What Foods Increase Brown Fat: 14 Foods To Include On Your Diet

Studies have shown that brown fat can help you lose weight. This is because this unique fat found in the human body is rich in mitochondria and is activated when exposed to cold temperatures.

What foods burn white fat?

This short reason experts suggest that it can help burn extra calories, fat hence promoting your weight loss. However, brown fat is said to be low in obese people than those who have a lean body. Fortunately, you can raise it by converting white fat to brown fat.

What foods increase brown fat? Below are the top tips you can try to boost your BAT levels for more effective weight loss.

what foods to eat to increase brown fat

  • Curcumin

This is a yellow hydrophobic useful polyphenol sourced in turmeric roots extracts. The 2015 study concluded that this food can help increase weight loss reduce hip circumference and waist to individuals. Another study said that the administration of a standard dosage of curcumin could enhance white fat browning.

  • Garlic

This is another food shown in several studies to increase Thermogenin amounts in our bodies. Besides, this is an uncoupling protein rich in brown tissue. In this case, you can start chopping fresh garlic to cook with them your meals to an increase of brown fat in your body. Fortunately, with the help Of Exipure, you can easily raise your BAT level.

  • Perilla

This ingredient is rich in alpha-linolenic acid. This is a vital fatty acid that can even reduce obese related diseases. Further, the ingredient is rich in n-3 healthy polyunsaturated fatty acids that may aid your metabolism in your body. Perilla is also claimed to enhance brown fat activity due to its powerful enzyme, which breaks down excess body fats.

  • Food rich in iron

Deficiency in iron is said to decrease brown fat levels in someone’s body. Therefore, eating healthy foods with iron like beans, peas, dry fruits, and vegetables may help activate your brown fat levels.

  • Omega -3 fatty acids

The study claims that fish oil tends to increase the expression of many thermogenic genes in brown fat. The experts say that fish oil tends to contribute to BAT adipogenesis via acting as a ligand of the TRPVI in your digestive tract.

  • Green tea

The caffeine and catechins in green tea are said to synergically improved brown fat levels and the thermogenesis process.

  • Oleuropein

This element is found in olive oil. The ingredient contains triglyceride effects which boost someone’s metabolism. Based on several studies, this ingredient is packed with health effects such as antioxidant and anti-angiogenic. In this case, the food is said to help increase brown fat, ensuring healthy cholesterol. 

Additionally, this food is also said to regulate blood pressure and regulates cholesterol. It can as well bring your metabolism back alongside improving the body overall. A study was conducted on rats showed that Oleuropein improved brown fat in rats.

  • Kudzu

This is a natural herb but packed with solid anti-inflammatory and antioxidant substances, thus making it worthwhile to fight weight gain inflammation. Further, it can lower the risk of diabetes, heart disease, and obese related disease.

Besides, Pueraria flower extract in kudzu is claimed to stimulate brown fat production in human life. Further, the supplemental also boosted brown fat and oxygen metabolism without any side effects. Overall, this ingredient might as well relieve pains and aches in various parts of the body.

  • Amur cork bark

Amur cork is rich in useful compounds which tested and approved to boost brown fat, support artery health, and lower bad cholesterol too. In this case, Amur cork tends to lower the levels of LDL that is the primary cause of unwanted weight.

In many weight-loss products, you are likely to come across this element. It is packed with antioxidants that are essential to maintain cholesterol levels and high blood pressure. It can as well aid liver function well reduce food cravings and bloating.

  • Holy basil

The holy basil is said to convert white fat to brown fat by increasing the amount of BAT in the user’s body. The herb can as well lower excess body fat safely via suppressing the production of cortisol, which is an appetite hormone that leads increase in belly fat.

The herb got other related benefits like reducing oxidative stress and supporting brain health. Regardless of that, this food got no clear scientific proof to increase BAT levels in the body; some have shown positive results.

  • Quercetin

A recent study suggested that this element can activate brown fat levels. And this is because the ingredient has the ability to inhibit adipogenic differentiation of WAT. Further, it can decrease AMPK activity, the enzyme which tends to control your energy metabolism.

 In addition, the substance is also claimed to improve the body metabolism of your adipose tissue via promoting nonshivering thermogenesis in brown tissue. Overall, the compound was proved to increase BAT levels as well as brown the WAT tissue.

  • White Korean ginseng

The number of benefits known every time we hear about this element helps fight excess body and also prevent excess fat from forming. In addition, the ingredient is said to boost brown rates as well as speed up calorie burning and fat loss.

Besides, the anti-inflammatory substances in this ingredient are said to help shoot up the brown fat. In addition, to this, the element can as well reduce harmful oxidative stress, boost the user’s immune system, and minimize the risk of cardiovascular diabetes and diseases.

  • Resveratrol

This is another polyphenol substance found in red wine fruits, cabbage, and spinach to cause brown of white fat tissue in the body. This experiment is said to have been conducted in live mice, and it really worked.

  • Capsaicin

This component is sourced in hop pepper is also claimed to trigger the brown fats in the rodents. The anti-obesity and thermogenic effects found in capsaicin are said to promote browning of the white fat activity.


Since weight loss is a journey that requires your effort and determination looking for such food which can increase the conversion of white fat to BAT in your body can be helpful. With the fact and science-backed complaints that brown fat can trigger calorie and fat burning in our bodies.

Jennifer Singleton is a registered nutritionist and fitness writer who is passionate about fitness nutrition and accomplishing better health by spending time between the gym and the kitchen. Jennifer completed her undergraduate degree at the Ohio State University. You can learn more on her by By Visiting here. Her LinkedIn Page  Or Follow her on Twitter.
Jennifer Singleton
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