Thursday, September 23

5 nutrients that normally go unnoticed and are important in weight loss

It is a fact that most diets and dietary guidelines focused on weight loss, they have one thing in common: they focus on counting or limiting main sources of nutrients and which are popularly known as macro-nutrients: proteins, carbohydrates and fats. Based on this, all kinds of approaches that are adapted to preferences and needs of each person, and above all they are of great help to control caloric intake. Starting from this idea, the logic that indicates that the macro-nutrients they are the only ones that provide calories, however What about the other nutrients? They have no impact on weight loss? Keep reading.

The first thing you should know is that losing weight it is not an easy processl actually for the body get rid of fat is a complex question, especially when we understand all the reactions metabolic, biochemical and physiological that must happen. The truth is that these reactions require enzymes and it is right there where the vitamins and minerals, can intervene in weight loss. In fact there are investigations in which the importance of the consumption of certain micro-nutrients, to facilitate weight loss and are even a great help to maintain it. The specialists’ suggestion is clear and invites us to create a good balance between the macro and the following micro-nutrients, take note.

1. Magnesium

The body significantly needs an optimal intake of magnesium, to be more specific more than 300 enzyme systems different require magnesium for reactions to occur, including those related to metabolism and the regulation of glucose. In fact it has A study which suggests a cdirect connection between insulin resistance and magnesium intake. The relationship with weight loss is based on the fact that insulin resistance, is a factor that prevents weight loss And the reason is simple: high blood sugar levels can end up being stored as fat. In such a way that there is another study, which suggests consuming optimal amounts of magnesium every day for slowly decrease insulin resistance. The best thing about toso is that it can serve as a key component of your weight loss plan. Taking into account that daily magnesium requirements are 420 mg, these are the best food sources to achieve it:

  • Walnuts, almonds, cashews and peanuts: 1 ounce provides between 63-80 mg magnesium
  • Soy milk: 1 cup contributes 61 mg
  • Cooked spinach: 1 cup contributes 78 mg
  • Legumes like black beans and edamames: ½ cup contains 50-60 mg
Frutos secos./Foto: Shutterstock

2. Vitamin D

The vitamin D has not always been considered such an important nutrient as it is today. In such a way that most people associated it with a good sunlight exposure and ready. However today we know that most of the population has insufficient levels of vitamin D and its role in different aspects of health is decisive. It has research suggesting that a vitamin D deficiency, is a risk factor for the obesity and diseases related to said condition such as diabetes and cardiovascular conditions. As well there are studies who have proven low vitamin D levels with chronic inflammation and it also leads to weight loss problems. In fact according to one study, vitamin D supplementation can increase body fat loss. The truth is that not many foods are rich in vitamin D and that is why many medicine and nutrition specialists recommend opt for supplementation. The good news is that you can also supplement its intake through the consumption of certain foods:

  • Cod liver oil: 1 tablespoon contains 34 mcg
  • Trout or salmon: 3 ounces contain 14.2-16.2 mcg
  • Mushrooms: ½ cup provides 9.2 mcg
  • 2% milk: 1 cup has 2.9 mcg
  • Fortified plant milk: 1 cup contains 2.5-3.6 mcg
Salmón./Foto: Shutterstock

3. Vitamin C

It is well known that C vitamin It is the most faithful ally of immunity and therefore key in the disease preventionHowever, it is not usually associated with weight loss. However we have good news for you, as it is an antioxidant the consumption of vitamin C is very important in the cases of people who suffer overweight and obesity. Said conditions even at controlled levels pthey can trigger inflammation, which in turn increases the production of radicals free. The consequences are derived in hormonal and metabolic effects, as is the case with insulin resistance that are directly associated with weight gain. It is because of that meet the needs of antioxidants is crucial to stopping weight gain related to the inflammation. Therefore lThe best sources of vitamin C (the daily value for vitamin C is 90 mg) are the following foods:

  • Red pepper: ½ cup provides 95 mg
  • Orange: a medium orange contains 70 mg
  • Kiwi: ½ piece contains 64 mg
  • Cooked broccoli: ½ cup has 51 mg
  • Strawberries: ½ cup has 49 mg
  • Cooked Brussels sprouts: ½ cup has 48 mg
  • Grapefruit: ½ piece has 39 mg
Fresas./Foto: Shutterstock

4. Carotenoids

You have surely heard numerous times about the importance of the carotenoids, the truth is that it is a family of biologically active compounds which include the beta carotene, lycopene and lutein, and are responsible for contributing in certain fruits and vegetables its coloring red, orange and yellow. In fact it has A study in which it was compared phytochemical intake with body weight and found that a increased intake of foods rich in carotenoids was associated with a lower body weight in the participants. Researchers believe that antioxidant activity of carotenoids, plays a role in reducing inflammation which is associated with hormonal imbalances and insulin resistance, two effects that promote weight gain. The best sources of carotenoids, can be associated with foods rich in Vitamin A and they are found mostly in the following foods:

  • Baked sweet potato: 1 medium contributes 1,403 mcg
  • Pumpkin puree: 1 cup contains 705 mcg
  • Raw carrots: ½ cup provides 459 mcg
  • Cantaloupe: ½ cup provides 135 mcg
  • Pred magnet: ½ cup contains 117 mcg
  • Mango: 1 piece contributes 112 mcg
Carrots / Photo: Shutterstock

5. Iron

The iron stores adequate allow the red blood cell hemoglobin deliver oxygen to cells throughout the body. But when Bookings and iron levels are low, red blood cells cannot supply oxygen, which affects the cells’ ability to metabolize energy. This lack of oxygen also can prevent weight loss in some people. In fact, A study of 2014 suggested that optimal iron intake decreases body weight, waist measurements, and BMI. Best sources of iron (the daily value for iron is 18 mg):

  • Fortified breakfast cereals: 1 serving contains 18 mg
  • Legumes like navy beans, kidney beans, and chickpeas: 1 cup contains 4-8 mg
  • Dark chocolate: 1½ oz. portion has 3,5 mg
  • Tofu: ½ cup provides 3 mg
  • Cooked lentils: ½ cup has 3 mg
  • Beef: 3 oz. has 2 mg
Lentil soup.
Lentil soup. / Photo: Pixabay

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