If you’re having difficulty losing or maintaining weight, it might be due to a slow metabolic rate. Many factors might affect your metabolic rate, like age, gender, physical activity, hormones, and many others. Good nutrition is also essential for increasing your metabolism.
Fruits often get a bad reputation when it comes to losing weight because of their sugar content. Fortunately, not all fruits are equal, and some can actually be a great addition to boost your metabolism and help you reach your ideal weight!
Do Fruits Boost Metabolism?
While protein-rich foods are often top on the list of metabolism boosters, there are also many great fruit options you can consider.
Fruits are naturally rich in antioxidants, fiber, and other nutrients. Studies show that antioxidants like anthocyanin and polyphenol increase energy metabolism and lose weight.1
Dietary fiber has also been proven to improve carbohydrate metabolism. Fiber-rich fruits can also even protect you against diabetes and metabolic syndrome.
The 10 Best Fruits To Boost Your Metabolism
Here, we listed the 10 best fruits that can boost your metabolism. Most of these fruits are easy to find and can easily be added you your weight loss diet.
Grapes contain powerful antioxidants such as anthocyanins and resveratrol.
Anthocyanins are present in purple-colored fruits that promote metabolism in the muscles.
Meanwhile, resveratrol is part of polyphenols that helps metabolize fatty acids and boost your energy levels, improving your overall metabolism.
Polyphenol-rich fruits like grapes can also protect you against metabolic syndrome, the condition that puts you at risk for stroke, heart disease, and diabetes.2
Even dry grapes or raisins can be a healthy weight aid. It helps speed up your metabolism and keeps you feeling full longer.
Rich in fiber and antioxidants, berries, particularly strawberries, blueberries, and cranberries, can improve your metabolism.
Blueberries and strawberries are rich in adiponectin and leptin, hormones that can help you burn fat and improve metabolism.
Leptin regulates your energy levels and boosts your metabolic rate in the liver and muscles. Meanwhile, adiponectin plays a vital role in insulin sensitivity and lipid and glucose metabolism.
Berries can also protect you against developing metabolic syndrome, which might put you at risk of diabetes and stroke.
Apricots are among the most nutritious fruits, rich in potassium, calcium, protein, and other vitamins and minerals.
According to the USDA (US Department of Agriculture), 100g of raw apricots contain 13mg of calcium and 259mg of potassium.
Calcium is an essential mineral involved in all metabolic processes in the body. When you have calcium deficiency, your body’s metabolism can be affected, making you feel weak and sluggish.
Potassium is another important mineral responsible for carbohydrate metabolism, the process that supplies energy to your cells.
Plus, apricots are loaded with fiber and antioxidants like flavonoids that are proven to help your metabolic rate and help you burn fat.3
Apples contain many vitamins, which your metabolism needs to function correctly. The majority of the B vitamins found in apples are those required to convert protein, carbohydrates, and fats into energy.
An apple in the morning can kick-start your metabolism because it contains high carbohydrates, the primary source of energy in the body. A 100g serving of apple contains 13.8g of carbs.
But the factor that makes apples an ideal metabolism booster is their pectin component. It’s a soluble fiber involved in lipid metabolism, converting fats to energy.
Pectin is also vital in the absorption and metabolism of antioxidants like polyphenols that helps burn fat.
Instead of grabbing an energy bar, it may be best to eat a banana as a post-workout food. Banana is a great energy source and helps boost your metabolism, especially after physical activities.4
A 100g of banana contains 358mg of potassium, a mineral that helps transfer nutrients to the cells boosting metabolism. It’s also rich in B vitamins vital in protein and bone metabolism.
But what sets bananas apart is their resistance starch, a form of dietary fiber usually found in unripe bananas. According to a 2021 study, resistant starch improves glucolipid metabolism, protecting you from obesity, fatty liver, and diabetes.5
While banana gives you energy, it’s still best to eat them in moderation because they can be high in carbs and sugar.
Read More: Fruits High In Proteins
For a clean energy boost, go for fresh avocado or foods with avocado oil.
Avocados are rich in monounsaturated fat that keeps your metabolism going even after intense physical activity.
A study in the American Journal of Clinical Nutrition showed that participants on an oleic acid (monounsaturated fat diet) had increased their physical activity by 13.5% and boosted their post-meal metabolic rate by 4.5% more than those who were on palmitic acid (saturated fat).6
Avocados can also help suppress your appetite, reduce your risk for diabetes, and reduce your belly fat.
This summertime favorite is rich in metabolism-boosting nutrients like B vitamins, potassium, magnesium, vitamin C, and more.
Watermelon is also high in lycopene, which boosts your body’s arginine levels, an amino acid that raises your body’s fat-burning potential. It also helps build lean muscles.
Read More: Best Vegetables To Boost Metabolism
Orange is considered a good metabolism booster because of its high vitamin C content. Studies show that vitamin C speeds up your metabolism and is involved in protein and lipid metabolism.
Vitamin C is also potent in absorbing l-carnitine, an amino acid involved in fatty acid metabolism, reduction of body fat, and prevents muscle fatigue. Lack of enough vitamin C in the body leads to weakness and prone to sickness.
These low-calorie fruits are also rich in nutrients like vitamins C and A, which are helpful when trying to lose weight.
Peaches contain flavonoids like catechins, antioxidants that also make green tea a good weight loss aid. Catechins can speed up your metabolism, break down excess body fat, and increases your energy. It also protects you against metabolism disorders like heart attack and diabetes.
Pears contain antioxidants and provide between 27 and 41 mg of phenolics per 100g. Phenolics boost energy by regulating the metabolism of lipids, proteins, and carbohydrates. Studies also suggest that pears can regulate alcohol metabolism, detoxifying alcohol in the body.
Research conducted by the State University of Rio de Janeiro found that women who ate three small apples or pears everyday reduced more weight than those who did not.7
Best Fruits To Boost Metabolism – In Short
I hope this list proves useful in your weight-loss goals! While many factors affect our metabolic rate, we can help improve it by choosing the right foods to eat.
Fruit is essential to a balanced diet and may help with weight loss. Dietary fiber and nutrient-rich fruits might help you feel full and boost your metabolism. It’s best to consume fruits in their whole form rather than juiced.
The USDA suggests that you consume two cups of fruits daily and adjust it according to your energy needs.