There is no harm in undergoing a diet for the sake of losing weight, especially for the sake of health. But unfortunately, many people actually apply the extreme diet so that the body's nutritional needs are not fulfilled. Malnutrition despite being on a diet can be bad for health. Therefore, do not forget the following nutrients while on a diet.
5 key nutrients for a successful diet, but often forgotten
When the body is malnourished, your diet will most likely be in vain because your body's metabolism is forced to work harder to function normally. Finally, lack of nutrition during the diet can increase the risk of various diseases such as anemia, bone loss, and chronic heart disease.
Therefore, do not forget to suffice these five important nutrients, even if you are focused on the diet.
Calcium is very beneficial for bone, heart and muscle health. Its role as a nutrient for the diet helps to lose weight because it optimizes the work of cells in the body. That way, the body is able to absorb food and nutrients faster.
Calcium needs for each person is different, but the average adult needs nutrition for this diet as much as 1000 to 1200 milligrams per day.
If you go on a diet while exercising, consumption of foods with high calcium such as tofu and cheese can help improve muscle work so that you don't get tired quickly when you exercise.
2. Vitamins A, D, E, K
Vitamins A, D, E and K are fat soluble vitamins, each of which functions equally important in the body.
Vitamin A is not only important for vision, this vitamin has a role in the immune system and reproduction. The content of vitamin A can be found in vegetables and fruits in the form of pro vitamin A.
Vitamin D which can be obtained from exposure to sunlight is useful to help the absorption of calcium which is useful for bone health, increased immunity, and the smoothness of impulses from the brain to parts of the body.
3. Fatty acids
There are various types of fatty acids that play an important role in maintaining a healthy body, but cannot be produced by the body directly. Everything is included in monounsaturated fatty acids.
These fatty acids include omega-3 fatty acids such as alpha-linolenic acid (ALA), docosahexaenoic acid (DHA), eicosapentaenoic acid (EPA) and omega-6 fatty acids such as linoleic acid.
DHA and EPA can be obtained in fish fat and fish oil. Omega 3 fats are useful for lowering blood pressure, relieving inflammation, and increasing levels of good cholesterol, HDL.
While linoleic acid can be found in vegetables and beans such as corn and soybeans. Nutrition for this diet is useful for reducing dangerous types of cholesterol namely LDL and increasing triglyceride levels.
In a study conducted by the American Journal of Clinical Nutrition, zinc or zinc is a nutrient for a diet that does not just have high protein, but also satiates because it launches an energy burning process.
Therefore, the role of these nutrients is very helpful in the process of weight loss. Make sure you eat foods that are rich in zinc and protein from seafood and nuts.
In addition to zinc, magnesium is a type of mineral that is often missed in the diet for diets.
As a nutrient for the diet, magnesium can increase the work of muscles that are used intensely when exercising while burning fat when you are not exercising.
That's why the more you consume magnesium the better. You can also get other benefits such as boosting your immune system, keeping your heart rate steady, and balancing glucose levels.
Magnesium rich foods are found in green vegetables, seeds, nuts, seafood, tofu and yogurt.
Tags : weight loss