The number of calories you need to survive and thrive depends on a lot more than you think. Age, gender, muscle mass, activity level, and stress levels can cause your metabolic rate (the rate at which you burn calories) to skyrocket or stall.
While some people seem blessed with a fast and active metabolism, eating whatever they want without gaining an ounce, not everyone has this natural superpower. If all you have to do is look at a slice of pizza to gain weight, there’s good news: You may be able to speed up your metabolism adding more of Correct foods to your diet.
Certain foods, especially green leafy vegetables, has the right combination of nutrients to help boost your metabolism. And the only work involved is finding tasty ways to enjoy them! The secret energy-burning power of green leafy vegetables comes from their high levels of iron and magnesium. Spinach It is a delicious and versatile green leaf rich in iron and magnesium, whether you enjoy it raw or cooked, two nutrients related to a healthy metabolism.
A cup of cooked spinach it has 36% of the Daily Value (DV) for iron and 37% of the DV for magnesium. If you prefer to enjoy spinach raw, two cups will give you 9% of the DV for iron and 11% of the DV for magnesium.
How foods rich in iron and magnesium affect metabolism and weight loss
Iron it is essential for various reactions in the body that affect energy metabolism. If you’ve ever had low iron levels, chances are you’ve felt sluggish and tired most of the time. One of the ways that low iron levels can work against you is by interfering with the metabolism-stimulating effects of your thyroid hormones. This leads to a poor appetite and lack of energy.
In a study, researchers in turkey treated 21 women with iron deficiency anemia. After six months, the women had significant reductions in weight and BMI, suggesting that treating low iron levels may increase metabolic rate. The study was small and more research is needed to determine the relationship between iron levels and weight loss.
In addition to increasing the number of calories your body burns, treating iron deficiency can also increase your hunger levels—which in some cases can also lead to weight gain.
Magnesium it is an essential mineral for energy production and metabolism; Without enough, your body can’t effectively convert the food you eat into energy (calories burned).
It is estimated that up to half of the US population has insufficient magnesium intakes. A 2014 meta-analysis found an inverse relationship between magnesium intake and metabolic syndrome (the combination of metabolism-related diseases such as high cholesterol, hypertension, insulin resistance, and obesity). The more magnesium people ate, the less likely they were to have metabolic syndrome.
Subscribe to our newsletter!
Ways to Eat More Spinach That Boost Metabolism
try it on our Spaghetti Squash and Spinach Lasagnaadd to a smoothie, sneak into these Honey Miso Salmon Spinach BurgersSwap spinach for basil in homemade pesto, or add a handful to a scrambled egg.
Kelsey Lorencz, RDN
Kelsey Lorencz is a registered dietitian, freelance writer, nutrition consultant, and sustainable food blogger. read more
