Counting macros is sometimes discussed to help lose weight, but what about micronutrients? These essential nutrients play a crucial role in the body's metabolic processes. Additionally, vitamin and mineral deficiencies increase the risk of obesity. So, let's explore how incorporating micronutrients can aid in weight loss.
What Are Micronutrients?
We get two categories of nutrients from food and drink: macronutrients and micronutrients. Macronutrients (or macros) keep your body functioning. Additionally, there are three categories of macros: proteins, fats, and carbohydrates that give your body energy. Some people count macros instead of calories.
Micronutrients are vitamins and minerals essential for bodily functions. They work together to regulate your body's processes. The micronutrients we ingest aid in digestion, hormone production, and brain function.
Some of the most critical micronutrients we consume include:
- B vitamins (extra energy from food)
- Vitamin C (antioxidant for strong immune system
- Vitamin B12 (nerve functioning and creating red blood cells)
- Vitamin A (vision, immunity, and skin)
- Vitamin D (bone, immunity, hormones)
- Vitamin E (antioxidant)
- Vitamin K (forming blood clots and transporting calcium to bones)
- Calcium (growing bone and muscle contraction)
- Iron (transports oxygen throughout the body)
- Magnesium (nerve transmission, forms teeth and bones, metabolic reactions, and muscle contraction)
- Potassium (nerve conduction, electrolyte balance)
Essentially, we need around 30 vitamins and minerals as part of a healthy diet.
What Is the Difference Between Vitamins and Minerals?
Vitamins are the organic nutrients we consume that break down via heat, air, or acid. Additional breakdown happens based on how our body absorbs them: water-soluble or fat-soluble. Water-soluble vitamins are absorbed with water, and the body doesn't store them. Altogether, there are nine vitamins in this category: Vitamin C, B Vitamins, Thiamine, Riboflavin, Niacin, Folate, Pantothenic acid, Vitamin B6, and Vitamin B12.
You can find water-soluble vitamins in animal products, leafy greens, whole grains, nuts, seeds, and legumes. Fat-soluble vitamins, which include vitamins A, D, E, and K, are found in fatty foods such as fish, eggs, dairy, and liver. They are absorbed and stored in the liver, muscles, and fat.
Minerals, the inorganic nutrients that hold onto their chemical structure, are further categorized into macrominerals and trace minerals. Macrominerals, such as Calcium, Phosphorus, Potassium, Magnesium, Sodium, Chloride, and Sulfur, are needed in larger amounts. Trace minerals, including Iron, Copper, Zinc, Iodine, Fluoride, Manganese, and Selenium, only need to be consumed in small amounts.
Plants absorb minerals from the soil and water as they grow. When we eat plant-based foods, we ingest many of these minerals.
Can Your Body Function Without Micronutrients?
Micronutrient deficiencies can lead to many issues.
Iron deficiencies hinder energy levels, impair brain functioning, and weaken the immune system. Vitamin D deficiency can lead to muscle weakness, bone loss, and growth delays in children. Vitamin A deficiency can lead to temporary or permanent eye damage that may lead to blindness.
Additionally, iodine deficiency can lead to enlarged thyroid glands, increased heart rate, shortness of breath, and weight gain. There are many other types of vitamin and mineral deficiencies.
Getting the daily recommended amounts of these micronutrients is important for overall wellness.
How Do Micronutrients Affect Your Metabolism?
Basically, several vitamins and minerals are responsible for metabolism. Metabolism is the word used to describe reactions throughout the body that provide it with energy. Enzymes are proteins with special functions that absorb nutrients from food and drinks and turn these building blocks into energy using anabolism and catabolism.
The pancreas is a key organ that regulates the number of carbohydrates in the bloodstream by releasing insulin, which lowers the level of glucose in the body. Your liver processes amino acids and lipids absorbed from your small intestine.
The rate at which your body produces energy, known as the basal metabolic rate, is influenced by a variety of factors. These include your sex, race, age, health, and fitness level. When the processes of anabolism and catabolism become imbalanced, it can lead to obesity, highlighting the intricate nature of metabolism.
Eating foods rich in various micronutrients can help support a healthy weight and lifestyle.
How Can You Incorporate Micronutrients to Lose Weight?
When deciding what to eat as part of a healthy diet, micronutrients are as essential as macronutrients. Some foods may be full of proteins but lack vitamins and minerals. A varied and balanced diet is the best way to get the appropriate macronutrients and micronutrients.
First, calculate your ideal calorie intake. Several online calculators can help you with this. Your doctor can also give you an idea of how many calories you should eat daily based on your height and body weight. Next, make small changes to your diet to encourage healthy eating.
You don't have to have every food group at each meal and don't need to obsess over calorie counting each day. Still, over a week, you should get a variety of lean proteins, whole foods, low-fat carbohydrates, colorful vegetables, leafy greens, fruits, dairy, and healthy fats like olive oil. Shoot for meeting your daily caloric intake, but don't stress if you go over or under.
As you plan your meals, consider what foods provide essential micronutrients and macronutrients. While considering macronutrients, many of the foods you consume also have micronutrients. Then, make simple switches. You don't have to give up all of your favorite foods; just limit your simple sugars and focus on healthier food choices.
Pair a balanced diet with exercise to maintain a sustainable weight loss program. If you have trouble managing your weight loss, consult a registered dietitian who can advise you on your body's needs.
What Vitamins Are Good For Metabolism?
Some of the micronutrients to include in your weight loss diet include Vitamin D, Magnesium, Vitamin B, Vitamin C, and Zinc.
Vitamin D regulates metabolism and increases insulin sensitivity. It also improves gut flora, which can help with weight control. Low vitamin D can exacerbate low testosterone, affecting mood and libido. Foods containing Vitamin D are fortified milk, fortified cereals, and fatty fish.
Spinach, legumes, avocados, seeds, whole-wheat bread, and broccoli contain magnesium. For the most part, this micronutrient helps with protein synthesis and neuromuscular and cardiovascular function. Many enzymes are dependent on magnesium.
Vitamin B is a micronutrient that stimulates cells to transform carbohydrates into energy. Your body absorbs Vitamin B through the small intestine. Vitamin B12 deficiency is associated with increased fat accumulation. Other B vitamins assist with the breakdown of glycogen and the synthesis of amino acids. These vitamins are critical to metabolism.
You can find B vitamins in many food sources and in several forms. Vitamin B-12, for example, can be found in meat, poultry, fish, milk, cheese, and fortified cereals.
In a study, losing body fat was associated with Vitamin C. It also lowers your risk of insulin resistance when your body does not respond well to insulin and cannot take up glucose easily. Vitamin C works with iron and magnesium as a part of energy-yielding metabolism. You can find Vitamin C in citrus fruit, potatoes, broccoli, bell peppers, tomatoes, strawberries, spinach, and brussels sprouts.
Zinc is vital in lipid and glucose metabolism. Specifically, it helps maintain a healthy blood sugar level and improves blood pressure and cholesterol levels. A zinc deficiency affects your thyroid, resulting in a slower metabolic rate. Zinc builds proteins, supports a healthy immune system, and grows cells. You can find this trace mineral in meat, shellfish, whole grains, and legumes.
How Many Micronutrients Should You Consume?
You can check out websites such as FDA.gov to see the daily recommended values for vitamins and minerals. Additionally, supplements should have a dosage recommendation on their label. You should also consult your physician about the micronutrients you need based on your body size, age, and health condition. Some medications interact with supplements.
Physicians can also run blood tests to assess your levels. If you are nutrient deficient, they can recommend ways to improve your numbers.
You can raise most of your micronutrient levels through diet. However, you can also take a multivitamin to ensure you meet the dietary guidelines for the micronutrients you need for weight management and overall health. It is important to consult your healthcare provider before starting any new supplements.
You can overdose on vitamins and minerals, though. Taking too many supplements can be dangerous to your well-being. For example, too much Vitamin C or Zinc can lead to nausea and diarrhea. Excessive selenium, in addition to gastrointestinal distress, can lead to hair loss and mild nerve damage.
Vitamin Toxicity occurs when you take too many supplements, either accidentally or intentionally. Too much iron can lead to vomiting, diarrhea, and weakness and may lead to low blood pressure, kidney failure, coma, and death. Vitamin D overdose can create high calcium levels in the blood. Too much Vitamin A can lead to dizziness and blurry vision.
Vitamin D, calcium, and folic acid are the micronutrients you have the highest risk of getting too much of through supplementation. You aren't typically at risk of getting too many of these vitamins and minerals through diet alone; it is when you exceed the daily recommendations through supplements that you can run into trouble.
If you are experiencing symptoms of a multivitamin overdose, see your doctor immediately for treatment.
Weight Loss Supplements
Changing your diet and lifestyle can be difficult. Taking supplements may seem like the easiest way to lose weight, but it may not be the answer.
However, there is little scientific evidence that weight loss supplements work. These supplements are often expensive and include herbs, fiber, and minerals in various combinations and come in powders, tablets, liquids, and capsules.
Unlike medications, dietary supplements don't require FDA approval. So, manufacturers do not have to provide evidence of their effectiveness or safety before selling them.
Some weight-loss supplements also have harmful side effects. They can cause gastrointestinal distress or interact with other medications. Some weight loss supplements may also contain ingredients not tested for long-term effects.
Another risk associated with weight loss supplements is that some companies may make unsubstantiated claims about their products that they cannot back up with hard facts. You could waste your money and time on a product that does not do what it claims.
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Conclusion: Can Micronutrients Help You to Lose Weight
Micronutrients are as important to maintaining a healthy body weight as macronutrients. So, when you are planning a healthy diet, be sure to include food sources rich in micronutrients to support your overall well-being. Maintaining a balanced diet and exercise is the best way to lose weight. Although supplements seem like an easy way to shed pounds, there are side effects to consider.
If you are struggling with impulse control while trying to lose weight, there are several ways to get help. You can contact a registered dietitian or talk to your healthcare provider about other solutions to help you get back to a healthy lifestyle.
