Vitamins for weight loss, minerals, and nutrients not only improve health but can also help more effectively control body weight and related functions such as appetite, hunger, metabolism, fat, and sugar metabolism, calorie burning. All vitamins for weight loss play a role in supporting health and reducing weight, so adding them to your diet can help you lose weight faster and more effectively.
Vitamins for weight loss and their sources
If you have to choose one group of vitamins for weight loss, B vitamins are the best choice. These vitamins help the normal functioning of the thyroid gland and regulate metabolism, affect the appetite and regulation of blood sugar, and also increase energy at the cellular level.
Vitamin B2 (riboflavin) is necessary for normal functioning of the thyroid gland and metabolism. Good sources of vitamin B2 among foods are liver and kidneys, eggs, almonds, milk, hard cheese, green leafy vegetables.
Vitamin B3 (niacin) is necessary for the production of thyroid hormones, and also helps regulate blood sugar levels. Good sources of vitamin B3 include turkey, chicken, salmon, tuna, mackerel, wheat bran and flakes, barley, cheese, brown rice, eggs, liver, meat, oats, dried fruits.
Vitamin B5 (pantothenic acid) is part of the process of fat utilization in the body and plays a vital role in releasing energy from fats, carbohydrates, and proteins. Sources of vitamin B5 are liver and kidneys, meat, poultry, sea fish, nuts, legumes, wheat germ, wheat flakes and bran, eggs, whole-grain bread and green vegetables.
Vitamin B6 (pyridoxine) regulates the production of thyroid hormones and ensures the smooth functioning of the metabolism. A diet rich in vitamin B6 stimulates fat loss and helps lose weight. Vitamin B6 is found in wheat germs, whole wheat, oats, walnuts, hazelnuts, peanuts, poultry meat, beef, fish, eggs, avocado, bananas, cabbage, potatoes, brown rice.
Vitamin B12 (cyanocobalamin) absorbs certain fats and carbohydrates. It also helps the body to convert food into energy efficiency and enhances the body’s ability to maintain active activity for a long time. Vitamin B12 is found only in products of animal origin – meat, liver, fish, shellfish, eggs, dairy products.
Choline and inositol are usually referred to as group B vitamins and are called vitamin B4 and B8, respectively. Choline is required to provide an active fat metabolism. The lack of choline in the body leads to the accumulation of fat in the liver. Sources of choline are lecithin, beef liver, and heart, egg yolk, wheat germ, cauliflower, cucumber, and peanuts.
While B group vitamins may be the most significant for weight loss, other vitamins should be included in your diet to provide full weight loss opportunities.
Vitamin C provides some health benefits, including helping the right conversion of glucose into energy, which supports the body to burn fat effectively. Also, vitamin C lowers cholesterol in the blood. This vitamin is found in black currant, lemons, oranges, kiwi, red and green pepper, strawberries, cabbage (broccoli, Brussels, white-head).
Chromium is associated with the strengthening of muscle mass, is involved in the metabolism of fats, proteins, and carbohydrates and reduces the level of cholesterol in the blood. It also helps insulin in regulating blood sugar levels.
Chromium is found in brewer’s yeast, salmon, capelin, mackerel, liver, beetroot, spinach, sesame seeds, broccoli, potatoes, legumes, pearl barley, corn, cheese, mushrooms.
Zinc in combination with vitamins A and E helps to control appetite and produces thyroid hormones. Zinc is used by vitamin B6 to produce enzymes used for digestion food. Zinc is found in oysters, pumpkin and sunflower seeds, whole grains, liver, beef, sardines, tuna, poultry meat, nuts, oats, peas, beans, lentils, eggs.
Calcium not only prevents the accumulation of fat in the body but also helps to get rid of already accumulated fat. Therefore, the inclusion in your diet of calcium-rich foods, such as low-fat dairy products, dark green leafy vegetables, canned fish, nuts, will help you lose weight.
Vitamin D is a fat-soluble vitamin that helps the body absorb calcium. Also, vitamin D is responsible for producing the hormone leptin, which is responsible for feeling saturated. Sources of vitamin D are sunlight and foods such as fish oil, sardines, salmon, tuna, mackerel, cheese, butter.