Which Minerals are Best for Weight Loss
The body’s weight-related functions – like appetite, hunger, metabolic rate, metabolism of fats and sugars, blood-glucose levels, calorie-burning, and so on – operate more efficiently when we have an optimum intake of minerals. All of them play a part in maintaining optimum health and weight, and many co-operate with each other, so it’s not strictly accurate to single out certain minerals as being “best” for weight loss. That said, certain minerals are worth a special mention.
Recent clinical studies demonstrate a positive relationship between calcium intake and weight-loss. Controlled weight loss studies indicate that increasing calcium intake by the equivalent of two dairy servings per day can reduce the risk of overweight, perhaps by as much as 70 percent.
Also, it’s worth remembering that lower-calorie fat-free milk contains the same amount of calcium as full-fat milk. The same goes for low fat yogurt and reduced fat cheese.
Chromium is required for the metabolism of sugar. Without sufficient chromium, insulin is less effective in regulating blood-glucose levels. In this way, chromium helps to control cravings and reduce hunger. Good food sources of chromium include: egg yolks, molasses, beef, hard cheese, liver, fruit juices, whole grain bread.
Manganese helps regulate fat metabolism and blood-glucose. It is needed for a healthy thyroid function which itself is essential to maintain a healthy weight. Good food sources of manganese include: tea, wheatgerm, spinach, split peas, nuts, oatgerm, oatmeal, pineapple, green leafy vegetables.
Zinc helps to regulate appetite. Zinc is also needed for the correct functioning of hormones, like insulin. Zinc deficiency is common among smokers, heavy drinkers, some vegetarians, people with chronic illness and those on non-nutritious or very low calorie diets. Good sources of Zinc include: shellfish, herring, wheatgerm, lean beef or lamb, eggs, lentils, Brazil nuts, almonds, chicken.