Foods That Activate Brown Fat – The Best 17 Healthy Foods
Brown fat is a type of body fat that helps to regulate body temperature and can help you burn calories. While you may think all fats are bad for you, brown fat is a good thing – and certain foods can help activate it. Check out this list of 17 healthy foods that trigger brown fat so that you can start burning more calories today!
The Cause Of Belly Fat That You May Not Know
In the 2021 Nature Medicine study with over 50,000 men and women, it was found that a common factor in every obese man and woman, was a low level of brown adipose tissue (B.A.T). The same thing occurred with slim individuals- an increased amount of brown adipose tissue was present.
This is not fat at all, but rather a fat shrinker, or what is also known as brown adipose tissue- due to its high concentration of mitochondria which produce constant energy. Brown fat can burn up to 300 times the calories any other cell in your body can for the same weight.
What is brown fat?
Brown fat is a type of fat found in small amounts in the body. Unlike white fat, which stores energy, brown fat burns calories to produce heat. This makes it an essential part of the body’s energy balance.
Cold temperatures activate brown fat. When the body is exposed to cold, the brown fat begins to burn calories to generate heat. This helps to keep the body warm.
There are a few foods that can help to activate brown fat. These include green tea, coffee, and certain spices such as cinnamon and chili pepper. Eating these foods can help to increase the amount of brown fat in the body and help the body to burn more calories.
Overall, brown fat is integral to the body’s energy balance. Foods that can help to activate brown fat can be helpful for weight loss and maintaining a healthy weight.
ALSO READ: How to Increase Brown Fat in Your Body Even When You Sleep
17 Healthy foods that activate brown fat
Certain healthy foods can help to activate brown fat. Brown fat is a type of fat that helps to burn calories and keep the body warm.
Some of the best foods for activating brown fat include:
1) Omega-3 fatty acids
Fish oil, nuts, and seeds are excellent sources of Omega-3 which can help promote brown fat cells’ activity. Moreover, Fish oil also helps to enhance AMPK activity, an enzyme that helps to increase the activity of brown fat cells.
2) Ursolic acid
Ursolic acid is an antioxidant that can reduce obesity by increasing the activity of people’s brown fat, which in turn helps burn their fat. It also helps prevent fatty liver diseases and increases skeletal muscle. Moreover, this chemical can be found in delicious fruits like apples with peel and cranberries.
3) MCT oil
One study found that MCTs can activate brown fat, which aids in decreasing body fat, and can potentially serve as a compound to fight obesity. MCTs, made of 6-12 compounds and short-chained, are mobilized quickly and less likely to be stored as fat.
Natural sources of MCTs include coconut oil, goat milk, and palm kernel oil. Doctors advise consuming these oils in mild amounts due to their high saturated fat content.
4) Green tea
Scientists have found a compound in green tea that promotes the activity of brown fat cells. Drinking 2 cups of green tea per day can accelerate weight loss. One study found that this compound can help combat obesity by inducing browning in fat white cells.
Green tea is an effective way to lose weight, and you should start drinking it now, according to all these scientists.
5) Coffee
Drinking coffee can help you lose weight. In a 2019 study, the heat emitted by the volunteer was measured after they consumed either caffeinated drinks or water. The researchers concluded that drinking coffee caused an increase in brown fat production in the body. So, even drinking a small cup of coffee could still have positive weight loss effects.
6) Curcumin
Curcumin is the component that makes turmeric so yellow and has been recognized as an anti-obesity agent. One study found that this polyphenol is vital in the induction of brown fat cells, which helps manage obesity. Pure turmeric powder has the highest concentration of curcumin. So add it to soups, stews, salads, or rice today.
7) Capsinoids
The topically applied “spice” in chili peppers, capsaicin, can activate brown fat in humans. The study, published in the British Journal of Pharmacology and carried out by many health-related sites, found that capsaicin and its derivative capsinoids act on TRPV1 channels to induce the formation of brown fat–a type believed to be beneficial for weight control.
8) Garlic
Garlic is a powerful spice consumed worldwide that does more than add flavor to your food. Raw garlic is rich in allicin, which prevents obesity by activating the browning of white fat cells. It also improves metabolism, helping you burn more calories.
9) Food rich in iron
Iron-rich vegetables are plentiful in the diet and help promote brown fat cells. Iron content in brown fat cells is higher than in white fat cells. Anemia can cause an iron deficiency, increasing the risk for obesity due to fewer brown fat cells.
You should always consume iron-rich food like broccoli to help the body create and maintain Brown fat cells.
10) Resveratrol
Resveratrol is a natural polyphenol that has been extensively studied in obesity research. Many studies show that it leads to brown fat cell formation and accelerates the conversion of white fat cells due to its anti-inflammatory properties. It helps prevent heart disease and diabetes, as well as preventing the spread of cancer.
Resveratrol can also be found in pistachios, grapes, red wine, blueberries and cranberries, dark chocolate, and many other foods.
11) Perilla
Perilla oil contains omega-6 and omega-9 fatty acids, essential for a healthy immune system, and has helped students with memory issues.
Scientists have recently discovered that perilla oil is the best food to increase human brown fat. Perilla leaves are a rich alpha-linolenic acid source, preventing cardiovascular diseases. It also contains n-3 polyunsaturated fatty acids, which regulate the metabolic uptake of white and brown fats.
12) Kudzu
kudzu can be used to lose body fat. It stimulates the production of brown adipose tissue in the liver. Through this process, kudzu can increase oxygen metabolism and BAT without side effects.
One of the effects of the kudzu plant is that it can be used for alcohol addiction, heart problems, menopausal signs, and diabetes. Furthermore, increased laboratory research studies have found that this herb can also function as a neuroprotective and anti-inflammatory agent.
13) White Korean Ginseng
Ginseng can be used for general health, strengthening the immune system, and relieving tension and disease. There are different types of ginseng; Asian ginseng is typically used to help with thinking and diabetes.
Generally, average dosages are suggested at 1– 2 grams of fresh root or 200– 400 mg extract. There needs to be a standardized extract that contains 2– 3% total ginsenosides per 100 ml of liquid. Excerpts should be taken before meals for the best absorption.
Korean Ginseng can have multiple benefits. In addition to increasing brown fat, it has been shown to improve your mood, boost your immune system, reduce the risk of diabetes and cardiovascular disease, and increase the manageability of weight during a high-fat diet.
14) Amur Cork Bark
Amur Cork Bark helps support steady blood pressure levels, healthy metabolic functions, and increased energy. It contains Quercetin, an antioxidant that can help reduce the risk of several chronic illnesses, such as osteoporosis and arthritis.
This herb treats bacillary dysentery, tuberculosis, pneumonia, and neurotic diseases. Continued usage has shown it can also treat acne and arthritis and prevent cancer.
ALSO READ: Amur Cork Bark For Weight Loss: Is It Effective?
15) Propolis
Propolis and its extracts have many applications in treating different diseases. Artepillin C, a compound in Propolis, shuts down a metabolic path in the body, leading to inflammation. It also supports healthy blood sugar levels and blood lipids (like cholesterol)
In the study, mice were administered Propolis or a synthetic extract containing caffeic acid to induce their production of brown fat. They also measured the amount of subcutaneous and epididymal fat they had. The mice were then harvested and injected with high-fat diets for four weeks. Under treatment with Propolis, the mice tended to lose weight faster than before. They had lower levels of epididymal fat, decreased levels of inflammatory macrophages, and higher levels of eosinophils than those in high-fat diets.
16) Quercetin
Quercetin is a plant pigment in red wine, onions, green tea, apples, and berries. It offers anti-inflammatory and antioxidant impacts that might help reduce swelling, eliminate cancer cells, control blood sugar, and help prevent heart problems.
The plant pigment has been examined to treat various conditions through its radical scavenging activity and anti-allergic properties, as it stimulates the body’s immune system. This antiviral activity inhibits histamine release, reduction in pro-inflammatory cytokines (leukotrienes production), and reduces IL-4 production.
In the study, Quercetin improves obesity in mice by promoting the browning of white adipose tissue and enhancing nonshivering thermogenesis. It has an anti-obesity effect when fed in high amounts, yet it has no effect when administered in low doses.
More research is necessary to examine the bioavailability of Quercetin.
17) Oleuropein
The colon absorbs Oleuropein and breaks down into Hydroxytyrosol, one of its metabolites. Oleuropein is found in olive leaf and olive oil and has been found to have various therapeutic benefits for hypertension, inflammation, and indigestion conditions.
A study found that the compound Oleuropein can boost the production of brown fat in the body. It is extracted from Olive tree waste, which researchers have proven stimulates the production of Brown adipose cells in humans. The compounds are found in fatty tissues and promote weight loss through exercise.
Eating these healthy foods can help to increase the activity of brown fat cells, which can help to boost weight loss and improve overall health.
How to increase your intake of these foods
There are a few easy ways to increase your intake of healthy foods that activate brown fat:
- Make sure to include plenty of these foods in your diet. Eat fruits and vegetables, whole grains, lean protein, and healthy fats.
- Try to cook these foods yourself rather than buy processed or pre-made meals. This way, you can control the ingredients and ensure you get the most nutrients possible.
- Try to eat more meals at home rather than eating out.
Home-cooked meals are healthier overall, and you’ll be more likely to get the nutrients you need if you prepare them yourself.
Introducing Exipure supplement that activates brown fat
Exipure is a new supplement that is designed to activate brown fat. This supplement is available as a pill and can be taken before you start your workout routine.
When you take Exipure, it will help to increase the amount of brown fat in your body. This will help you to burn more calories and healthily lose weight.
Exipure is a great way to activate your brown fat and achieve the healthy weight loss goals you have set for yourself.
Conclusion
If you want to increase your chances of staying healthy as you age, incorporating some healthy foods into your diet is a great start. Brown fat cells are unique because they can burn white fat and help regulate blood sugar levels. In addition to being beneficial for weight loss, activating brown fat can help you maintain your health by preventing obesity, type 2 diabetes, and certain types of cancer.
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Disclaimer
This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your doctor for more information.
While the information shared here can be helpful, please remember that it is not a replacement for advice from a licensed medical professional. If you have concerns or are taking medication, please speak with a doctor before making any decisions.
Additionally, keep in mind that individual results may vary as these products are not regulated by the Food and Drug Administration. These products are not designed to diagnose, treat, cure or prevent any disease.
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