4 types of vitamins and minerals you need to get enough of if you want to lose weight

Losing weight is not simply a matter of eating fewer calories or exercising more. Vitamins and minerals are also extremely important because they promote the ability to burn excess fat and improve energy metabolism, according to the health website Livestrong (USA).

Red meat and spinach are foods rich in iron.

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To optimize weight loss, people need to make sure their bodies get enough of the following nutrients:

Vitamin C helps burn more fat when losing weight

Vitamin C is not only essential for the immune system, but also plays an important role in fat metabolism. This water-soluble vitamin helps your body burn fat more efficiently during exercise.

A study published in the American Journal of Clinical Nutrition found that people with adequate vitamin C burned more fat during exercise than those with low vitamin C levels.

This is because vitamin C is needed for carnitine to function properly. Carnitine is a compound that helps transport fatty acids into the mitochondria inside cells to be converted into energy. To increase vitamin C absorption, people should eat citrus fruits, strawberries, bell peppers, and broccoli.

Iron maintains physical condition

Iron is an essential mineral for the transport of oxygen in the body, energy metabolism, especially in the muscles. Good energy metabolism means more effective fat burning.

Iron deficiency can lead to fatigue, reduced stamina and slow weight loss. Foods rich in iron include red meat, spinach, lentils and cereals.

Magnesium maintains metabolism

Magnesium is a mineral that is involved in more than 300 biochemical reactions in the body, including those that regulate metabolism and muscle function. Magnesium helps convert food into energy, which is important when losing weight. Foods rich in magnesium include spinach, almonds, sunflower seeds, and whole grains.

Vitamin B3 helps create energy

Vitamin B3, also known as niacin, is a water-soluble vitamin. When entering the body, vitamin B3 helps break down starch, fat, and protein into energy, thereby effectively maintaining physical activity and losing weight, according to Livestrong .

Source: https://thanhnien.vn/4-loai-vitamin-khoang-chat-can-nap-du-neu-muon-giam-can-185250516001616933.htm