Lack of these 4 nutrients will make your weight loss always unsuccessful Essential Nutrients for Weight Loss
If you have already strictly controlled your diet and exercise regularly, but fat...you are still not losing weight? This is likely because you are lacking some essential nutrients for weight loss.
Vitamin D
There was a recent experiment in Milan that studied the weight loss processes of two groups of people, one with and one without supplementing vitamin D during weight loss. The results showed that people who supplemented with vitamin D lost more weight and waist circumference, even when eating the same low-calorie foods.
Vitamin D is essential for the body to produce fat-burning hormones. Therefore, if you find that your weight loss process is stagnant, you can check if you are deficient in vitamin D.
The recommended daily intake is 0.0005 to 0.01 mg
Which is equivalent to 35 grams of mackerel, 60 grams of salmon, 50 grams of eel or 2eggs plus 150 grams of mushrooms.
Food sources
High-fat sea fish and fish eggs, animal liver,egg yolks,cream and cheese contain relatively high levels of vitamin D, while lean meat milk and nuts contain only trace amounts of vitamin D, while vegetables, grains and their products contain small amounts of vitamin D or almost no vitamin D.
Vitamin B complex
The vitamin B complex includes vitamin B1 (thiamine), vitamin B2 (riboflavin), vitamin B3 (niacin), vitamin B5 (pantothenic acid), vitamin B6 (pyridoxine), vitamin B12 (cobalamin), vitamin B9 (folic acid), and vitamin B7 (biotin).
The vitamin B complex can help with the metabolism of carbohydrates, fats,and proteins to release energy, so it is essential during weight loss. Among them, vitamin B1, B2 and B12 are the most important.
The recommended daily intake is 2-4 mg
Because vitamin B complex is a water-soluble vitamin, excess vitamin B complex will not be stored in the body but will be completely excreted. Therefore, there is no need to worry about over-intake, it is better to supplement daily.
Food sources
Vitamin B1 is widely found in seed skins, animal organs, and lean meat. Vegetables and fruits contain relatively small amounts;Vitamin B2 is found in animal liver, milk, eggs, beans and green leafy vegetables. Vitamin B12 mainly comes from animal foods, liver, egg yolks, meat, shellfish, and milk products contain small amounts.
Calcium
Calcium plays a role in regulating acid-base balance and promoting metabolism in the body, so a lack of calcium can easily cause discomfort in the body, not only slowing down weight loss but also including minor menstrual pain, which are the consequences of calcium deficiency.
Human body Blood Calcium levels promote the secretion of a hormone called calcitonin. This hormone lowers appetite and reduces food intake;Furthermore, sufficient amounts of calcium in the intestines can combine with fatty acids and cholesterol in food, blocking the absorption of fat by the intestines, so that fat is excreted in the feces.
Adults should consume 800 mg per day
The maximum calcium storage in the human body has reached, but with increased work, study and life pressure, the body will consume a lot of calcium, if not supplemented, it will cause various elderly diseases.
Food sources
Milk,Yogurt Cheese Catfish,Oysters Clams,Shrimp Small shrimp Seaweed,Fried fish,Oysters,Peanuts,Sesame sauce tofu Pine nuts, kale, broccoli,cabbage,rapeseed etc.
Vitamin C
Vitamin C can synthesize coenzyme A, promote fat metabolism, accelerate the breakdown and combustion of fat. If the body's metabolism is insufficient, it will lead to fat accumulation and form fat tissue.
If you are deficient in vitamin C for a long time, you will definitely get fatter. Studies have shown that people who consume sufficient vitamin C burn more fat during exercise than those who do not consume enough vitamin C.
Adults should consume 100 mg of vitamin C per day.
Please note: excessive intake of vitamin C not only destroys the stability of the body's internal environment but also can cause poisoning.
Food sources
Vegetables:Chili,Pak choi,Bitter gourd,Bean sprouts,Spinach,Potato,Leek etc. contain high levels;Fruits:Citrus Oranges Persimmons Strawberries Citrus fruits Lemon etc. contain the highest levels. Animal internal organs also contain small amounts of vitamin C.
