It’s frequently thought that since increased food intake increases weight gain, overweight people should be adequately nourished. However, the research indicates the contrary. Therefore, today we will explain the link between vitamin and mineral deficiency and weight gain.
Contents:
0:00 – Intro
01:10 – Vitamins and their functions
05:23 – Minerals and their functions
06:58 – Vitamin and mineral deficiency and weight gain
08:09 – Supplements
https://www.platoweightmanagement.com – Please contact us here for our evidence-based and results-backed personalized Plato Weight Management program
Subscribe to Plato Weight Management for more videos answering your frequently asked questions about weight management and health!
Instagram: plato_wm
Hey guys, welcome to our video “micronutrients.” If you are new to our channel, please make sure to subscribe for more exclusive weekly content! And as always, please take note of our disclaimer. To begin, what are the basic differences between Macronutrients and Micronutrients?
Well while macros equate to Protein, Carbohydrates, and Fat, micros equate to Vitamins, Minerals, and Phytonutrients. Now, regarding phytonutrients, phyto refers to the Greek word for plant, as phytonutrients are found in certain plants. Unlike vitamins and minerals, which are essential for life, phytonutrients aren’t, but they may help prevent disease and
Keep your body working properly. However, for the purpose of this lesson, we will be exploring strictly vitamins and minerals. So, marcos are measured in grams, while micros are measured in milligrams or micrograms. In addition, another difference is that Macros
Provide energy whereas micros do not, as micros have no calories when isolated from food but, as mentioned, are essential for life. Guys, if macronutrients correspond to how you look on the outside, then micronutrients correspond to how you look on the inside!
Moving forward, let’s take a look at vitamins. Vitamins are vital chemical compounds that we either do not make enough of in our bodies or not at all. Therefore, we need to get them from our diets. Now, there are 13 different vitamins. Some
Of these dissolve in fat ( such as vitamins A,D,E, and K), and some dissolve in water (such as Complex B vitamins and vitamin C). We are less likely to become deficient in the vitamins that dissolve in fat simply because we can store them, whereas we excrete the vitamins
That dissolve in water in our urine on a daily basis, so we need to replenish them more often. So, what are some of the functions of fat-soluble vitamins? Well, Vitamin A can help with vision and gene regulation, and can be found in sweet potato,
Carrots, sweet peppers, and apricots. Vitamin D can improve calcium absorption, and can be found in tuna, salmon, sardines, and mackerel. Vitamin E can help with antioxidants and can be found in avocado, spinach, and butternut squash while vitamin K can help with blood clotting and can be found in parsley,
Grapes, and hard-boiled eggs In comparison, what are some of the functions of water-soluble vitamins? Well, the B complex vitamins include B1, B2, B3, B5, B6, B7, B9, and B12 and affect a wide range of processes impacting mood, immunity, and
The gut microbiome. For active individuals, it is essential to note B vitamins’ role in energy. Now you may think, hey, didn’t you say at the beginning of the lesson that micronutrients (such as vitamins and minerals) do not provide energy as they have no calories?
Well, due to supplement manufacturers promoting B-complex supplements as high energy in order to increase sales, this is actually often misleading. It is true that B vitamins are involved in energy production, but the vitamins are not the source of energy!
Only food provides energy in the form of calories from protein, fat, and carbs. Rather, B-complex vitamins help convert this dietary energy into ATP, the form of energy that your body uses. So guys, again, b vitamins are not a source of energy but help the metabolism of
Food into ready-state energy. In addition, B vitamins are also not stimulants like caffeine. Your body needs only a certain amount of B vitamins, and if you re getting adequate amounts in your diet (as most people do), additional
B vitamins won t provide a surge in energy. Taking B vitamins benefits only people who are deficient in them. The vitamins are water soluble, and any extra you consume simply passes through the body and gets eliminated in your urine. Now, examples of foods containing b vitamins are
Whole grains, meat, eggs and dairy products, seeds and nuts, dark, leafy vegetables and fruits. So why might you feel a kick of energy after having an energy drink containing B vitamins? Well, it s not from the B vitamins but from the sugar, caffeine, or herbal stimulants
That these products often contain, which is very possibly a placebo effect. Other functions outside of metabolism, for which B vitamins are necessary, include producing and metabolizing red blood cells alongside breaking down glycogen and protein formation. Another vitamin that is water soluble is vitamin C
Vitamin C helps to: -make skin, tendons, ligaments, and blood vessels -Heal wounds and form scar tissue -Repair and maintain cartilage, bones, and teeth -along with aiding in the absorption of iron and these vitamins can be found in foods such as oranges, kiwis,
Apples, and tomatoes, among many others. On a side note, guys, if you are interested in undertaking our evidence-based and results-backed personalized Plato Weight Management program, please click the link in the top right-hand corner of the video or follow the link in the description! So, next, let’s talk about minerals.
Now, in contrast to vitamins which are organic and can be broken down by heat, air or acid, minerals on the other hand are inorganic and hold on to their chemical structure. Based on the amount of minerals that the body requires, we divide minerals into either Major
Minerals (which are minerals present in the body greater than 5 grams) such as calcium, phosphorus, magnesium, potassium and sodium, or trace minerals (which are present in the body in amounts less than 5 grams) such as Iron, Chromium, Zinc, Iodine and Copper.
So, what are some of the functions of these minerals in our bodies? Well, calcium, phosphorus, and magnesium can help with the building and renewal of the skeleton and teeth; potassium and sodium can help with pH and water-electrolyte balance; Iron can help with the
Formation of hemoglobin via a transportation of oxygen to cells for energy production; Chromium can play a role in the metabolism of nutrients such as protein, carbs, and fat through it’s impact on the hormone insulinZinc contributes to immunity, cell growth, division,
Wound healing, and the metabolism of nutrients; Iodine enhances metabolic rate and physical and mental development alongside copper, which is important for infant growth, brain development, the immune system, and strong bones. And sources where these minerals may be found can be seen here Furthermore, let’s explore micronutrient
Deficiencies associated with weight gain. Now, weight gain is often seen as a result of eating too many calorically dense foods. However, this doesn t mean that someone who weighs more or eats a lot is properly nourished. In fact, data suggests that micronutrient deficiency
May actually be more common in overweight and obese individuals due to poorer food choices. It is important to note, however, that while there is a connection between micronutrient deficiency and higher body weight, it seems unlikely that a deficiency would be the sole cause of weight
Gain. As you may already know, your body weight and metabolism are influenced by many factors, including genetics, hormones, age, and activity level. That being said, let’s take a look at the most common micronutrients that may be reduced due to excess fat:
So we have vitamin A, vitamin C, vitamin D, vitamin E, B-complex vitamins, chromium, calcium, iron zinc and magnesium. This, of course, leads us to our next topic of interest: supplements. Now, guys, I recommend being supplement-weary. Only supplement if you discuss it with your
Doctor first to determine the right intake amounts. Also, minerals, in particular, work in antagonistic pairs, meaning you could supplement one that may be counterproductive to another. For instance, calcium supplementation can reduce your magnesium, or zinc supplementation may decrease your amount of copper. Furthermore, be aware that if supplements
Are taken excessively, it could potentially result in toxicity. However, that is very unlikely to happen from a well-balanced diet. Additionally, if you are otherwise healthy, you will be very unlikely to have a vitamin or mineral deficiency if you
Vary your diet using the earlier suggested foods that nature has presented to us. Ultimately, getting a variety of micronutrients through a balanced diet is more important than focusing on supplements guys. Although, in specific circumstances, these may indeed be required. But again, that is up to your doctor to determine.
Have you anything to add about vitamins and minerals while dieting? We’d love to hear from you in the comments section down below! Additionally, if you’re new here, make sure to like and subscribe to our channel! So that has been our video “micronutrients”, thanks for listening and see you in the next lesson.
