Leptin is a hormone that plays a key role in regulating your appetite, metabolism and energy balance.
Grapefruit may also help increase leptin levels by stimulating the production of adiponectin, another hormone that regulates fat metabolism and glucose uptake.
Whole grains can help increase leptin levels by providing a steady source of energy and preventing spikes and crashes in blood sugar levels.
Sulforaphane may also help increase leptin levels by activating a protein called Nrf2, which regulates the expression of genes related to antioxidant defense, inflammation and energy balance.
DHA and EPA are especially important for leptin production and sensitivity, as they are incorporated into the cell membranes of your fat cells and brain cells.
Almonds can also help increase the production of another hormone called GLP-1 (glucagon-like peptide-1), which works together with leptin to regulate appetite and energy balance.
Spinach contains a compound called thylakoid, which is found in the chloroplasts of plant cells. Thylakoids can help increase leptin levels by stimulating the release of CCK (cholecystokinin), another hormone that regulates appetite and digestion.
Carrots can help increase leptin levels by providing beta-carotene, which can be converted into retinoic acid in your body. Retinoic acid is a metabolite of vitamin A that can modulate the expression of genes involved in leptin synthesis and signaling. Retinoic acid can also help prevent leptin resistance by reducing inflammation and oxidative stress in your fat cells and brain cells.