Vitamins and minerals increase metabolism

Supplementing vitamins and minerals in a reasonable way is an extremely effective and safe way to increase metabolism in the body. However, not everyone knows which vitamins and minerals are beneficial for metabolism. Follow the article below to understand this content.

Vitamins belonging to the B vitamin group all play an important role in the body's metabolic activity and energy metabolism. In it, some B vitamins are especially essential for health, including: vitamin B12, Biotin, vitamin B6, Folate, vitamin B5 (or pantothenic acid), vitamin B3 (or Niacin), vitamin B2 (or Riboflavin), vitamin B1 (or Thiamine).
The deficiency of one or more vitamins in the vitamin B group can affect the effects of many other vitamins, causing the body's metabolic activity to be significantly disrupted.
In particular, vitamin B12 and vitamin B6 stand out as a substance that enhances protein metabolism. As for fat, the body needs vitamin B6 and folate to metabolize it completely. Vitamin B1 works effectively for starch, protein and fat metabolism. This increased metabolism helps generate more energy for activities, instead of storing nutrients as excess fat.
You should choose some foods rich in B vitamins such as lean meat, seafood, dairy products and eggs, nuts, whole grains like brown rice, barley..., some fruits like apples , bananas, grapes, watermelon...
If you are deficient in vitamin B12, please pay attention to supplement through products of animal origin. For vegetarians, vitamin B12 is found in plant-fortified dairy products, nutritional yeast, imitation meats, cereals...

Several studies have been done to show a correlation between vitamin D and weight of women in many age groups. These studies all have the results that: people who accumulate a lot of fat often have lower levels of vitamin D in the body than people with a low percentage of fat. Although it is not possible to draw an exact conclusion that low vitamin D causes overweight - obesity, these results partly determine the role of vitamin D in weight management. In addition, some other studies show that vitamin D supports blood sugar control as well as effectively improves insulin resistance - a common condition in patients with diabetes. The above evidence shows that vitamin D also contributes to the body's metabolism-boosting task. However, unlike other essential vitamins, vitamin D can be synthesized by the body when catalyzed by sunlight. So you can try sun exposure during safe times (like early morning) to make vitamin D quickly.
In addition, vitamin D can also be supplemented with foods such as:
Some fatty fish, sea fish, especially salmon and mackerel. Cod liver oil and beef liver. Plant-based milks, cereals, mushrooms. Yolk...

Calcium is recommended by nutritionists as a mineral that plays a huge role in the body's metabolism. In addition, calcium also contributes to controlling blood sugar levels, helping to improve or prevent diabetes. It is also a mineral crucial to bone and tooth health.
According to a study published in 2007, a calcium-rich diet can aid in weight loss in patients with type 2 diabetes. However, this result still needs more supporting studies to conclude whether calcium is an effective weight loss aid. In fact, the role of calcium in boosting metabolism has been widely recognized.
To naturally add calcium to the body through your diet, increase your consumption of foods such as milk or yogurt, cereals, dark leafy green vegetables, nuts and orange juice .

Iron supplementation is an effective way to increase metabolism because the body needs iron for growth and development. Besides, iron also plays a significant role in the activities of cells as well as the concentration of certain hormones. In particular, this is an essential mineral to create hemoglobin in red blood cells with the task of transporting oxygen to tissues - cells in the body.
Low iron levels can lead to the problem of oxygen deficiency in the tissues, and also seriously affect the normal metabolism that occurs in the body. Therefore, you need iron supplements to boost metabolism.
Some good food sources of iron include meats, whole grains, dark green vegetables, soybeans, brown rice... However, although iron has many roles in health, if If you consume too much iron, it will cause poisoning. Therefore, be careful when using iron supplements.

Magnesium is also an essential mineral in boosting metabolism and stimulating energy metabolism in the body. You can get magnesium through supplements or some foods like spinach, bananas, potatoes, nuts and legumes, salmon, cereals...
In short, supplements Essential vitamins and minerals are a safe way to boost metabolism and promote weight loss, thereby supporting stable weight management. However, it should also be noted that some substances, if absorbed in high doses, will cause poisoning.
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