Try These 4 Vitamins and Minerals to Weight Gain Naturally!
For some people, just increasing the portion of food is not enough to gain weight. They also need the intake of vitamins and minerals to increase body weight to form energy, build body tissues, and maintain a stable weight.
What are some examples of these vitamins and minerals? Can you get it from your daily diet or just from weight gain supplements?
Vitamins and Minerals to Weight Gain for Adults
There are vitamins and minerals to weight gain for adults, but vitamins and minerals basically do not cause weight gain directly. Both of these micronutrients work by increasing the body's metabolic rate.
Metabolism is the process the body uses to break down nutrients into energy. The food you eat and the vitamins and minerals in it play a role in making your metabolism more effective.
When the metabolism is running effectively, the body also burns the right amount of calories. So, you will not run out of calories too quickly, weight is not easy to lose.
Here are various vitamins and minerals to weight gain naturally, that you can consume.
1. Vitamin B complex
The first recommended vitamin and mineral to weight gain is the vitamin B complex.
B complex vitamins have many roles in energy metabolism in the body.
Each type of B vitamin also has its own function, such as converting fat and carbohydrates into energy or breaking down protein into amino acids.
A deficiency in one of the B complex vitamins can affect the function of the other B vitamins. Vitamin B12 functions to convert protein and fat into energy, but it needs vitamins B6 and B9 to work properly.
As a weight gain vitamin, the vitamin B complex maintains the balance of fat, protein, and carbohydrate metabolism.
So, the body is able to convert these nutrients into energy and not just store them as fat.
Foods that are a source of vitamin B complex include:
- grains such as rice and wheat,
- milk and its products,
- mutton or beef,
- green leafy vegetables,
- nuts, as well
- fruits such as bananas, grapes, and watermelon.
2. Vitamin D
As a vitamin to weight gain naturally, vitamin D is essential. According to a study in the journal Annals of Agricultural and Environmental Medicine, vitamin D deficiency is thought to play a role in obesity. The reason is, that people who have more fat tend to be deficient in vitamin D.
Researchers are not entirely sure of the relationship between vitamin D and obesity, but what is clear is that vitamin D has an important role as a weight gainer.
In addition to supporting the formation of energy, other studies have also shown that vitamin D helps control sugar and reduce insulin resistance.
Therefore, vitamin D is not only important for healthy people but also for people with diabetes.
The main source of vitamin D is sunlight, but you can also get it from:
- high-fat fish such as salmon and mackerel,
- fish oil,
- beef liver,
- egg yolks, as well
- milk, dairy products, and cereals fortified with vitamin D.
The next included in vitamin and minerals to weight gain naturally is iron. Not only vitamins, but you also need weight gain minerals. One example is iron which plays a role in energy metabolism, growth, and body development.
The main function of iron is to bind oxygen in red blood cells. If you are deficient in iron, your red blood cells can't deliver enough oxygen to your muscle tissue and the rest of your body.
Muscles that are deprived of oxygen are unable to burn fat into energy effectively. Plus, low iron levels also interfere with the smooth metabolic processes in the body.
So, in addition to supplementing your vitamin needs, you also need to meet this weight gain by mineral intake from:
- Red meat,
- dried fruit,
- chicken liver, dan
- foods fortified with iron.
Last but not least that included in vitamins and minerals to weight gain naturally is magnesium.
Magnesium is an important mineral that helps the function of more than 300 kinds of enzymes in the body. These enzymes have a variety of functions, from controlling blood sugar to helping the body make protein.
Without adequate intake of magnesium, chemical reactions that produce energy in the body cannot occur. In addition, the process of forming proteins and body tissues can also be disrupted by it.
In fact, magnesium may be able to help the function of other weight-gain vitamins. You can get this mineral intake by consuming:
- green leafy vegetables such as spinach and katuk,
- wheat flour, as well
- fortified cereals with magnesium.
That’s information about vitamins and minerals to weight gain naturally. For some people, gaining weight is not easy. They even need to take the extra step by taking vitamins, minerals, or other weight gainers.
The vitamins and minerals you consume do not directly increase weight. Even so, the intake of both is important to help the formation of energy from protein, fat, and carbohydrates.