How Diet Fuels Fat-Burning Tissues for Better Health.

In 2025, Bruna Bombassaro and team from the University of Campinas reviewed how dietary factors like caffeine, capsaicin, cinnamon, curcumin, resveratrol, and fatty acids (EPA, DHA, oleic acid) activate brown and beige adipose tissues (BAT) to burn calories via thermogenesis. In animal studies, these compounds increased energy expenditure and improved glucose metabolism, while human trials showed capsaicin (9 mg/day) and caffeine (5 mg/kg) boosted energy use and BAT activity. Vitamins A, D, B, and minerals like iron and zinc also support thermogenesis, but effects vary by dose and condition.

These tissues help combat obesity, diabetes, and heart disease by burning fat and improving metabolism, with a large study (134,000+ PET/CT scans) linking active BAT to lower disease risk. However, human data is less consistent, and bioavailability issues (e.g., curcumin) limit findings.

Include foods like chili peppers, coffee, olive oil, and fatty fish in your diet to potentially enhance fat-burning and metabolic health.