Magnesium, vitamin D … Micronutrients that you cannot miss if you are on a diet (and that you are surely not taking)

Losing weight is one of our great obsessions, especially now that we have verified that the closure by the coronavirus has wreaked havoc with our waistlines and has returned freedom of movement and the sun to our lives. Therefore this is the time of year when many of us decide we try to lose weight, either accelerating our metabolism without dieting or trying our luck with any of the 2020 diets … but not all have the same effect on our health and the loss of micronutrients it is one of the risks to consider.

A study carried out at the University of California was in charge of comparing the effects on our weight of a high fiber diet and a low carbohydrate dietBut what he discovered had less to do with our love handles than with our nutritional status every time we use such a diet: in both of them it was observed that the study participants had given up essential micronutrients.

According to this research, after 52 weeks of diet of the group of volunteers who followed the low carb diet lost more weight than those on the high fiber diet, although both fell in size. In his favor, it must be said that those who followed the diet with the highest fiber improved their cholesterol levels more than those who took little carbohydrates. But both groups consumed less than the RDA for vitamin D, vitamin E, calcium, magnesium, and copperthat is, both diets were poor in micronutrients.

What are micronutrients and why are they necessary?

The micronutrients are important to keep the body healthy and prevent disease. In the specific case of these two diets, compromised micronutrients are necessary for all kinds of functions, from keeping the immune system intact to forming bones or red blood cells. Not having adequate levels of these substances is not good news.

You've grown tired of hearing about vitamin D during this confinement, becauses the vitamin that keeps our defenses intact, but it also helps fix calcium to the bones and the good condition of our muscles. You find it in foods like salmon, eggs and milk.

Vitamin E acts in our body as a powerful antioxidant which helps cells repair themselves. If you do not want to give it up, you must include it in your diet, even if you are on a diet, extra virgin olive oil, nuts and green leafy vegetables.

Calcium is well known for its work in the health of our bones and its presence in dairy products. But remember that the sardines in oil, sesame, almonds. broccoli and chickpeas They can help you ingest the proper daily dose of calcium.

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Without copper you cannot assimilate vitamin CNeither form red blood cells nor transport iron to cells. Legumes, fruits such as plum, whole grains, and nuts they are rich in copper.

Regarding the magnesium is a micronutrient that participates in more than 300 biochemical reactions of the organism. Strengthens the body's immune system and protects the heart. It is not in your best interest not to have enough magnesium in your body. Guarantee a good supply incorporating into your diet quinoa, banana, oatmeal, legumes, spinach and almonds.