Vital for preserving muscle mass and promoting satiety, helping you feel full for longer periods. Good sources include lean meats, poultry, fish, eggs, dairy products, legumes, and tofu.
Helps regulate digestion, control hunger, and stabilize blood sugar levels. It's found in fruits, vegetables, whole grains, nuts, seeds, and legumes.
Essential for hormone production, nutrient absorption, and overall health. Focus on sources like avocados, nuts, seeds, olive oil, and fatty fish such as salmon and mackerel.
Important for bone health and muscle function. Incorporate dairy products, fortified plant-based milks, leafy greens, and fortified foods into your diet.
Works with calcium to support bone health and may also play a role in weight regulation. Get it from sunlight exposure, fatty fish, fortified dairy or plant-based milk, and supplements if necessary.
Essential for transporting oxygen throughout the body, supporting metabolism, and preventing fatigue. Include iron-rich foods such as lean meats, poultry, fish, fortified cereals, legumes, and dark leafy greens.
Helps regulate blood sugar levels, blood pressure, and muscle function. Good sources include nuts, seeds, whole grains, leafy greens, and legumes.
Often overlooked but crucial for overall health and weight loss. Staying hydrated supports metabolism, helps control hunger, and ensures proper bodily functions. Aim for at least 8 glasses of water per day.