MACROnutrients are protein, carbohydrates and fat. These nutrients definitely affect health and weight loss. But what about MICROnutrients? These small nutrients are necessary for the growth and health of a living organism. They help regulate your appetite, blood sugar levels, fat storage, and so much more.
Calcium is known as ‘The Bone Builder’ for its ability to help build stronger bones and decrease bone loss. It is loaded with fat burning benefits and has been proven to be crucial for weight loss. An average intake should be between 800-1200 mg. Leafy greens, low fat dairy, and fortified orange juice are excellent sources.
Magnesium is the mineral that helps level blood sugar. This helps to avoid the spikes during the day that lead to overeating. A diet rich in magnesium will also have a low risk of diabetes. Aim for 300 mg a day. Nuts, beans, sprouts, soy milk, avocado, salmon, apples, and ground beef.
Vitamin D plays an essential role in helping you metabolize carbohydrates. You will have more energy and burn fat efficiently with a higher level of vitamin D. Fish, eggs, fortified milk, and yogurt are good sources of this micronutrient.
Vitamin C is crucial for making a key molecule to burning fat. This molecule is called caratine. Research shows that woman and men losing weight and took a daily dose of 500 mg vitamin C burned 11% more fat than those who did not. Find this nutrient in red sweet peppers, citrus fruit, broccoli, sprouts, and cabbage.
Folate (B vitamin) is the vitamin that helps make red blood cells in the body. It helps maintain your energy levels and keep all your organs function properly. Spinach, fortified pasta, some cereals, and breads.
Iron helps transport oxygen to all your cells making it essential for brain and muscle power. Beans, red meat, chicken, pork, turkey, leafy greens, and lentils.
Potassium helps you through your workouts by preventing muscle cramps and fatigue. Avacados, sweet potato, dried apricots are a few options.