As men age, their metabolism becomes more important in the effort to stay healthy. They can’t eat the same as they did in their teens or 20s, having pizza and wings every night.
Here are a few foods to sub in on your menu to keep your metabolism humming along (and in some cases, actually boost your rate!):
Milk and Vitamin D
Essential for preserving muscle tissue, vitamin D is a must. Unfortunately, according to government studies, only around 30 percent of us are getting the recommended daily dose (which, by the way, is 600 milligrams a day). Of course, milk is a good source for vitamin D. It’s also a good calcium source, and studies have shown that a calcium deficiency will slow your metabolism. Other great sources of vitamin D: eggs and fortified cereals.
Iron-rich foods
Iron is an essential oxygen provider for muscles. Muscles need oxygen to burn fat; therefore, iron is key to keeping your metabolic rate up. Lean meats, as well as lentils, are a great source. Lentils also tend to be high in protein, which will help you maintain calorie-burning muscle mass that you already have while serving as building blocks for new muscle. Edamame, high in protein and amino acids, is a particular favorite suggestion by dietitians.
Green vegetables
Other sources for iron are green veggies like broccoli, spinach and asparagus. Broccoli has the added benefit of its calcium content, which helps you meet your recommended intake of the substance, while spinach also has vitamin C, magnesium and potassium “” all needed in a healthy diet.
Fish
Oily fish like salmon and tuna have plenty of omega-3 fatty acids which have been shown to boost metabolic rates, increasing the level of fat-burning enzymes in your body. They also tend to have high levels of protein and iron. Shellfish, too, are great for those ingredients.
Watermelon
The summertime favorite, which has long been a dieter favorite because of its low calorie count, is getting a lot of new attention for something else it has “” an amino acid called arginine. In a recent study published in the Journal of Nutrition, scientists injected mice with the acid over a three-month period, decreasing body fat gains by almost 66 percent. Decreasing body fat while maintaining fat-burning muscle speeds up your metabolism.
Nuts
Along with seeds, nuts are packed with energy. Almonds, Brazil nuts, pistachios and the like are great sources for protein, which helps you build and keep muscle. Because they tend to be harder to digest, your body will also have to work harder to process them, burning more calories. Sunflower seeds, pumpkin and other seeds have the same benefits.
