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As we age, it becomes more and more difficult to maintain muscle mass and a healthy, lean weight.


It’s no secret that our metabolisms begin to slow later in life. So, how can we help our bodies fight back?


Try working these 12 foods into your daily diet routine, and give your metabolism an overdue boost!

  1. Hot Peppers

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It’s difficult to overeat a really spicy dish. But that’s not the only benefit to eating spicy foods. Capsaicin, a compound in hot peppers, creates a heating effect in your body while digesting the meal. This temporarily revs your metabolism and burns more calories.

  1. Cinnamon

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Curbing your sweet tooth could be as simple as a dash of cinnamon! This magic spice helps with the metabolism of carbohydrates and sugar. This could save you from storing excess fat. Try it sprinkled in your morning coffee for a double-dose of metabolic boosting power!

  1. Brazil Nuts

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Few people consider selenium as an important part of their diet. Don’t dismiss this mineral, though! It’s vital to the health of your thyroid gland, which is responsible for regulating your metabolism. Just a handful of Brazil nuts supplies your body with well over 100% of the daily recommended intake of selenium.

  1. Fish

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Taking fish capsules with Omega-3 fatty acids, or eating fish, helps reduce insulin levels and supports weight loss. Some studies have shown that supplementation can actually increase resting metabolic rates. Impressive!

  1. Spinach

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Dark, leafy greens such as spinach or kale are not only delicious, but they’re packed with nutrition. High in iron, eating an extra salad can help your body regulate metabolism and thyroid function. Iron is also essential to ensuring your body is receiving enough oxygen via red blood cells.

  1. Oysters

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Iron, selenium, omega-3s, and iron! Who knew these delicious gems packed so much nutrition? If you were looking for an excuse to indulge, this is it. Oysters have an ocean full of energy boosting vitamins and minerals, essential to a healthy metabolism.

  1. Ginger

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Countries such as Thailand and Japan have some of the lowest obesity rates on the planet. Is it a coincidence that many of their native dishes are flavored with ginger? You be the judge, but eating ginger can raise body temperatures and speed up metabolic rates after eating.

  1. Grapefruit

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Fat oxidation is a process than can become less efficient as you age. Fortunately, it’s possible to help bring your body back up to speed with healthy doses of vitamin C. One grapefruit contains close to 70 mg of calcium!

  1. Grass Fed Beef

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Opting for grass fed, as opposed to grain fed beef is definitely worth the extra money. The age old phrase “you are what you eat” proves true for cattle, as well.


Cows who were fed a healthy, natural diet of pasture grass have higher nutritional value. This includes omega-3 Fatty Acids, which you now know help your body maintain an optimal metabolism.

  1. Protein Powder

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Some people have a hard time getting enough protein in their diet. A supplemental protein source can raise your protein intake to where it needs to be and help your body maintain muscle, while burning fat, during diet and exercise.

  1. Water

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Arguably the most important and effective item on this list, water is a crucial component for metabolism regulation! It aids in digestion, flushes waste, and regulating body temperature.


Since our bodies are made of up to 60% water, drinking plenty of it helps maintain optimal health and function. This includes your metabolism!

  1. Blueberries

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Metabolism naturally slows down as you age. However, antioxidants have been shown to hold anti-aging compounds that can help you win the fight against time. Blueberries are an excellent source of antioxidants. It doesn’t hurt that they’re a treat! Eat them atop Greek Yogurt for a calcium boost, as well.


Ok, now you have your list, but I also want to say that the main goal of all good diets is that they are balanced and varied. Getting enough protein, carbs, and fat, and getting them through a wide variety of foods is going to help make sure you get all the vitamins, minerals, and phytonutrients your body needs to function at its best.


This list can give you some good ideas of what to add, but don’t think that just because are now eating 10 cups of blueberries you are going to see great results!


Add in a little of each and you will be on your way.  


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