Best micronutrients for weight loss

Micronutrients are required by the body for performing various functions like energy production, fluid balance, immune function, blood circulation, bone health, and many other functions. In comparison with Macronutrients i.e. carbohydrates, fats, and proteins Micronutrients are required in very small quantities by our body but it plays an important role in the normal functioning of the body. Micronutrients consist of vitamins and minerals.

Major Micro nutrients and their importance

Vitamins

Several B vitamins helps in release of energy from food as they are important part of certain co enzymes. B vitamins like B1, B2, B3, B5 and Biotin takes part in energy production.

Minerals

Sodium is known to maintain fluid balance in the body.

Manganese takes part in bone formation and production of energy, it also helps to metabolize protein, carbohydrates and fat.

Magnesium plays a role in converting energy from glucose and helps in metabolism of micronutrients like vitamin c and calcium. It is also known to reduce bloating and water retention and improve blood circulation.

Iodine helps to metabolize fats and promote energy production.

Potassium plays an important role in muscle recovery after exercise. It helps in removing toxins from the body and help reduce bloating by removing excess sodium. Potassium plays a vital role in heart and kidney function.

Omega 3 fatty acids help improves metabolism and helps reduce hunger and appetite. It plays a role in reducing inflammation.

Fiber Both soluble and insoluble fibers play an important role in weight loss. Fiber helps in increasing good bacterial in the gut which helps in maintaining the hormonal balance. Fiber takes a longer time to digest, which helps you to feel full for a longer period of time. Fiber is important for faster weight loss as it helps in maintaining digestive health.

There are few micronutrients that do not fall in the category of vitamins and minerals, but they are essential for the body.

Essential micro-nutrients and their functions

1) Essential amino acids

Our body requires them in different quantities for making new cells.

Asparagine – Helps in eliminating ammonia created during the breakdown of proteins

Glutamine – It acts as a building block in the synthesis of protein and is important for immunity and digestion.

Serine – It is required for proper functioning of the brain and central nervous system.

2) Antioxidants

Antioxidants help in reducing the effects of stress in the body. Weight loss is dependent on the levels of inflammation in the body. When the body is under stress it will store energy in the form of fat to prepare for future stress. Antioxidant-rich foods help in reducing the inflammation in the body.

Oleic Acid – Helps in reducing the risk of diabetes, heart disease, obesity, and hypertension. It improves mood and slows aging. It helps in reducing inflammation.

Alpha-lipoic acid – It is helpful in lowering blood sugar in type 2 diabetes due to its antioxidant properties.

Coenzyme Q10 – It helps in improving the immune function of the body, helps reduce fatigue and reduces high cholesterol levels.

Selenium – It helps to fight free radicals in the body.

Glutathione – It helps in reducing oxidative stress and damage.

Trace minerals and fatty acid

They are required in very small quantity but are required to run our bodies smoothly.

Chromium – It reduces insulin resistance and helps in carbohydrate, fats and protein metabolism

Choline – It is important for DNA synthesis and homocysteine reduction

Inositol – It helps in treating nerve pain or any other neurological issue.  It even helps in reducing anxiety and other mental health issues by balancing the chemicals leading to mental health conditions

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