The summer is coming quick and fast, people have been trying to get a tan ready for the summer and others are getting to the gym to lose that winter weight. Unfortunately, there isn’t any magic pill to lose weight, but there are some vitamins and minerals that you can have that will get your body in a state where it is in the perfect condition to lose as much weight as possible.
A healthy balanced diet and regular exercise are the best ways to lose weight healthily. Due to a balanced diet having all the essential nutrients it can be difficult to steer away from these minerals, but if you are on a more restrictive diet, you will need to take some vitamins to get your body to its optimum state. In this article, we will go through some of the top vitamins and minerals that help to lose weight healthily.
Vitamin B Complex
Vitamin B complex contains a range of different B vitamins that work together and are essential for a fully functioning metabolism. B vitamins key functions are to help metabolise fats, protein and carbs as well as use the stored energy in foods.
Vitamin B complex includes Thiamine (B1), Riboflavin (B2), Niacin (B3), Pantothenic acid (B5), Pyridoxine (B6), Biotin (B7), Folate (B9), Cobalamin (B12).
Thiamine B1 helps the body’s cells aid in converting carbohydrates into the energy we need. Low levels of any of the vitamins will result in your metabolism functioning at a lower level which makes it more difficult to lose weight.
Plant-based products don’t contain any sort of vitamins with B12, so it is essential to take a supplement if you are on a vegan diet.
Foods high in B vitamins: beans, lentils, milk, eggs, whole grains.
Magnesium is essential for producing energy in the body. Magnesium acts as with enzyme systems in order for enzymes to be used as a catalyst in over 300 enzyme systems. These systems are responsible for a range of different body reactions in the body including:
Control blood glucose, Regulate blood pressure, Keep bones strong and Keeps the nervous system functioning well.
Many people are low in magnesium so taking a supplement will greatly benefit many.
Foods high in magnesium include: nuts, seeds, legumes, leafy green vegetables (kale)
Iron helps the body to create energy from food, which is then used by B vitamins to use that energy. Iron has many benefits as it carries oxygen to all the cells in the body which helps to burn fat and help to turn it into muscle. If one is too low in iron, they can develop anaemia which is a very common nutritional deficiency. Symptoms of iron deficiency include:
Fatigue, Weakness and Low energy levels.
People who are low in iron have reduced performance in athletics and lower physical endurance. Women who have a strong flow in their menstrual cycle and also people who give blood may also be deficient in iron.
Foods high in Iron: Lean meat, shellfish, beans, spinach