Leptin is a hormone that is naturally produced by the body. It regulates metabolism and sends signal to the brain when the body is full. Low level of leptin may cause malnourishment. Too much of these hormones on the other hand may cause obesity as the excess leptins could block the signal that tells the brain when to stop eating.
Leptins from foods cannot be digested by the system so you cannot get added leptins from eating certain foods. However, there are foods high in leptin that can increase the level of leptin sensitivity in the body. This in turn allows leptin signal to work properly, so your brain will know that you are full. This also helps in boosting the metabolism. Choose foods that are high in good fats and contain fiber as they can improve your leptin sensitivity. This is also true with foods that have anti-inflammatory property. Here are some of them.
Every 3-ounces of tuna contain 1,414 milligrams of omega-3 or good fats. This is 35% of DV or percent daily value. It aids in weight loss and in protecting the heart. Tuna also has anti-inflammatory property, which is also beneficial in improving leptin sensitivity. Other health benefits of tuna include cancer prevention, healthier skin, and improved energy.
2. Egg Yolks
Half a cup of egg yolks contains 240 milligrams of omega-3, which is 6% DV. Although it has cholesterol, this does not cause heart disease or high blood cholesterol level. Aside from being rich in omega-3, it is also rich in antioxidants, which reduce inflammation, thus helping improve leptin sensitivity. Egg yolks are also rich in vitamins K, E, D, and A.
Every 8 ounces of spinach contain about 8 grams of fiber. It’s also one of the vegetables with high omega-3 and antioxidant content, making it one of the best leptin sensitivity enhancing foods. Other vitamins and minerals that it has are manganese, copper, potassium, phosphorus, iron, calcium, vitamins B6, K, E, C, and A, protein, and zinc.
These cereal grains contain 17% of recommended daily fiber intake per 39 grams. They also contain Omega-3 and Omega-6, with the latter being 2 grams per cup of oats. Oats help prevent obesity and improve digestion. They also protect the heart from possible diseases, prevent cancer, and regulate blood pressure.
5. Split Peas
One cup of split peas will give you 16.3 grams of fiber. Split peas are common ingredients in South Asian cooking and are added on stews and soups. They are also rich in vitamins, minerals, and proteins, and are in low in fat. Foods that are low in fat are important in improving the leptin sensitivity of the system.
Wild caught salmon contains 1,716 mg of omega-3 per 3 ounces, which is 42% DV. Salmon fish oil on the other hand provide more omega-3 content as a tablespoon of this gives 4,767 mg of omega-3, which is 119% of the recommended daily omega-3 intake. It’s also rich in protein, taurine, amino acid, and antioxidant.
This fish has one of the highest omega-3 content. One cup of mackerel will provide you with 6,982 mg of omega-3, which is 174% of the recommended dietary allowance. It’s also rich in protein. Aside from helping make your leptin signal work properly, it can also prevent heart problems, regulate blood pressure, prevent cancer, and relieve rheumatoid arthritis symptoms.
A cup of cooked lentils contains 15.6 grams of fiber. Lentils are often used in various dishes because they have a hint of meaty taste and they are quick to cook. They help lower cholesterol level, improve digestive and heart health, boost energy, and promote weight loss.
Only ¼ cup of walnuts will give you 2,664 mg of omega-3, which is 66% DV. They are also high in antioxidants, copper, manganese, B vitamin, and molybdenum. Walnuts can help prevent cancer, control weight, and prevent diabetes.
One cup of cooked peas yields 8.8 grams of fiber. They may be little but they are a powerhouse food as they are packed with nutrients. Peas are low fat and they are rich in antioxidants. They can help prevent stomach cancer, control weight, boost immune system, and prevent premature aging.
Our Word of Advice
If you are having difficulties losing weight, chances are your leptin level is out of balance. This causes the metabolism to slow down and your brain not to determine that the stomach is already full. Together with exercise and healthy lifestyle changes, incorporate these foods that improve leptin sensitivity to lose weight.