You must have heard a person is thin and lean because he has a fast metabolism, and a person is fat because he doesn’t have one. What is this metabolism? Can you increase its rate by any way? Have you ever wondered? If yes, then you must be looking for answers and explanations. You might also be interested in knowing about the substances that can raise its rate.
I have made an attempt to provide you a brief yet to-the-point information about metabolism. To the best of my knowledge, there are several ways to raise your metabolic rate. However, I have synchronized the discussion to the best vitamins that can boost your metabolic rate. Let’s begin this informative journey by first knowing a little about what is metabolism.
What is Metabolism?
The collection of chemical reactions that take place in the cells of your body to convert the fuel derived from the food that you eat into energy necessary for powering everything you do is termed as metabolism. Your body utilizes this energy to move, to think, and even to grow. To your surprise, thousands of metabolic reactions take place at any time to keep your body cells healthy and remain in functioning state. Any substance that aid, assist or promote these biochemical reactions in your body directly or indirectly boosts metabolism.
How can Vitamins Boost Metabolism?
There are mainly two types of vitamins that boost the rate of metabolism in your body. They are vitamin B and vitamin C. The former does it by aiding the conversion of food into energy, which in turn helps increasing the metabolic rate. The latter does it indirectly by strengthening the immune system of your body. When you have a strong immune system, your body escapes from microbial attacks and hence various diseases. In other words, your body functions properly when it has a properly-functioning immune system.
You might be knowing that vitamin B is actually B-complex as it has several types. The types of vitamin B that boost metabolism are B1, B2, B5, B6, B7 and B12. Let’s see what role all these type B vitamin and vitamin C play in increasing the metabolic rate in your body. Also, let’s learn about the sources of food where we can find them in good amount.
Top 6 Vitamins for Metabolism
Vitamin B1 (Thiamin)
Vitamin B1 is one the best metabolism-boosting vitamins. It has a vital role in the metabolism of carbohydrate. Special forms of proteins called enzymes work to speed up a reaction. They sometimes takes help of substances termed as coenzymes. Vitamin B1 acts as a coenzyme in its thiamin dipohosphate form.
According to biochemists, three different enzyme groups need to have thiamin dipohosphate so as to aid the process of breaking down of carbohydrate into glucose. Thus, you need to take vitamin B1 on a regular basis to have your metabolism functioning well.
You can find vitamin B1 in Brewer’s yeast, whole grains, beans, cereals, meat, dry fruits, green leafy vegetables, and unrefined, unprocessed and fortified foods.
Vitamin B2 (Riboflavin)
Vitamin B2 has two coenzyme forms. They are Flavin adenine dinucleotide (FAD) and flavin mononucleotide (FMN). FAD and FMN has got very important roles in the energy-generating processes that run within your body cells. They pass electrons from one molecule to another. This happens when the cells need to build large molecules. These processes are popularly termed as oxidation in the field of biochemistry. Thus, vitamin B2 acts as oxidizing agents and promotes the metabolic reactions taking place in your body.
You can find Vitamin B2 in foods such as Vension, yogurt, soybeans, milk, mushrooms, spinach, tempeh, milk of goat, almonds and eggs.
Vitamin B5 (Pantothenic acid)
Vitamin B5 plays an important role in the metabolism of fatty acids and in the synthesis of cholesterol. It does it by becoming a part of Coenzyme A. It attaches to a molecule named acetyl to form acetyl-Coenzyme A or acetyl-CoA, which then joins with other substances to form fat. It also joins with acetyl-CoA to initiate the process of formation of cholesterol. You would be pleased to know that since Vitamin B5 is found in many foods, you rarely suffer from its deficiency.
Vitamin B5 is found in liver, bran, sunflower seeds, whey powder, mushrooms, caviar and cheese. Whether you are a vegetarian or a non-vegetarian you can easily get foodstuffs rich in this particular metabolism boosting vitamin.
Vitamin B7 (Biotin)
The processes of metabolism that forms glucose are known as gluconeogenesis. Vitamin B7 has a vital role in gluconeogenesis as it transfers carbon dioxide in various reactions which are a part of making new molecules of glucose. Kindly make a note here that uncooked egg has a type of protein thatcan attach to vitamin B7 and prevent its absorption in the body. So, make sure you eat egg whites only after cooking the eggs well first.
The rich sources of vitamin B7 include organ meats, soybeans, yeast and egg yolks. Try to include these mentioned foodstuffs in your regular diet and enjoy the benefits of fast metabolism.
As has been mentioned in the upper part of this article, vitamin C plays an important role in the sound functioning of the immune system of your body, which is necessary for the the optimal rate of metabolism.
You can find vitamin C in citrus fruits such as oranges, grapes and pine-apple. It is said that chillies are very rich in this particular vitamin for metabolism. Now that you know about the sources of food that can provide you with ample amounts of vitamins for metabolism, try to make them a part of your regular diet.
When you take in vitamin B12, your body breaks it into various compounds. On of the compounds is 5-Deoxyadenosylcobalamin. This particular substance is known to carry out the initialization as well as catalyzation of a very important biochemical reaction that metabolizes the energy obtained from proteins and fats in your body.
You can find vitamin B12 in food sources like clams, oyster, mussels, liver, Cavier fish eggs, octopus, crab and lobster, beef, lamb and cheese.
By now, you understand how important are vitamins for metabolism. Try to include them in your regular diet. Also, be physically active. This is another requirement of having a fast metabolic rate.Follow a healthy lifestyle to lead a healthy life!