According to the Kids Health Organization, Metabolism is defined as the set of chemical reactions that occur in the cells of the body to transform food into energy, which is necessary for movement, growth and development, as well as for thinking.
That is why this is one of the most vital processes for the human being, since the state of physical and mental health depends on its correct functioning. However, sometimes people are not aware of the importance of metabolism and how lifestyle can influence its performance.
According to the AARP, a foundation that works for opportunities for older adults, each year the metabolism slows down up to 3% from the age of 20. A balanced diet coupled with regular physical activity are essential to facilitate this process.
The nutrients that can be obtained from food are essential for stimulating the metabolism and promoting the well-being of the organism. Among them, the family of B vitamins stands out for its wide variety of properties for humans.
Why is slow metabolism bad?
Since from this process the body obtains the energy it requires to carry out its tasks every day, when it slows down it can lead to different health problems. Slow metabolism can lead to discomfort in vital functions such as blood circulation or breathing.
For this reason, knowing that this can be altered from the age of 20, it is important to start acquiring healthy lifestyle habits, with a diet rich in nutrients.
B complex to improve metabolism
The family of B vitamins is characterized by its variety of beneficial properties for the body. It is made up of various nutrients that can support metabolism, such as vitamin B12. In fact, according to the men’s health portal Men’s Health, This vitamin is associated with a correct metabolism.
Among the properties that are conferred to this group of vitamins, it stands out that they are good for increasing energy and favoring the performance of the processes that are carried out inside the body.
They are part of the B complex the vitamins B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6, B7 (biotin), B12, folic acid.
These vitamins can be found in different foods such as green leafy vegetables, beans, as well as some cereals and breads.
Since most foods are rich in B vitamins, people generally do not suffer from deficiencies related to this nutrient. Nevertheless, As a result of certain health conditions, some people may have difficulty obtaining the levels of vitamin B that they need. Pregnant women, the elderly, as well as patients suffering from some serious conditions, who have undergone medical treatment or surgery may need a vitamin B supplement.
However, this can only be defined by a health professional and indicate which is the most appropriate supplement according to each particular need.
Benefits of B vitamins
- B1 (thiamine): This nutrient plays an important role in the body, since it contributes to a correct metabolism. This can be found in pork, sunflower seeds and wheat germ.
- B2 (riboflavina): In addition to being good for metabolism, this vitamin stands out for its antioxidant action. It can be obtained from organ meats, beef and mushrooms.
- B3 (niacin): Niacin is essential for different processes in the body and plays a fundamental role in the production and repair of DNA. It is present in foods such as chicken, tuna and lentils.
- B5 (pantothenic acid): This nutrient allows the body to transform food into energy, and in turn participates in the production of hormones and cholesterol. It can be found in liver, fish, yogurt and avocado.
- B6 (pyridoxine): In addition to promoting the metabolism of amino acids, it is also important for the creation of red blood cells and neurotransmitters. This vitamin can be obtained from chickpeas, salmon and potatoes.
- B7 (biotin): This nutrient fulfills different functions in the body, such as the processing of carbohydrates and fats. Rich sources of these vitamins are yeast, eggs, salmon, cheese, and liver.
- B9 (folate): This compound is essential for cell growth, the processing of amino acids, the production of red and white blood cells, as well as cell division. It is obtained from foods such as green leafy vegetables, liver, beans, and folic acid supplements.
- B12 (cobalamin): it is the most famous member of the B complex and is characterized as being essential for neurological function and DNA formation. The main source of this vitamin is meat, eggs, seafood and dairy.