Health Nutrition & Diet 12 Healthy Foods That Boost Metabolism Eat your way to a healthy, high-functioning metabolism. By Kirsten Nunez Kirsten Nunez Kirsten Nunez has been a health and fitness writer at Real Simple since 2021 and has been writing for nearly a decade. Real Simple's Editorial Guidelines Updated on August 12, 2024 Medically reviewed by Kristy Del Coro, MS, RDN, LDN Medically reviewed by Kristy Del Coro, MS, RDN, LDN Kristy Del Coro is a registered dietitian nutritionist, RDN, and professionally trained chef with more than 10 years of experience in the field of culinary nutrition. Her strong background in nutrition science, sustainable food systems, and culinary education makes her exceptionally qualified to write about food that is good for us and the planet—while not sacrificing flavor. Learn More Fact checked by Isaac Winter Fact checked by Isaac Winter Isaac Winter is a fact-checker and writer for Real Simple, ensuring the accuracy of content published by rigorously researching content before publication and periodically when content needs to be updated. Highlights: Helped establish a food pantry in West Garfield Park as an AmeriCorps employee at Above and Beyond Family Recovery Center. Interviewed Heartland Alliance employees for oral history project conducted by the Lake Forest College History Department. Editorial Head of Lake Forest College's literary magazine, Tusitala, for two years. Our Fact-Checking Process Even if you generally understand that the foods you eat directly affect your well-being, have you ever wondered why that is? It comes down to metabolism, which refers to all of the chemical reactions that occur in your body, according to the National Center for Biotechnology Information. These reactions, which take place within your cells, are necessary to produce energy. The term "metabolic health" refers to how well your body generates this energy, says Dr. Casey Kelley, MD, ABoIM. Meanwhile, the term "metabolic rate" describes how many calories (i.e., energy) your body needs to perform life-sustaining functions like breathing, she adds. Casey Kelley, MD, ABoIM, is the founder and medical director of Case Integrative Health. Roxana Ehsani, MS, RD, CSSD, LDN, is a registered dietitian nutritionist and national media spokesperson for the Academy of Nutrition and Dietetics. Lena Bakovic, MS, RDN, CNSC, is a registered dietitian nutritionist at Top Nutrition Counseling. What Does It Mean to Have a "Healthy" Metabolism? While "healthy metabolism" is often discussed in terms of weight, it's not just about the number on the scale. Having a healthy metabolism is critical for your well-being, and ultimately, longevity. If someone has a healthy metabolism, it means they can digest food and absorb nutrients without experiencing issues like inflammation or high blood pressure, Dr. Kelley explains, which is vital for staving off metabolic diseases, such as type 2 diabetes, stroke, and heart disease, she says. Yulia Reznikov/Getty Images The 30 Healthiest Foods to Eat Every Day There are many factors that affect your metabolic health. This includes family history and genetics, which you can't do anything about. But other aspects—including lifestyle and environmental factors—can be modified, making it possible to influence your metabolic health and keep long-term health issues at bay. And this absolutely includes your diet. What you eat plays a leading role in your metabolic health. There are tons of healthy, beneficial foods that boost metabolism, as well as options that can be detrimental to metabolism when eaten in excess. Simply put, food is powerful, with a direct impact on short- and long-term health and overall lifespan, says Roxana Ehsani, MS, RD, CSSD, LDN. For example, she says, "certain foods have the ability to reduce inflammation because they're rich in omega-3 fats." Meanwhile, other foods are rich in antioxidants, which minimize oxidative stress and cell damage. If you want to eat to optimize metabolism, prioritizing plant foods is one of best things you can do. Below, check out some foods that boost metabolism and delicious recipe ideas for each. What to Eat for a Longer Life and Lasting Health 01 of 12 Dark Leafy Greens Caitlin Bensel Baby Kale and Chicken Caesar Recipe If you're still not sold on kale chips or spinach smoothies, the following fact might change your mind: According to Dr. Kelley, dark, leafy greens are crucial for maintaining a healthy metabolism. This is due to their high content of magnesium and iron, two very important minerals. "Magnesium is essential for [every] energy-producing chemical reaction in the body," Dr. Kelley says. On the other hand, iron helps carry oxygen to all your cells, she says. Your cells utilize this oxygen to produce energy and support the function of various organs, including your brain and heart. To get the most out of your leafy greens, pair them with foods rich in vitamin C—tomatoes, lemon, or potatoes, for example—which helps optimize iron absorption, Dr. Kelley adds. 02 of 12 Fruit (Especially Those High in Vitamin C) Victor Protasio Tropical Fruit Salad Recipe Fruits are some of the best foods for metabolic health because they're teeming with antioxidants, the beneficial molecules that neutralize free radicals. An antioxidant-rich diet is key because free radicals are harmful compounds that—when present in high levels—cause oxidative stress, increase the risk of chronic disease, and shorten overall longevity. Most notably, "certain fruits like oranges, grapefruits, kiwis, strawberries, pineapple, mango, guava, and papaya are rich in [the] powerful antioxidant vitamin C," Ehsani says. And, as mentioned above, vitamin C aids in the absorption of iron that's important for healthy metabolism. 03 of 12 Tea Victor Protasio Peach Iced Tea Recipe Here's the tea: Whether you prefer earthy matcha, earl grey, or spiced chai, drinking tea is an excellent way to aid your metabolism. According to Dr. Kelley, teas contain antioxidants called catechins. In addition to quelling oxidative stress and cellular damage, catechins, she says, help regulate blood pressure, boost your metabolism, and break down fats. "Additionally, the caffeine in many teas will boost your energy, enabling you to burn more calories throughout the day. Green tea, in particular, is a great metabolism-boosting option," she adds. Sip on These 7 Types of Tea to Help Soothe Inflammation 04 of 12 Coffee Getty Images Caramel Latte Recipe Could your morning coffee help boost your metabolism? You can thank the caffeine for more than just your get up and go. Studies have found that caffeine can boost your metabolism by 3% to 4%. 05 of 12 Chicken and Other Lean Proteins Greg DuPree Sheet Pan Chicken and Sweet Potatoes Protein can be a key addition to a metabolism-boosting diet. "Consuming a diet comprising of anywhere from 30% to 40% protein intake in combination with a variety of vegetables and fruit can aid with not only sustaining or improving metabolic function, but also weight management and prevention of chronic disease," says Lena Bakovic, MS, RDN, CNSC. She cites lean protein sources like chicken as a perfect way to help you feel fuller longer. 06 of 12 Chili Peppers Victor Protasio Cheesy Chile Dip Recipe If you love spice, your metabolism is in luck. Chili peppers—which are widely used to add heat to recipes—contain a compound called capsaicin that gives them their fiery taste and makes them quite good for you, too, Ehsani says. According to a 2019 study, capsaicin boasts beneficial effects for heart function and overall inflammation. In fact, the same study found that eating chili peppers at least four times a week can help protect against disease and heart-related death. 07 of 12 Ginger Jennifer Causey Ginger-Lime Melon Salad Ginger can help increase metabolism, Bakovic says. Ginger is packed with antioxidants that can help reduce inflammation to improve metabolism. And the phytochemical gingerol, contained in ginger and studies have indicated it can help improve digestion and metabolic syndromes. It's a perfect addition to spice up meals—or even to brew up a little ginger tea with fresh ginger. 08 of 12 High-Fiber Foods Nutty Superfood Bites Recipe We already mentioned fruits that boost metabolism, but other high-fiber foods in the veggie, bean, and nut families are also beneficial. According to Dr. Kelley, increasing your overall intake of fiber can bolster metabolic health. "High-fiber foods such as broccoli, apples, and nuts take longer to chew and keep you full for longer," she says. This helps prevent overeating, which can stress out the system, cause inflammation, and make it hard to maintain a healthy weight for your body. Similarly, fiber takes a long time to digest, meaning your body needs to work harder to break it down, says Dr. Kelley. But that's not all: Fiber is also essential for managing inflammation, cholesterol levels, blood sugar, and gut health—all of which can support your metabolism. 09 of 12 High Protein Dairy Products Victor Protasio Herby Yogurt Dip Low-sugar dairy products like cottage cheese and Greek yogurt are also a valuable addition to the diet. "Foods which are high in protein are particularly important in the discussion within the context of metabolic rate," Bakovic says. "Protein containing foods generally take a longer time to digest and absorb as compared to carbohydrates and fats, which in itself burns calories." 8 Greek Yogurt Health Benefits That Make It So Good for You, According to RDs 10 of 12 Cocoa Samantha Seneviratne Decadent Dark Chocolate Truffles With 6 Flavor Variations Here's a good excuse to eat chocolate. Cocoa or cacao contains a slew of antioxidants, including flavonoids and polyphenols, which can help with inflammation. The flavanols can also potentially improve glucose metabolism. 11 of 12 Eggs Greg DuPree Easy Green Shakshuka Recipe Bakovic cites eggs as another perfect addition to a metabolism boosting diet—especially if you're enjoying eggs with omega-3 fatty acids, which can help boost your body's metabolic rate. And high-protein foods like eggs have a high thermic effect, as they require more energy to digest than fat or carbohydrates. 12 of 12 Water Getty Images Call it cheating, but yes, water is absolutely on this list. As it turns out, you don't need pricey specialty drinks or grocery items to jumpstart your metabolism. Simply drinking enough water can do wonders, and for good reason. The body is composed of 60% water, Ehsani says, and H2O is essential for myriad functions, including carrying oxygen to cells, removing waste, regulating body temperature, and more. Thus, the body needs proper hydration every day in order to function optimally and aid healthy metabolism. Aim for eight 8-ounce glasses a day or try infused water recipes to keep things interesting. Foods That Slow Metabolism While all foods have their rightful place in a balanced diet, some foods can slow your metabolism when eaten in excess. According to Dr. Kelley, this includes ultra-processed foods, which are loaded with sugar and "bad" fats (think: saturated and trans fats). Not only do these items typically hold little nutritional value, but they tend to cause blood sugar spikes and unwanted fat accumulation, which can have a detrimental effect on your metabolism, says Dr. Kelley. According to Ehsani and Dr. Kelley, the foods that tend to slow down your metabolism include: Chips and snacks Cookies and desserts Refined grains, like white bread and white pasta Sugar-sweetened beverages, like soda and juice Fried and greasy foods Life without cookies and pasta would be pretty dull, so no one's asking you to completely cut out any one food; but overindulgence is a risk to your metabolic health, so just remember to snack and shop mindfully! Was this page helpful? Thanks for your feedback! Tell us why! Other Submit Sources Real Simple is committed to using high-quality, reputable sources, including peer-reviewed studies, to support the facts in our articles. Read our editorial guidelines to learn more about how we fact check our content for accuracy. Tretter V, Zach M-L, Böhme S, Ullrich R, Markstaller K, Klein KU. Investigating disturbances of oxygen homeostasis: from cellular mechanisms to the clinical practice. Front. 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