This has been proven by studies which determined adults who had taken 3g of fish oil a day for 12 weeks, saw an increase in metabolic rate by approximately 5.

As well as being great examples of high metabolism boosting foods, fish are also linked to a reduced risk of heart disease, which is even more the reason why you should add them to your diet. This may come as a surprise to some, but cottage cheese is another example of healthy foods to boost metabolism.

When seeking out metabolism boosting foods, those with essential vitamins that assist optimal bodily function are a great choice, and cottage cheese is an example of this due to the levels of vitamins B6 and B12 within it, as well as minerals such as zinc, copper, and choline.

Additionally, cottage cheese is also low in both carbs and fat, yet high in protein, making it yet another excellent example of healthy foods that can boost your metabolism. As we already know, the more protein in a food, the more energy the body will need to break it down, equalling more calories which will be burned.

One g serving of cottage cheese contains approximately 28g of protein, an easy high protein addition to your meals. Not to forget that cottage cheese can be a part of a healthy diet if consumed in moderation, sticking to one serving per day can give you the benefits of metabolism boosting foods without adding too much calorific value.

Sticking with dairy, do you love a treat? Check out the best healthy ice creams for a low calorie sweet treat. Seaweed is an excellent source of iodine, which is a mineral that is required for thyroid hormone production, and overall proper function of the gland. The relevance of this boils down to the thyroid hormones having many different functions and one of which being the regulation of your metabolic rate.

Consuming seaweed regularly can help you meet your iodine needs, and keep your metabolism running at the optimal rate.

The reference daily intake of iodine for adults is around mcg per day, this can easily be met by eating several servings of seaweed per week. The importance of keeping thyroid function at its peak is the ability to burn fat in order to provide energy and in turn, bumping up your metabolic rate.

Not only this, seaweed also offers a supply of a compound called fucoxanthin, which is regularly featured in a number of high metabolism boosting foods.

Brown seaweed is particularly recommended for its presence of fucoxanthin, which is said to also have anti-obesity effects. It is suggested that the number of calories you burn is increased when you consume the compound, therefore seaweed is a great food to increase metabolism and assist in weight loss.

This is because as well as being amongst the many foods that boost metabolism, spinach is also host to an excellent source of vitamins A, C, and K, as well as minerals such as iron, manganese, and magnesium. As well as its presence of multiple important minerals, spinach plays a significant role in moderating your blood pressure levels and most importantly, boosting your metabolism.

The iron that is found in spinach is the main metabolism boosting factor, this is because iron assists oxygen transportation to the muscles. This ultimately assists in optimal performance of the muscles and cells in the body, aiding efficient fat loss. With all this in mind, spinach is a great addition to a metabolism-boosting foods diet for fat loss reasons.

Tempeh is rich in nutrients and is a great source of minerals, such as iron, magnesium, manganese, and calcium. The thyroid will have optimal function thanks to the iron meanwhile; the high protein will sustain a healthy metabolism by burning more calories during the process of digestion and absorption.

It is a great option for vegans and vegetarians to receive all the mentioned health benefits and nutrients which they may otherwise find difficult to achieve.

Further, due to the tempeh being formed from fermented soybeans, it contains probiotics - live microorganisms which are said to improve immunity and promote a healthy gut. So, not only is tempeh a great example of foods that help metabolism, but it has many other health benefits too.

Chickpeas are another excellent example of foods that increase metabolism that you can add to your everyday diet. One of the many benefits of chickpeas is their impact in preventing unnecessary snacking outside of meals. This comes as a result of the level of protein and fibre which is said to have properties which help keep your appetite under control.

Chickpeas, also known as garbanzo beans, are a member of the legume family and are packed with nutrients. One 28g serving of these little beans contains just 46 calories, 8g of carbs, and 3g of protein.

The protein and fibre work synergistically to slow digestion, which helps promote feelings of fullness, all the while protein may also increase levels of appetite-reducing hormones in the body.

In fact, these effects of the fibre and protein in chickpeas may lower your calorie intake throughout the day due to the fullness that is felt after consumption. One study on females compared eating g of chickpeas to two slices of bread; those who ate the chickpeas saw a significant decline in appetite in comparison to the latter.

Almonds deliver massive amounts of nutrients, these edible seeds are a great source of vitamin E, manganese, and magnesium; all the while being packed with antioxidants. These can help protect against oxidative stress, a concern that can damage molecules in your cells and contribute to ill health including inflammation and diseases.

As one of the metabolisms boosting foods that contains high levels of protein, the process of consumption equalises to more calories burnt during the breakdown in digestion.

Not only this, but due to the sheer amount of protein and fat, you stay feeling fuller for longer after eating. Further, the aforementioned vitamin E and magnesium also play a part in the functioning of your metabolism too.

This is due to the reliance of these elements to produce energy and therefore, encouraging an efficient process of food breakdown leading to the formation of vital energy sources. Lemons are yet another great example of some healthy foods to boost metabolism that are easy to incorporate into your daily diet.

They are one of the metabolism boosting foods that can actually increase your metabolic rate which allows for more calories to be burnt, and ensures that less fat is stored. These citrus fruits also contain a nutrient called limonin; this helps support phases one and two of liver detoxification.

Not to forget that by being one of the foods to boost metabolism, it is of course packed with nutritional benefits; infact, lemons are an excellent source of vitamin C.

Lacking in energy? Take a look at the best vitamins for energy here for some advice. Become a Personal Trainer with OriGym! The body needs iron to complete its calorie-burning processes efficiently, this is because iron facilitates oxygen flow throughout the body which in turn, helps increase energy and metabolism efficiency; so, this is when lentils come in handy.

The high levels of protein and fibre found in this food will also go a long way towards helping out with digestion. In fact, lentils have the highest level of protein, by weight, of any plant-based food. The high levels of protein and fibre will also ensure that you stay feeling fuller for longer too, so snacking in between meal times will be a thing of the past once you add these legumes to your daily diet.

As far as fast metabolism foods go, the super-effective lentils are definitely up there with the best. Ever thought about becoming a nutritionist? Check out our tips before you start searching:.

Whilst it might not technically be food, coffee is definitely a worthy addition to this list of foods that increase metabolism. This is because drinking coffee can actually have a lot of positive benefits on your health, and the drink is regularly recommended as a fat-burning supplement.

This is because caffeine, the main stimulant found in coffee, fuels the nervous system. This goes on to send signals to the fat cells instructing them to break down, and It does this by increasing the levels of the hormone epinephrine in the blood.

This means that caffeine alone can upsurge the number of calories you burn whilst you are resting; however, it is important to note that the effect is less pronounced in people who are obese.

Overall, though technically not a food, coffee is undoubtedly an element that can enhance metabolism. Apples are another example of great metabolism boosting foods that are budget friendly and super accessible.

Apples are one of the foods that increase metabolism with incredible nutritional benefits. One medium-sized apple g has heaps of useful vitamins such as; C, K, A, E, B1, B2, B6, copper, potassium, and manganese. The important factor for metabolism is v itamin K, this metabolizes protein and enhances a healthy blood flow.

The metabolization is simply the cycle of breaking down protein; also known at catabolism. Apples also contain a source of soluble fibre called pectin. This fibre absorbs water and swells into a jelly-like substance in the body, this then encourages slow absorption of glucose into the bloodstream; which is thought to have a positive impact on fat metabolism too.

This is useful as visceral fat belly fat can be dangerous as it surrounds nearby organs and can stop them from working properly. Some other effective foods for boosting metabolism are sweet potatoes; healthy and nutritious, sweet potatoes are a great source of vitamins, minerals, and fibre.

One g serving of sweet potatoes clocks in at just calories, and contains around 4g of protein, and 6. They are also rich in vitamins A, C, and B6, as well as minerals such as copper, manganese, and potassium. But most importantly, sweet potatoes are also home to an antioxidant called glutathione, which is the component that helps our nutrient metabolism.

This essentially outlines the molecular processes that are associated with nutrition; an example being appetite control. The high levels of B vitamins present within the vegetable ensure that the functioning of metabolizing carbohydrates, proteins and fats, are all optimal which is the main role of B vitamins.

Not only this, but there is a lot of fibre in sweet potatoes too, which will go a long way towards ensuring that you stay feeling full.

Gaining a firm spot of this metabolism boosting food list is green tea, although not a food; it must be acknowledged for all its benefits when it comes to metabolism. As well as being loaded with antioxidants, green tea has a range of health paybacks, including but not limited to:.

So how exactly does this tea promote so many health advantages? In regard to such devastating diseases such as cancer; green tea has actually been found to have properties that inhibit the cells growth.

Theoretically speaking, the element EGCG may inhibit cancer formation. This element is thought to bind to proteins inside of cancer cells or on their surface in order to stop growth; further EGCG may even assist in starving cancer cells of oxygen again, stunting growth and inhibiting the vessel growth.

EGCG is a powerful element, although more research needs to be done into the effectiveness, and that this is not a prevention nor a cure, it demonstrates the authority of such a small property.

Jalapeños are one of the best spicy foods for metabolism and similarly to chilli peppers, contain the magic ingredient - capsaicin. These spicy peppers are very nutritious and are a rich source of vitamins A, B, C, and K, as well as potassium and folate.

Capsaicin raises your body temperature because it causes the cells to convert energy into heat, in a process known as thermogenesis. Cranberries are a top example of foods that raise metabolism naturally whilst in the company of rich vitamins and minerals. The vitamins and minerals include vitamins C, E, K1, copper, and manganese.

The mineral manganese is found in most foods, and is essential for metabolism due to the activation of metabolization enzymes; all the while facilitating protein digestion, plus acid break down and utilization.

Cranberries are also rich in iodine which we now know is converted into thyroid hormones; these are then released into the bloodstream to help control the metabolism. Broccoli is another excellent example of some of the many foods that speed up metabolism that you can effortlessly add to your daily diet; it is a good source of protein, fibre and minerals.

The vitamins and minerals that broccoli is home to are; iron, selenium, potassium, and calcium. All the while being a rich source of vitamins A, C, E, B, and K too. Coffee can stimulate metabolism thanks to its caffeine content.

Research reports that caffeine intake has a stimulating effect on energy expenditure and can lead to increased metabolism. However, it is essential to be mindful of total consumption.

Learn about how much caffeine is too much, here. Decaffeinated coffee does not have the same metabolism boosting benefits. Brazil nuts are one of the richest sources of selenium , a mineral that is essential for metabolism, reproduction, and immune function.

They also contain protein and healthful fats to make people feel fuller. Selenium is especially important for the thyroid gland, a gland that regulates metabolic function and produces several vital hormones. According to the National Institutes of Health NIH , each Brazil nut provides 68 to 91 micrograms mcg of selenium, which is more than the recommended dietary allowance RDA of 55 mcg per day.

People should avoid eating too many nuts, however, as this can cause selenium toxicity. The NIH set upper limits of selenium intake at mcg. Research also suggests that Brazil nuts can improve the cholesterol levels of healthy people. Abnormal cholesterol levels are a marker of metabolic syndrome.

Broccoli and other cruciferous vegetables may also prevent or slow down several forms of cancer. For more significant metabolism enhancing effects, look for Beneforte broccoli, which contains high levels of glucoraphanin.

Spinach, kale , and other leafy green vegetables may boost metabolism thanks to their iron content. Iron is an essential mineral for metabolism, growth, and development.

Leafy greens are a source of non-heme, or non-animal, iron. Many leafy greens also provide good amounts of magnesium , another mineral that supports metabolic function and plays a role in over processes in the body.

Eating a healthful diet is essential for regulating metabolism. Other ways to boost metabolic function include:. According to one small-scale study , drinking an extra 1, milliliters ml of water daily can decrease body weight and BMI in some people who are overweight. Participants drank ml before each meal.

The researchers suggest that this is due to water-induced thermogenesis, where water increases metabolism. Research suggests that a lack of sleep may be contributing to the trend of increasing obesity and diabetes, which are consequences of metabolic syndrome. According to the CDC , adults should aim to sleep for 7 to 9 hours a night.

To improve sleep patterns, try to go to bed and get up at the same time each day. Lifting weights regularly allows people to gain and retain muscle mass and to burn fat.

The Physical Activity Guidelines for Americans recommend that adults should perform strengthening exercises 2 or more days each week.

A study on sedentary women found that resistance training increased the overall basal metabolic rate BMR for up to 48 hours. BMR refers to the number of calories that the body burns while resting.

Many foods, including green vegetables, chili peppers, and protein sources, can boost metabolism and help people achieve or maintain a healthy weight. Other lifestyle changes that improve metabolic health include drinking enough water, getting adequate sleep, and exercise activities. The Everlywell Metabolism Test measures the levels of cortisol, thyroid stimulating hormone, and free testosterone in the body.

Learn what the results…. Evidence suggests that sauerkraut may provide various health benefits, including supporting gut health. Learn more here. While guarana does contain more caffeine than coffee, both have potential benefits when consumed in moderation.

Learn more. Guarana has a variety of benefits, such as increasing energy levels and reducing inflammation. Whole grains are cereals and certain other grains that contain all the natural edible parts of the plant. They may benefit a person's health in a….

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Medical News Today. Health Conditions Health Products Discover Tools Connect. Best 10 foods to boost metabolism. Medically reviewed by Natalie Olsen, R. Eggs Flaxseeds Lentils Chili peppers Ginger Green tea Coffee Brazil nuts Broccoli Green vegetables Other tips Summary Certain foods contain specific nutrients that increase metabolism, the rate at which the body burns calories, among other processes.

Share on Pinterest Eggs are rich in protein and are a great option for boosting metabolism. Chili peppers. Share on Pinterest Studies suggest that capsaicin can boost metabolic rate. Green Tea. Brazil nuts.

Dark, leafy green vegetables. Share on Pinterest Kale is high in iron, which is essential for metabolism.