How To Improve Metabolic Health

When it comes to promoting overall health, nutrition can’t be understated. In fact, what you eat plays a pivotal role in most bodily processes—from digestion to brain functioning.

Nutrition is especially important for good metabolic health.[1]

That said, let’s take a look at a few foods and nutrients known to increase your metabolism and help with weight management.

Protein

A diet high in protein is an effective way to kickstart your resting metabolism. That’s because protein requires a lot more energy to digest than carbohydrates. What’s more, scientists have discovered a diet high in protein can increase lean muscle mass.[2]

That said, it’s important to eat the right kinds of protein. The last thing your metabolism needs is a diet chock full of unhealthy fats.

For the best in metabolic health, consider eating the following sources of good proteins:

• Eggs – Versatile and nutrient-rich, eggs are one of the best foods to eat for a protein-packed diet. On average, one egg contains 6-7 grams of protein. Start your day with a three-egg omelet to rev up your metabolism. Or, hard boil a few eggs for a delicious, cheap, and healthy afternoon snack.
• Leafy greens – When most people picture protein, they probably think of a juicy steak or flavorful chicken. But did you know that some of the best sources of protein aren’t meats at all? That’s right: some leafy greens give meat a run for their money when it comes to protein. For the best in vegetable protein goodness, consider eating collard greens and spinach.
• Beans and legumes – Beans and legumes have long been prized by weightlifters everywhere and for good reason. Beans and legumes are excellent sources of protein and energy. In fact, one cup of boiled soybeans delivers a whopping 29 grams of protein, making soybeans one of the best plant-based sources of protein available.[3]

You can also use supplements to increase protein absorption.

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Omega-3 Fatty Acids

In recent years, omega-3 fatty acids have been all the rage. In addition to improving cardiovascular health, omega-3s have been shown to support optimal metabolic health.[4]

Below are a few excellent sources of the all-powerful fatty acid:

• Seafood – Ever heard of a Mediterranean diet? Eating seafood is one of the best things you can do for your metabolism. That’s because seafood is high in lean protein and omega-3s. For a heart-healthy, delicious dinner, consider baking salmon. This fish packs more than 2,000 mg of omega-3s in a 3.5-ounce portion.[5] Other exceptional sources of omega-3s include mackerel, sardines, oysters, and caviar.
• Nuts and seeds – If seafood isn’t your thing, don’t worry. You can still obtain the healthy fats of omega-3s from nuts and seeds. Flax seeds and chia seeds contain 2,350 and 5,060 mg of omega-3s per tablespoon, respectively.[6] Walnuts are another excellent source of omega-3s. One ounce of walnuts contains 2,570 mg of omega-3s per serving.[7]

Green Tea

As one of the highest consumed beverages in the world, green tea doesn't just taste delicious—it may be essential to maintaining metabolic health.[8]

That’s because this ancient and delicious drink is loaded with powerful antioxidants and phenols—most notably catechin. Studies suggest that a diet rich in catechin may lower the risk of some cancers, as well as help prevent diabetes and obesity.[9]