabolism burns calories faster. Over time, a person's metabolism naturally slows down as they age.
Some vitamins and minerals can help the metabolism work effectively. While supplements can help, whole foods are the best source of vitamins and minerals.
Here are the top five vitamins and minerals to maintain and increase bodily functions, including metabolism, and support good weight control:
1- B vitamins
B vitamins play many important roles in energy metabolism in the body. B vitamins include:
- Pantothenic acid or B-5
- Niacin or B-3
- Riboflavin or B-2
- Thiamine or B-1
Vitamin B1 is one of the vitamins in the B vitamin family. It helps convert carbohydrates into glucose, which is used to produce energy to perform various bodily functions. Vitamin B1 is also necessary for the breakdown of fats and proteins.
Deficiency of one of the B vitaminscan affect other B vitamins, which can disrupt a person's metabolism.
People should consume foods containing B vitamins regularly to meet their daily needs.
- These vitamins are necessary for a fully functioning metabolism. The main function of B vitamins is to help the body metabolize carbohydrates, proteins, and fats and use the energy stored in food.
- For example, thiamine (B-1) helps body cells convert carbohydrates into energy. In other words, low levels of one or more of these vitamins mean that your metabolism is not functioning optimally. This makes weight loss even more difficult.
Vitamin B1 is a vital vitamin belonging to the vitamin B complex. It plays an important role in maintaining a healthy nervous system and improving the cardiovascular functioning of the body. Excessive caffeine consumption and alcohol consumption can create a high level of vitamin B1 deficiency in the body.
2- Vitamin D
Vitamin D (also called “calciferol”) is a fat-soluble vitamin found naturally in several foods, added to others, and available as a dietary supplement. It is also produced when ultraviolet (UV) rays from sunlight hit the skin and trigger the synthesis of vitamin D3.
Getting enough vitamin D from food is difficult, so supplements are often recommended. According to some studies, sufficient Vitamin D levels can also help prevent depression.
Researchers noted lower-than-normal serum vitamin D levels in obese people.
A study done in 2011Overweight and obese adults taking calcium and vitamin D supplements He found that he lost significantly more waist fat than people who didn't take it.
People should have their vitamin D levels checked annually and talk to their doctor about supplements if their levels remain low.
- In one study, men who had higher amounts of magnesium all had higher testosterone and IGF-1 levels.
- magnesium deficiency, It can create problems such as anxiety disorder, insomnia, stress, depression. This indirectly affects low testosterone.
Magnesium energy in the body required for production. This mineral acts as a cofactor in more than 300 enzyme systems. These systems are responsible for a wide variety of reactions in the body, including:
- control blood sugar
- blood pressure regulation
- keeping bones strong
- keep the nervous system running smoothly
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4- Green tea extract
Everyone has heard of green tea. We use green tea at many points in metabolism in fat burning.
Technical as a vitamin or mineral However, green tea extract contains ingredients that may be effective in weight loss.
Green tea increases energy expenditure and fat burning and reduces fat production and absorption. is believed.
The essence of this popular beverage is known as catechins. Contains powerful flavonoid antioxidants It is known.
Green tea is also a good dose Contains caffeine. An analysis of six controlled clinical trials found that caffeine alone or in combination with catechins significantly increased energy expenditure compared to placebo.
A study conducted in 2012, Green tea supplements reduced body weight in obese individuals by an average of approximately 1 kg compared to placebo. Found.
- Green tea can be beneficial for weight loss. Green tea also contains the amino acid L-theanine, which is beneficial for anxiety, anxiety, and stress.
Chronic stress can cause us to gain weight. We can use adaptogens to cope with stress.
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The body needs iron for healthy growth, development and metabolism. Iron is also vital for proper cell functioning and the creation of certain hormones. source:
Red blood cells carry oxygen to the muscles and tissues throughout the body.
If a person has low iron levels, their muscles don't get enough oxygen. Muscles low in oxygen cannot burn as much fat as they need for fuel. Low iron also interferes with optimal metabolism in the body.
Iron sources include:
- Brown rice
- Dark green, leafy vegetables
- Tofu and soybeans
In order for iron to be absorbed into your body efficiently, foods containing plenty of iron should be preferred. In addition, it should be consumed together with vitamins such as vitamin C, which affect iron absorption.
Although iron is vital, it is toxic when consumed in high doses. For this reason, people should talk to a doctor or dietitian about iron deficiency before taking supplements.