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7 Nutrients That Can Help You Lose Weight

... Zahra Barnes/Women's Health:

In order to lose weight in a healthy way, your body needs certain nutrients to help nix cravings, regulate your metabolism, and keep your digestive system in amazing shape. Here are some vitamins and nutrients can help boost your weight-loss efforts.

Iron
Good news for you carnivores out there: Red meat is loaded with iron, which helps you crush it in the gym day in and day out.If you're not a fan of meat, turn to lentils, beans, and dark, leafy greens for your fix.

Vitamin C
To turbo-charge iron's energizing superpowers pair it with some vitamin C. That vitamin helps your body use the hard-to-absorb type of iron found in fruits and veggies, says Cording. Besides that, vitamin C's an antioxidant, which means it promotes optimal cell function.

Calcium
Good news for all you dairy lovers: New research suggests consuming the recommended amount calcium each day could help you lose weight or maintain your goal weight.Calcium helps cells fulfill their maximum potential, which means your muscles can work harder at the gym, your body can digest food and allocate the nutrients more efficiently, and your metabolism can perform at it's best.

Fat
Eat fat to lose fat?  Monounsaturated fat lowers your bad cholesterol and increases your good cholesterol. To get your fill of monounsaturated fat, incorporate olive oil, avocado, nuts, and fatty fish like salmon into your meals to reap the benefits—just make sure you're sticking to a reasonable portion size.

Vitamin B6
This nutritional superstar is necessary for turning food into energy, and it has a surprising effect on how you feel when you're cutting carbs, too. So stock up on lentils, nuts, and oats to get the daily 1.3 milligrams.

Zinc
 Zinc helps your thyroid produce hormones that regulate your metabolism.Try getting at least eight milligrams per day.  Go for seafood, lentils or chickpeas

Magnesium
This nutrient impacts your ability to drop pounds in two ways: First, magnesium keeps your digestion right on schedule (i.e., prevents bloating). Plus, it enables you to build muscle. And since muscle burns fat even when you're not actually exercising, the more magnesium you have, the better. Try to aim for 320 to 450 milligrams of magnesium per day, which is roughly the amount in two to three cups of cooked spinach. 

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