The Best Vitamins and Minerals for Weight Loss: Foods to Include in Your Diet and Supplements to Avoid

These vitamins and minerals for weight loss that you can find in food, but also in supplements – if necessary – also give you energy, prevent fatigue and help you to give maximum performance during physical training.

Losing extra pounds is not an easy task, but it’s not impossible either. The most important thing is to pay attention to the diet, which offers you plenty, if you make wise choices, the best vitamins and minerals for weight loss. Add to the equation 30 minutes of movement every day and the weight loss process will definitely be a success. Here are the foods that are indicated when you want to lose weight.

Vitamins and minerals for weight loss – the foods you must include in your diet

Vitamin B (thiamine B1, riboflavin B2, niacin B3, pantothenic acid B5, pyridoxine B6, folates B9, cobalamin B12) – they help metabolize carbohydrates, proteins and fats, favoring the weight loss process.

Foods rich in vitamin B: beans, chickpeas, lentils, eggs, lean meat, whole grains, bananas.

Vitamin D – it is important for immunity, but it also has a beneficial effect on the emotional state, closely related to hypercaloric overeating. Also, studies have shown that the correct intake of vitamin D can prevent the accumulation of fat deposits on the belly.

Foods rich in vitamin D: fish oil, sardines, tuna, salmon, egg yolk, milk, yogurt, cereals or natural juices.

Iron – plays an important role in the assimilation of nutrients. It also ensures the transport of blood rich in oxygen and nutrients to all cells, including the muscles, accelerating the calorie burning process.

Foods rich in iron: beef, spinach, beans, lentils, shellfish, liver, broccoli, brown rice, pumpkin seeds.

Magnesium – is a mineral with many important functions in the body. It controls the level of blood sugar, blood pressure, maintains the health of the nervous and bone system, provides energy and, last but not least, participates in the digestion process, helping the body to digest food efficiently.

Foods rich in magnesium: nuts, seeds, whole grains, lentils, yellow or green beans, peas, spinach, kale, lettuce, nettles, dark chocolate.

Weight Loss Supplements That DON’T Work

When you aim to lose weight, avoid such supplements that claim to burn fat, because there is not enough evidence that it would indeed have this effect.

Supplements that have not proven effective: synephrine, carnitine, conjugated linoleic acid, forskolin, chromium picolinate, fucoxanthin, garcinia cambogia.

It is best to eat the foods mentioned above and exercise as much as possible. Coffee and green tea can also be beneficial in the weight loss process, in addition to the essential water, minimum 2 liters/day.