9 Minerals That Help Your Weight LossMinerals Weight Loss

Getting the right nutrients is important when you’re a diet, because you simply won’t lose weight if you’re depriving your body of important vitamins and minerals. Taking dietary supplements might be necessary for a big deficiency, but sometimes all you need to do is adjust your diet a bit.

Discover the best minerals for weight loss, and find out what foods you’ll find them in or how many supplements to take without risking any unwanted side effects that can also mess with your weight loss plan.

1. Calcium

One of the best minerals for weight loss, calcium is key to more than just bone strength. Along with vitamin D is also plays a part in protecting against breast cancer. The adequate intake of calcium for women under 50 is 1,000 mg/day, slightly higher for 51 years and up. The tolerable upper intake levels are 2,500 mg/day for adults, and supplements should be taken with food. Good sources of dietary calcium include dairy, fortified cereals, soy products and leafy greens.

2. Zinc

While the recommended dietary allowance of zinc doesn’t go higher than 13mg/day for breastfeeding women, the tolerable upper intake level is around 40mg. However, you shouldn’t take more than 15mg/day without consulting a doctor first, since you might also need to take copper along with zinc. You’ll find zinc in red meat and poultry, whole grains, beans and nuts.