Good nutrition is a vital part of leading a healthy lifestyle because they are a great source of energy, essential for maintaining body structures and helpful to regulate many functions of the body.
Foods that we consume each day affect our health in day-to-day life. With physical activity, your diet full of proper nutrition can help you to reach and maintain a healthy weight, reduce your risk of chronic diseases (like heart disease and cancer), and promote your overall health. On the other side, poor diet is associated with major health risks, including heart disease, hypertension (high blood pressure), type 2 diabetes, osteoporosis, and certain types of cancer. By making smart food choices & a healthy lifestyle, you can help protect yourself from these serious health issues.
Unhealthy eating habits and a poor diet that lacks essential nutrients have contributed to the obesity epidemic in the United States: Based on sources – About one-third of U.S. adults (33.8%) are suffering from obesity and approximately 17% (or 12.5 million) of children and adolescents aged 2—19 years are obese.
Many nutrients help to reduce fat around your stomach and help you to maintain a good body structure with a healthy weight. Limiting the fat that you eat can help you lose weight by reducing your total calorie intake, and reducing your intake of saturated fats can help to reduce your risk of heart disease. Ideally, less than 30% of your daily calories should come from fat – though you can’t, and shouldn’t, avoid fat completely. Choosing healthy fats over unhealthy fats, cooking low-fat meals, and opting for fat-free snacks can significantly decrease how much fat you eat daily.
Here is the list of some essential nutrients which will help to reduce belly fat.
The body needs calcium every day, and if you are not providing it through your diet, your body will use calcium stored in your bones. Calcium plays a key role in body weight regulation and especially on fat metabolism. Calcium is a key element for maintaining bone density and strength; it also has other health benefits including reducing blood pressure and, more importantly, for both men and women losing weight. Calcium seems to bind more fatty acids in the intestine, thereby inhibiting the absorption of some fats.
Best food sources of calcium: Spinach, Kale, Okra, Collards, Soybeans, White beans, fish like sardines, salmon, perch, and rainbow trout are a good source of calcium. Foods are calcium-fortified, such as orange juice, oatmeal, and breakfast cereal are rich in calcium.
2. Vitamin D:
Vitamins, D can be manufactured by our body, provided you’re exposed to sunlight. But sunscreen—a must for preventing wrinkles and, of course, cancer—reduces your skin’s ability to make D by 90 to 99 percent, depending on the level of SPF thoroughness of application. The sunlight you’re most likely to get daily—in the early morning and late afternoon—is too weak to generate enough D. Not to mention that air pollution can filter out some of the UVB rays, so less of them can reach your skin at any time of day.
Vitamin D can help you lose belly fat. Studies at the University of Minnesota and Laval University found that Vitamin D triggers weight loss primarily in the belly. The nutrient may work with calcium to reduce the production of cortisol, a stress hormone that causes you to store belly fat.
Best Sources of Vitamin D: Fatty fish, like tuna, mackerel, and salmon, are rich food sources of Vitamin D. Foods fortified with vitamin D, like some dairy products, orange juice, soy milk, cereals, beef liver, cheese, egg yolks.
3. L-arginine (An Essential Amino Acid):
It acts as a building block of proteins. Arginine is described as a conditionally essential amino acid, meaning that the human body produces it but sometimes needs to be supplemented to support good health.
L-Arginine has been observed to increase human growth hormone (HGH) levels, but only at very high dosages. The Arginine also provides the raw materials for your body to create Nitric Oxide (NO), which increases oxygen transport & blood flow for better performance when you are active or recovering. Taking Arginine and Ornithine, induces fat burning, anti-aging, and muscle building.
Best Sources of L-arginine: Some of the best choices are soybeans, pumpkin seeds, sesame seeds, peanuts, and walnuts. You’ll also get it from sweet green peppers and the seaweed spirulina. Grains such as quinoa, oats, and wheat germ deliver arginine, as do a variety of ready-to-eat cereals made from oats, rice, and wheat.
If you’re overweight or obese and are seeking weight loss, boosting your dietary zinc intake may improve your chance for weight-loss success. Zinc is an essential mineral necessary for proper immune function, protein building, wound healing, and maintaining a proper sense of taste and smell.
Abundant in a variety of foods, zinc is present in meat, seafood, dark-meat poultry, dairy foods, legumes, nuts, and zinc-fortified breakfast cereals. Boosting dietary zinc may benefit overweight and obese individuals.
Best Food Sources of Zinc: Foods high in zinc include oysters, beef, lamb, toasted wheat germ, spinach, pumpkin seeds, squash seeds, nuts, dark chocolate, pork, chicken, beans, and mushrooms. The current daily value (DV) for Zinc is 15mg.
Some dietary supplements contain choline, an essential nutrient that your body produces naturally, which is vital for brain and nerve function, cell function, and metabolic processes of the liver. In addition to being readily available in food sources such as peanut butter and egg yolks, choline is an ingredient in weight loss supplements; its lipotropic properties prevent fat deposition in the liver.
Eating foods rich in choline, such as beef and chicken liver, soybeans, milk, and peanuts, can help you reach your daily intake of the vital nutrient.
Best Sources of Choline: Eggs, liver, and peanuts, are especially rich in choline. Major contributors to choline in the American diet are meat, poultry, fish, dairy foods, pasta, rice, and egg-based dishes. Spinach, beets, wheat, and shellfish are also good sources of the choline metabolite, betaine.
Your entire body needs magnesium, from your teeth and bones to your heart and kidneys. Magnesium helps your body produce energy, activates enzymes, and helps maintain levels of other essential nutrients, such as zinc, vitamin D, and potassium, throughout your body.
Magnesium is available in many foods, particularly green vegetables. As the National Institutes of Health explains, chlorophyll, which gives green vegetables their color, contains magnesium, spinach, and soybeans that are high in magnesium.
Best Food Sources of Magnesium: Additionally, nuts, cashews, almonds, walnuts, oatmeal, potatoes, beans, halibut, and lentils are rich in magnesium. Baked potatoes are also a good source of magnesium, but you need to eat them with the skin on.
It can improve blood pressure, fatigue, stress, and headaches, and glucose transfer which affects weight. It helps to maintain proper electrolyte balance in body cells, is essential for proper muscle function, and is instrumental in conducting nerve impulses.
Potassium is a major electrolyte present in every single cell of our body that should tell you how significant this mineral is to us. Maintaining fluid balance, blood pressure, nerve function, brain function, and muscle control are just some of the ways potassium is useful to us.
A lack of potassium can make our body hold onto water, resulting in weight gain, swelling or other medical conditions. Potassium keeps our electrolyte levels balanced, which is crucial to maintain a healthy level of water and to ensure that it gets distributed throughout our tissues evenly. Along with that, it aids kidneys in flushing out toxins, which also includes excess salt and water. Nature has provided us with many foods highly infused with this potent mineral.
Best Food Sources of Potassium: Some of this includes sweet potatoes, tomato sauce, beet greens, beans, clams, prunes, carrot juice, molasses, halibut, tuna, cod, rainbow trout, and of course the most well-known potassium source of them bananas.