5 Nutrition for the often forgotten diet & bull; hello healthy

There is nothing wrong with going on a diet to lose weight, especially for the sake of health. But unfortunately, many people actually apply diets to an extreme so that the body's nutritional needs are not fulfilled. Malnutrition even though you are dieting can be bad for health. Therefore, don't forget about some of the following nutrients when on a diet.

5 key nutrients for a successful, but often overlooked, diet

When your body is malnourished, your diet is likely to go to waste as your body's metabolism is forced to work harder to function normally. In the end, nutritional deficiencies during the diet can increase the risk of various diseases such as anemia, bone loss, and chronic heart disease.

Therefore, don't forget to get as much as possible of these five important nutrients even though you are focused on your diet.

1. Calcium

Calcium is very beneficial for healthy bones, heart and muscles. Its role as a nutrient for the diet helps you lose weight because it optimizes the work of cells in the body. That way, the body is able to absorb food and nutrients faster.

Calcium needs for each person are different, but the average adult needs 1000 to 1200 milligrams of nutrients for this diet per day.

If you do a diet while exercising, consuming foods with high calcium such as tofu and cheese can help increase muscle work so that you don't tire quickly when exercising.

2. Vitamins A, D, E, K

Vitamins A, D, E and K are fat-soluble vitamins, each of which has an equally important function in the body.

Vitamin A is not only essential for vision, it has a role in the immune and reproductive systems. The content of vitamin A can be found in vegetables and fruits in the form of pro vitamin A.

Vitamin D which can be obtained from exposure to sunlight is useful for helping the absorption of calcium which is useful for bone health, enhancing immunity, and smoothing impulses from the brain to the organs of the body.

3. Fatty acids

There are types of fatty acids that play an important role in maintaining a healthy body, but cannot be produced by the body directly. All of them are monounsaturated fatty acids.

These fatty acids include omega-3 fatty acids such as alpha-linolenic acid (ALA), docosahexaenoic acid (DHA), eicosapentaenoic acid (EPA) and omega-6 fatty acids such as linoleic acid.

DHA and EPA can be found in fish fat and fish oil. Omega 3 fats are useful for lowering blood pressure, relieving inflammation, and increasing levels of good cholesterol, namely HDL.

While linoleic acid can be found in vegetables and beans such as corn and soybeans. Nutrients for this diet are useful for lowering dangerous types of cholesterol, namely LDL and increasing triglyceride levels.

4. Zinc

In a study conducted by the American Journal of Clinical Nutrition, zinc or zinc is a nutrient for a diet that not only has high protein, but is also filling because it accelerates the energy-burning process.

Therefore, the role of this nutrient is very helpful in the weight loss process. Make sure you eat foods rich in zinc and protein from seafood and nuts.

5. Magnesium

Apart from zinc, magnesium is a type of mineral that is often overlooked in the diet for the diet.

As a dietary nutrient, magnesium can increase the work of muscles that are used intensely when exercising as well as burn fat when you are not exercising.

That's why the more you consume magnesium the better. You can also get other benefits such as boosting your immune system, keeping your heart rate stable, and balancing glucose levels.

Magnesium-rich foods are found in green vegetables, whole grains, nuts, seafood, tofu and yogurt.

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