If weight loss were that easy task, we would not have so many health supplements, products, and expensive treatments for cutting down extra fat on your body. But you can be healthy even without sacrificing your meals if you choose your food wisely & consciously.
A human body can stay stable & naturally in good shape by taking the proper amount of vital minerals & vitamins through various sources. So, here we have enlisted a few of the best minerals & vitamins for weight loss and maintained the body. However, these minerals are not scientifically proven to help weight loss. But they can possibly aid in the same to some extent.
Minerals & Vitamins For Weight Loss
1. Vitamins B
The variety of B vitamins are essential for weight loss & for a good metabolism. B vitamins play a crucial role in energy metabolism in the body. There are variants of B vitamin that may help in weight management. You can consume vitamin B1 (thiamin) which breakdowns carbohydrates and convert it into energy. It is also crucial for nerve and brain functioning.
B6 is another key component that metabolizing fats, proteins, and carbohydrates. When blood sugar is low, it converts stored fat to energy, working together with vitamins like B2 and B3.
Moreover, deficiency of B12 vitamin can disrupt a person’s metabolism of fats & proteins. B12 ensures that the body uses these nutrients for energy rather than storing them as fat.
Some foods that contain B12 vitamin:
- Lean meats and seafood
- Whole grains, including barley and brown rice
- Dairy products
- Eggs
- Some fruits, such as apples, grapes, banana, and watermelon
- Nuts and seeds
- Some vegetables, broccoli, spinach, potatoes.
Also Read: Immune System Booster Vitamins
2. Vitamin D
Vitamin D is another considered but not proven vitamin for weight loss. Although there is continuous research & studies are going on, on the fact that does Vitamin D really help in losing inches or not. But it has been induced that higher body mass and fat percentage is associated with lower vitamin D levels.
However, it is assumed that vitamin D intake depends on the body sizes, an obese need more vitamins than a non-obese person. So, higher vitamin D may enhance weight loss as it reduces formation of new fats cells in our body.
Foods that contain vitamin D include:
- Egg yolks
- Fatty fish, such as salmon, mackerel, and sardines
- Cod liver oil
- Beef liver
- Dairy
- Fortified plant-based milk
- Breakfast cereals
- Some types of mushrooms
- Fortified milk and cereals
3. Calcium
Calcium is another best vitamin to take for weight loss, healthy metabolism, and controlled blood sugar levels. It also keep the bones healthy. Furthermore, taking calcium with vitamin D can highly assist in weight loss process because it helps the body in absorbing the calcium consumed. Studies have shown that low-fat dairy products are recommended for a weight control diet, as they are high in calcium and body can get adequate amount of carbs as well.
Foods high in calcium are:
- Milk
- Yogurt
- Fortified cereals
- Orange juice
- Dark green, leafy vegetables
- Seeds
- Almonds
4. Iron
A human body needs sufficient amount of iron for healthy growth, development, and metabolism. Iron is also vital for healthy cell functioning and the creation of hormones. In addition, iron is helpful in the production of red blood cells and carrying oxygen in blood cells which eventually build tissues & muscles in body.
So, low iron level can ultimately result in low oxygen in muscles. And muscles with low oxygen will not burn fat for fuel properly which can also interrupt the metabolic system.
Sources of iron include:
Also Read: Foods That Have More Vitamin C
5. Magnesium
Magnesium is another best vitamin for weight loss. If magnesium is not present in an adequate amount in your body, the body will not produce enough energy to function actively. Hence, this element is essential for boosting metabolism and energy production in the body that ultimately helps to lose weight.
You can think of magnesium supplements if you’re unable to intake magnesium otherwise through food sources. But one must start the supplements only after consulting your doctor or physician.
Magnesium is available in a wide variety of foods like:
- Nuts and seeds
- Legumes
- Spinach
- Bananas
- Salmon and halibut
- Whole grains
- Potatoes
6. Omega-3 Fatty Acids
Fish oil supplements are nowadays getting more and more popular for it’s immense health benefits. You will find Omega-3 fatty acids in great amount in fish oil sources. It helps in weight lose by reducing appetite of the body. Also, omega 3 improves our metabolism system which burns fat from the body. Hence, it’s a great source for weight management.
Omega 3 fatty acid also protects your heart and blood vessels from various damage and disease.
Some best sources of omega- 3:
- Salmon
- Mackerel
- Herring
- Lake trout
- Soybean
- Chia seeds
- Flax seeds.
7. Probiotics
Probiotics are a kind of good bacteria found naturally in our bodies. It has many health benefits like management of weight, boost the immune system, and keep the digestive system healthy. It aids in weight loss by producing short-chain fatty acids such as propionate, acetate, and butyrate. They help in controlling appetite, inhibit the absorption of dietary fat and promotes excretion of unwanted fats with the feces.
Sources of probiotics:
- Olives
- Soy/nut milk
- Yogurt
- Soft cheeses
- Tofu
- Supplements
