5 nutrients that help you lose weight faster

Nutrients That Help You Lose Weight Faster

A weight loss plan is not just about stopping eating unhealthy foods and controlling your calorie intake. It must also provide the body with the nutrients it needs to function properly. Some vitamins and minerals can even help you cut fat and lose weight.

Nutrients That Help You Lose Weight Faster

Vitamin D

The so-called “vitamin of the sun” has a weight connection since the low levels of this vitamin are related to Chronic inflammation.

Studies in healthy overweight and obese women who were supplemented with vitamin D for 12 weeks showed a reduction in body fat mass.

The recommended daily allowance for vitamin D in adults is 15 mcg (600 IU).

The skin produces vitamin D when exposed to direct sunlight. Very few foods contain this vitamin naturally.

The best sources are:

  • Fatty fish, such as salmon, tuna, sardines, and mackerel.
  • Beef liver, cheese, and egg yolk contain lower amounts.

Vitamin C

Too little vitamin C in the bloodstream it correlates with an increase in body fat and waist measurements. Nutrition researchers at Arizona State University note that vitamin C in the bloodstream is directly related to fat oxidation, the body’s ability to use fat as a fuel source, both during exercise and at rest.

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The recommended daily intake of vitamin C is 90 mg for adult men and 75 mg for adult women

The best sources:

  • Broccoli
  • Strawberries
  • Brussels sprouts
  • Oranges and grapefruits
  • Red and green peppers


Recent research indicates that Zinc supplementation with a calorie-restricted diet has favorable effects on reducing waist and hip measurements, inflammatory markers, insulin resistance and appetite in people with obesity.

Zinc is present in foods of animal and vegetable origin.

The recommended daily intake of zinc in adult men is 11 mg and 8 mg in adult women.

The best sources are:

  • Oysters
  • Red meat, poultry, seafood such as crab and lobster

Other foods that provide zinc are beans, nuts, whole grains, fortified breakfast cereals, and dairy products.


The body uses iron to make hemoglobin, a protein that is used to transport iron. oxygen to our whole body. The deficiency of this mineral produces iron deficiency anemia.

Studies show that iron not only improved hemoglobin levels, it also decreased body weight, waist measurements, and body mass index of people treated for iron deficiency anemia.

The recommended daily intake of iron for men and women between 19 and 50 years of age is 8 mg and 18 mg respectively.

The best sources of iron:

  • Lean meats, seafood, and poultry. Like beef liver, chicken liver, oysters, and sardines
  • Black, white, and red beans, lentils, soybeans, spinach, and green pigeon peas
  • Nuts and some dried fruits like raisins
  • Iron-fortified breakfast cereals and bread
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The insulin resistance can complicate weight loss as high blood sugar levels can be stored as fat. Research indicates that higher dietary magnesium intake is strongly associated with the attenuation of insulin resistance and is more beneficial for the people who are overweight and obese

The recommended daily intake of magnesium in women is 310 to 320 mg and 400 to 420 mg in men.

The best sources are:

  • Leafy green vegetables like spinach
  • Black beans
  • Soy products
  • Almonds

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