Micronutrients are required in minute quantities by the human body and are essential for various functions in the body. Vitamins, minerals and antioxidants are micronutrients and perform vital function in the body.
In day-to-day living, we meet our vitamins and minerals requirement through the foods that we eat. Green leafy vegetables, fruits, cereals, pulses, dairy products, eggs, fish and chicken all contribute to some or the other vitamins, minerals and antioxidant in the body.
When we are on weight loss nutrition regime, our focus is more on the macronutrients like protein, carbohydrates and fats. However, there are many micronutrients which are important during your weight loss journey. If any of these vitamins and minerals are deficient, it may hamper your progress.
Micronutrient deficiencies have been observed in obese individuals in many parts of the world, and these may influence several physiological body functions, impair the immune system and increase the risk of comorbidities.
Let’s have a look at some of the micronutrients which are important during weight management:
- Vitamin D – Vitamin D is commonly called the sunshine vitamin. Most of us, stay indoors and are therefore deficient in vitamin D. Supplements are commonly advised for Vitamin D. It is been observed that obese or overweight people are deficient in vitamin D. Vitamin D might be essential for normal metabolism, and recent evidence suggests that inadequate levels of vitamin D may promote weight gain, obesity and metabolic syndrome. A study suggested that obese people when supplemented with calcium and vitamin D lost more belly fat than people not taking any supplements.
- B-Vitamins – B-vitamins are water soluble vitamins. They play an important role in energy metabolism in the body. Deficiency of any of these vitamins may disrupt the body’s ability to process carbohydrates, proteins and fats. This may affect metabolism. Therefore, B-vitamins are essential for effective weight loss
- Calcium – Calcium is an essential mineral required for bone health. Research suggests that calcium may play a contributing role in reducing the incidence of obesity and prevalence of the insulin resistance syndrome. In a study where women where categorised as per their calcium intake, women with low calcium intake <600mg/day had a higher body weight, body fat percentage, fat mass, BMI, waist circumference and total abdominal adipose tissue than women in the moderate (600-1000mg) and higher (>1000mg) calcium intake category.
- Iron – Iron is an important mineral required for carrying oxygen in red blood cells. Iron also performs other vital function in cell functioning. Lack of iron in the body will hamper the oxygen supply to muscles also. As a result, muscles may not be able to burn fat for fuel efficiently. Also, iron deficiency can slow down metabolism.
- Magnesium – Magnesium is essential for metabolism and energy production. This mineral acts as a cofactor in more than 300 enzyme systems. Magnesium deficiency is common in developed countries and is associated with diabetes and obesity. Many of the enzymes involved in carbohydrate metabolism require magnesium. Therefore, magnesium deficiency can reduce glucose tolerance and also disrupt insulin secretion.
- Others vitamins – As overweight and obese people experience oxidative stress, certain antioxidant vitamins like Vitamin E, Vitamin C can help support the weight loss process by providing the required benefit as antioxidants.
Micronutrients are as important as macronutrients for weight management. The minute quantities of these vitamins and minerals help smoothen the process of weight loss with its unique benefits.
