Aside from keeping the foods mentioned earlier in mind, take note that in order to lose weight while still feeling energetic, you need to consume foods that are rich in the right kinds of vitamins and minerals. Consuming enough nutrients to fuel your body is incredibly important, as many vitamins and minerals are a part of major systems within your body.
When you are eating healthier, make sure you are still consuming enough vitamins and minerals. When you reduce how much food you eat, you have a higher chance of not getting all the nutrients your body needs.
I have also reviewed a lot of dietary supplements, if you are interested, you might check them out.
There are many types of vitamins and minerals that you should be consuming on a regular basis. In this article, you will learn more about these substances.
Vitamin A is important in helping you maintain normal vision and in keeping the eyes, teeth, skin, and skeletal system healthy. It also helps regenerate cells and tissues that will enable you to live a better and healthier life.
Vitamin A is also crucial in keeping your immune system strong and healthy. It is a regulator of many of the genes that work to fight conditions as simple as colds and those as complicated as cancer. If you are deficient in vitamin A, you’ll likely notice that you are sick a lot more often than other people who are consuming enough of this vitamin.
This can also help reduce the chances of having some food allergies. It is a natural anti-inflammatory agent – one that specifically affects the inflammation that occurs during a food allergy. While this can’t reverse the effects of a food allergy, it might prevent some allergies from occurring. It has also been found to reduce the chances of acquiring a degenerative disease, such as Alzheimer’s or Parkinson’s.
Examples of foods rich in vitamin A include:
- Baked Eel
- Beef Liver
- Skimmed Milk
- Pickled Herring
- Goat Cheese
- 1 Large Egg
- Canned Pumpkin
- Sweet Potato
- Chopped raw Kale
- Raw Carrots
- Butternut Squash
- Raw Cantaloupe
- Dried Apricots
- Cooked Spinach
Vitamin B6 is essential in producing enzymes that convert protein into energy to help you lose weight quickly. It also helps you maintain normal red and white blood cell levels, as well as reduces the risk of heart disease and anemia. Vitamin B6 likewise synthesizes neurotransmitters that are responsible for carrying brain signals from one nerve to the other.
This also acts as a natural pain treatment, specifically for fibroids in the uterus, which can be incredibly painful. Many B vitamins are useful in making this pain much more manageable. It can also be used to help boost your mood. It helps stimulate the production of serotonin and norepinephrine, which are two hormones that help boost your mood. Finally, vitamin B6 can also create antibodies, which help fight off many different illnesses that you might acquire.
You might notice a deficiency if you’ve observed a change in your mood towards irritability, anxiety, depression, lack of energy, confusion, worsening PMS symptoms, muscle pains, or confusion. These things won’t happen instantly, but if you notice many of these things, then you should definitely see if you are deficient in vitamin B6.
Foods rich in vitamin B6 include:
- All-bran Cereal
- Yellow Fin Tuna
- Soy-based Vegetarian Meat
- Canned Tuna
- Sunflower Seeds
- Chicken or Turkey Liver
- Boneless and Skinless Chicken Breast
- 1 medium Banana
- Cooked Venison
- Cooked Salmon
- Cooked Trout
- Cooked Lentils
- Baked Potato (Skin Intact)
- Chopped Red Bell Pepper
- Cooked Chickpeas
- Instant Cooked Oatmeal
Vitamin B12 is also responsible for converting protein and fats into energy, which can be used in ensuring that the skin, eyes, and teeth are healthy. It is also essential in ensuring the health of nerve cells and in producing genetic material, such as DNA. It is used as a protective cover on the nerves, keeping them from harm as much as possible.
Vitamin B12 is also important in digestion and heart health. The amino acid homocysteine is regulated by how much vitamin B12 is in your system. This amino acid, when levels are elevated, can be dangerous, so keeping it in check with vitamin B12 is important.
Vitamin B12 is also important in making sure a pregnancy is healthy and goes without any issues. Given that it is a building block for DNA, it makes sense that a deficiency in vitamin B12 can cause a pregnancy not to work properly.
Foods rich in vitamin B12 include:
- Cooked Beef Liver
- Canned Sardines
- Cooked Mackerel
- Black or Red Caviar
- Cooked Pork Kidney
- 1 cup Soy Beverage
- 1 Bran Raisin Cereal
- 1 cup Cottage Cheese
- 3 oz Ground Beef
- 1 cup Skimmed Milk
- 3 oz Cooked Ham
- 1 cup Homo Milk
- 1 cup Plain Yogurt
- Soy-based Vegetarian Meat
Vitamin C is often regarded as one of the most important nutrients for the human body. It is used in so many different aspects of your body and is crucial to your overall health. There have actually been studies conducted to suggest that the amount you should be getting daily is higher than what you might physically be able to get. You can’t eat the amount of fruits and vegetables that you would need every day that would bring your vitamin C levels up to where they should be. Therefore, if you want to get the full benefits of vitamin C, it would be best to take a daily supplement that would bring you up to 500 milligrams a day.
This is a great antioxidant, which means that it helps in the production and regeneration of cells. It also helps in making your skin look beautiful, and it gives you that radiant glow. It is essential to the anti-aging process, and it has great anti-inflammatory benefits that help protect you against cold, cough, and flu. You definitely want to make sure you’re getting enough vitamin C if you want to fight off any illnesses you might have. It is important in the proper development of your bones, gums, and blood vessels. It is also a crucial vitamin for prenatal development, so any expecting mothers should make sure they have plenty of vitamin C in their bodies.
Examples of foods rich in vitamin C include:
- 1⁄2 cup Guava
- 1⁄2 cup Sliced Kiwi
- Red raw Bell Peppers, chopped
- Green raw Bell Peppers, chopped
- 1⁄2 cup mashed Papaya
- 1⁄2 cup Lychee
- 4 cups Brussels Sprouts Cooked 1⁄2 Grapefruit
- 1⁄2 cup Navel Orange
- 1⁄2 cup sliced Strawberries
- Raw Cabbage
- 1⁄2 cup Pineapple Chunks
Vitamin D works mainly for the proper growth of bones and teeth. It also regulates calcium and phosphate levels in the blood and helps maintain proper cell growth and neuro-muscular function. With the right calcium and phosphate levels, proper immune system function is maintained. With the proper amount of vitamin D, you can have more protection against certain diseases.
If you don’t get the proper amount of vitamin D, it can lead to issues like soft or fragile bones (osteomalacia or osteoporosis). Vitamin D can also protect you from diseases like multiple sclerosis and heart disease. (4) If you have depression, vitamin D might alleviate some of your symptoms. It has been shown to help regulate your mood, which helps with depression and anxiety.
As for weight loss, there have been a few studies done to see whether vitamin D can help in any way. In one study, those taking vitamin D saw a small amount of weight loss, but it wasn’t anything significant. Another study gave a group both vitamin D and calcium. This group had more significant results, as the mix of vitamin D and calcium seemed to have an appetite repressing effect. Overall, vitamin D is an important vitamin that you need plenty of.
Foods rich in vitamin D include:
- 1 can Tuna, drained
- Baked Salmon
- 1 cup Cow’s Milk
- 2 pieces Pacific Sardines, in Tomato Sauce
- Soy or Almond Milk
- Low-fat Yogurt
- 1 cup Orange Juice
- 1 tbsp Margarine
- 1 Large Egg
- 1 cup Breakfast Cereal
- 1 cup raw Mushroom Slices
Vitamin E is a great antioxidant that protects the body from being damaged by free radicals to prevent disease and cancer. It also protects the skin from ultraviolet rays that cause skin damage and skin cancer.
If you have had high cholesterol or if you come from a family that generally has high cholesterol, you might consider upping your intake of vitamin E. It has a balancing effect and stops cholesterol from oxidizing, which is what makes it increase.
Given that it fights inflammation, it is a great natural way to boost your immune system. Moreover, it is a natural anti-aging nutrient. It can protect your skin from premature wrinkles and any damage that you might get throughout the years. Along with that, it can help heal your skin from sunburns, scars, and acne. If you’ve always had naturally thin hair, consuming more vitamin E might help thicken it, giving you the thick hair you’ve always wanted. It can also help keep your scalp from getting dry and flaky – something many people have to deal with, especially during winter.
Vitamin E is a natural hormone balancer. It can help regulate your menstrual period, especially if it is being addled by your hormones. Another hormonal imbalance might cause you to have unnecessary weight gain. This can be especially stressful, but having a good amount of vitamin E might change that, making it possible to regulate your weight instead of it regulating you.
Examples of foods rich in vitamin E are as follows:
- 1⁄4 cup Peanuts
- 1⁄4 cup Almonds
- 1⁄4 cup Sunflower Seeds
- 1 tsp Wheat Germ Oil
- 2 tbsp Almond Butter
- 1⁄2 cup Canned Tomato Sauce
- 1⁄2 cup Cooked Spinach
- 1⁄4 cup Pine Nuts
- 1⁄4 cup Toasted Wheat Germ Cereal
- 1⁄2 cup Cooked Turnip Greens
- 1⁄2 cup Cooked Swiss Chard
- 1 tsp Sunflower Oil
Vitamin K helps in synthesizing proteins so they can be used as energy. This also helps burn fat. Vitamin K prevents blood clots. Of course, this doesn’t mean that it never allows your blood to clot. It regulates it to clot only when it needs to and makes sure that you don’t have any sort of bad blood clot, like a stroke. Along with this, vitamin K is essential for building strong bones.
It is crucial for preventing the calcification of arteries and other soft tissues. This is when calcium builds up in places where it isn’t supposed to. While some of this calcification is normal, not all of it is. It can cause major issues in some cases, disrupting normal organ functions and getting in the way of blood vessels. Vitamin K can help regulate this and stop this from happening in places where it shouldn’t.
A vitamin K deficiency can lead to defective blood clotting, increased bleeding, and osteoporosis. This blood clotting might be more severe or might not happen at all. If it doesn’t happen, you might bleed too much. The opposite can also occur, which can cause a number of different issues.
There are three different types of vitamin K. K1 and K2 have been shown to be the most effective in preventing certain cancers. K2 seems to be the most effective in terms of most issues vitamin K takes care of, including protection against heart disease and osteoporosis. K3 is not a recommended vitamin. It has been shown to have some levels of toxicity and should thus be avoided.
Foods rich in vitamin K include:
- 1 cup raw Turnip Greens
- 1⁄2 cup cooked Brussels Sprouts
- 1 cup raw Swiss Chard
- 1⁄2 cup raw Parsley
- 1 cup raw Kale
- 1 tbsp Canola Oil
- 1⁄2 cup raw Scallions
- 1 tbsp Soybean Oil
- 1 cup raw Romaine Lettuce
- 1⁄2 cup raw Broccoli
- 1 cup raw Collard Greens
While it may be fully regulated in the body, it is still important that you make calcium a part of your diet to ensure the proper health of your bones and teeth. It is especially important for strengthening your spine, which is crucial for having a proper and proportionate body shape. It can keep your back from having pain as well, as it will be nice and strengthened.
Calcium promotes proper muscle function and hormone secretion, which is why it’s so important. This is especially true when it comes to the heart. Making sure your heart is strong and functioning well means that you won’t have any issues with this vital organ. Having weak heart muscles is the last thing you want.
When paired with vitamin D, calcium can have an effect on your weight. Having the proper amount of both in your body can help regulate your weight gain and help you lose weight easier. Calcium alone can do some of the work, but it is better when you take both. One big thing calcium does is prevent colon cancer. It suppresses the growth of polyps, which lead to cancer. It has been shown to bind to cancer promoters when going through your bowels and them secreting them.
Although kidney stones are calcium-based, consuming calcium doesn’t necessarily lead to kidney stones. In fact, having a good amount of calcium in your body might help prevent these kidney stones from forming. That, along with adequate water intake, might stop any kidney stones from ever appearing.
Foods rich in calcium include:
- 6 oz Plain Yogurt
- 6 oz Fruit-flavored Yogurt
- 1⁄2 cup Cream Cheese
- 1⁄2 cup Mozzarella Cheese
- 3 oz Atlantic Sardines
- 3 oz Pacific Sardines
- 1 cup Non-fat Milk
- 1 cup Reduced-fat Milk
- 1 cup Skimmed Milk
- Soy or Nut Milk
- 3 tbsp Sesame Seeds
- 1 cup cooked Collard Greens
- 1⁄2 cup firm Tofu
- 1 cup frozen Spinach
- 1 cup boiled Mustard Greens
Iron helps muscles transport oxygen so that it can be used by the body. Notably, 70% of the iron in your body is found in hemoglobin, which is what transfers oxygen throughout your body. Not having enough iron is definitely not something you want, especially when it is used for something so important. It is also essential in helping increase your metabolism.
The lack of iron may cause anemia, some symptoms of which are fatigue, energy loss, and shortness of breath. If you often have these symptoms, you may need to increase iron in your diet.
Without iron, we wouldn’t have hemoglobin. This, of course, would mean that our entire bodies wouldn’t be getting any oxygen, which is the last thing you would want. Along with that, we wouldn’t have any muscles. Iron is crucial in muscle formation and is found in myoglobin, which is a muscle protein. It would be a very strange thing if we didn’t have any muscles in our body, that’s for sure.
Foods rich in iron are as follows:
- 1 cup Whole Grain Breakfast Cereal
- 3 oz Clams
- 3⁄4 cup firm Tofu
- 1⁄4 cup Pumpkin Seeds
- 3 oz Oysters
- 1 tbsp Molasses
- 1 cup Prune Juice
- 3 oz Beef
- 3 oz Lamb Chops
- 3⁄4 cups Red Kidney Beans
- 3⁄4 cups cooked Lentils
Potassium is crucial in helping maintain electrolyte and water levels in the body and in ensuring that the heart, nervous system, and muscles all work well. The good news is that potassium is present in almost all plant and animal foods, as well as in unprocessed grains, milk, and legumes.
Having a high potassium intake is actually linked to a 20% reduced risk of dying from a number of causes. It lowers the risk of things like a stroke. It is primarily linked to blood pressure, which it lowers. It counteracts the effects of sodium, so you won’t have to worry as much about having high blood pressure. Every organ in your body is kept in good condition, thanks to potassium.
Here are some natural food sources of potassium:
- Citrus Fruits
- Green Leafy Vegetables
Fiber is incredibly important for your body. It helps with digestion, given that fiber is actually something the body can’t naturally digest. This helps make you feel full for longer and stops you from eating as much.
Other benefits of fiber include blood sugar control and heart health. For anyone who has diabetes, you’ll understand how important it is to regulate your blood sugar. Having a good amount of fiber can help your body do just that. Of course, even if you don’t have diabetes, you should still be aware of this and actively try to keep your blood sugar levels normal.
Fiber also plays a significant role in your heart health. If you want to avoid having a heart attack or heart disease, then make sure you have the recommended amount of fiber in your body at all times.
Anyone who suffers from IBS will be glad to know that fiber also helps alleviate some of those symptoms. This has to do with the digestion aspects of fiber, that is, it is difficult to digest.
Having a good amount of fiber is also helpful for skin health. It has been linked to stopping certain skin ailments, such as acne, and making them less severe. It works by moving yeast and fungus out of your body instead of letting them go through your pores. Your pores don’t get clogged up, so you don’t have acne.
The risk of stroke is also decreased when you eat more fiber. If your family has a history of stroke, you can help decrease that possibility by making sure that you eat enough fiber.
For weight loss, fiber has been proven to be a great help. Moreover, because of the digestion aspect of fiber, it helps keep you feel full for longer. Thus, you won’t feel the need to go and grab an unhealthy snack. Instead, you can get through the day without worrying about snacking. If you do feel a little bit hungry, you can opt to grab something like nuts instead, which also add to the staving off of hunger.
Things like hemorrhoids and kidney or gall stones are also going to be less common if you eat plenty of fiber. There are tons of great things that fiber can do, so you should always aim for the recommended intake of fiber.
Here are a few foods with plenty of fiber:
- Bran Flakes
Zinc is important because it is needed for your immune system. It also helps to create many enzymes and proteins within your body, not to mention that it helps create new cells.
Zinc deficiency can lead to a decrease in your immunity and an increase in your chance of getting an infection. As with everything else in your life, do not consume too much zinc. This can create toxic levels of zinc within your body, which may cause sickness and pain.
If you are an elderly person, an alcoholic, vegetarian, or vegan, you are especially at risk for zinc deficiency.
Luckily, there are many foods from which you can get zinc. It is not incredibly common to have low zinc levels within your body, but it is something important to be aware of.
Here are some foods that have zinc in them:
- Red Meat
- Whole Grains
All of these vitamins and minerals are incredibly important for your body. Each one of them works in a different way, but they all work together to keep your body functioning properly. Without every single one of these vitamins and minerals, your body would not be able to properly function. Moreover, your heart wouldn’t have the things it needs to function properly and could even give out due to the lack of muscle strength. You would be at a higher risk for numerous diseases, some of which have a high mortality rate.
There are even more vitamins and minerals that your body needs, but those listed above are the most crucial ones. Be sure to look up the daily recommended consumption for all nutrients – not only those on this list, but also the ones that aren’t listed. All of these will help you get the body you deserve to have – one that’s healthy and strong.
If you can’t consume some vitamins or minerals, either due to an allergy or a dislike of the foods listed here, there are dietary supplements. These dietary supplements can be very good to take because they ensure that you are getting the proper amount of each vitamin and mineral. That’s not to say that they should be taken in place of eating healthy food, but it can be a good idea to take some supplements when you are starting to eat healthier.
I won’t go into too much detail, but make sure to do your research before buying supplements. Dietary supplements can interact very badly with other medications, and some have the chance of doing more harm to your body than good. Checking with your doctor for a trusted brand or conducting extensive research on which brands are the best for you, which ones have been recalled before, and what supplements are the best for whichever vitamin or mineral you are not consuming as often would be the best idea. In fact, for many people, particularly teenagers, children, and women, it is helpful for their diet and bodies to take vitamins. As with many other products, it can be useful to look for a supplement that provides nutrients from natural whole foods.
If you are unsure of whether you should take a supplement or even what type you should take, here are a few good examples of those who really need supplements:
- Are you a woman who still has her monthly cycles? Having supplemental iron is likely a good idea for you.
- Are you rarely exposed to the sun or are you someone who can’t be in the sun? Take a vitamin D supplement.
- Are you a vegan or vegetarian? You might benefit from taking iodine, vitamin D, and vitamin B12 supplements.
If you require a little extra help to shed pounds, you might consider trying natural supplements that support weight loss.
Resurge is one of the most popular weight loss supplements that promise to help you shed pounds and sleep better. Because studies have shown that sleep deprivation is associated with deficiencies of growth hormone and elevated levels of cortisol, both of which contribute to obesity.
While other supplements promote nutritional factors, meal replacement forms, appetite suppression, or similar effects, Resurge boosts your body’s metabolism by increasing your core temperature. However, before making any purchases, you might want to read some Resurge reviews.
Besides, it should be noted that pills or supplements only work when combined with a healthy weight-loss diet and regular exercise. Supplements are ineffective on their own and are hardly a solution to obesity.
In any case, it’s always best to talk with your doctor before you start taking a supplement, especially if you are taking medications, pregnant or have any health concerns.