When all the trendy diets you have tried so far fail you, it’s time to turn to a healthier options.
Many vitamins functions in their own unique way, targeting different organs and hormones to promote one’s health.
They strengthen bones, speeds up the healing processes, boosts immune system etc. Besides that, studies find that vitamins have proven to be increasingly beneficial for weight management and losing weight.
Their role in losing weight is significant enough to not notice or ignore.
So how do vitamins promote weight loss?
- Certain specific vitamins are essential to maintain a healthy weight as they have a direct impact on your metabolism, which plays a key role in weight loss.
- When on a diet your body is starved off many essential nutrients. Taking vitamin supplements helps your compensate for the vitamins needed for the proper functioning of body organs.
- Certain vitamins such as B12 acts as energy boosters. Their role is to convert the food you consume into energy, so that your cells can use it, keep you active and energetic.
- Certain vitamins are of great use to help metabolize fats, along with proteins and carbs. These fat-soluble vitamins assist in shedding off those extra few pounds you have put on.
- Having foods rich in vitamins, for example, fruits and green vegetables spare you from consuming a lot of junk food. Rich in vitamins foods tends to be low in fats and calories and high in fibre and nutrients, thus keeping you away from putting on unnecessary weight.
Importance of Vitamins for weight loss
It is to be kept in mind that consuming vitamins is not a magic pill that works instantly after consumption.
Although, some researchers have found that certain vitamins benefit to maintain a healthy weight. Many others do not show any significant impact on your weight, and there is not a lot of validity associated with specific vitamins claiming to be beneficial to lose weight.
However, the ones that have proven to help you lose weight effectively are given below:
Vitamin D is essential for healthy and stronger bones. They help your bones absorb calcium and therefore preventing you from developing skeletal or muscular pains.
Although there is little research backing up the claim for vitamin D contributing to weight loss, studies have found that people with more fat have lower vitamin D than the other way around. It is still unclear that if vitamin D deficiency leads to obesity or vice versa, but there is a likely chance that vitamin D deficiency’s leading cause is lack of activity and dietary related factors (1).
Vitamin D is known to help maintain blood sugar levels, reduce inflammation, and enhance insulin resistance. High blood sugar levels are linked to obesity, which can be controlled by consuming vitamin D (2)
Foods rich in vitamin D are:
- Fatty fish, for example, salmon tuna, mackerel, and sardines
- Cod liver oil
- Beef liver
- Fortified dairies, such as milk, certain cheeses and yoghurt
- Fortified plant-based milk
- Vitamin D fortified breakfast cereals
- Certain mushrooms
Vitamin B Complexes
B vitamins, or commonly known as vitamin B complexes include:
Studies have found that B vitamins, specifically B-12, plays an essential role in boosting metabolism. However, many take B-12 intending to enhance nerve and blood cell function (1.1).
But studies suggesting B-12 and other B complexes helping to lose weight take support for the following reasons:
- B-6, folate and B-12 work together to metabolize fats and proteins.
- Thiamine or B-1 also helps in the metabolism of proteins, fats as well as carbohydrates.
Vitamin B complexes Food Sources
B complexes are abundant in the following food source:
- Beans, lentils, cereal
- Dairy products
- Whole-grain foods such as barley and brown rice
- Leafy green vegetables and nuts
B-12 is found in dairy or meat-based products, such as:
- Fortified breakfast cereals
- Fortified milk
- Nutritional yeast and meat
Vitamin C has abundant health benefits and is often required to boost the immune system.
They are easily available and pose the least dangers when consumed in excess.
However, vitamin C deficiency can lead to a number of diseases, including scurvy, common cold, and iron deficiency, to name a few.
Certain fruits and vegetables are an excellent source of vitamin C and can be incorporated into the diet very easily.
Vitamin C is especially helpful as they contain anti-oxidant that aims to boost the person’s immunity and make the body powerful against the harmful substances.
They are an excellent energy source and mood lifter, thus perfect for early morning consumption or before a workout to enhance your performance.
Vitamin C Food Sources
Following foods are good sources of vitamin C:
- Citrus fruits
- Sweet potato
- Tomato juice
- Green and red pepper
- Cooked broccoli
Although calcium does not count as a vitamin, they are excellent for weight loss when combined with certain vitamins.
We all know that they play a vital role in making your bones stronger; besides, they are also renowned for controlling blood sugar levels and maintaining a healthy metabolism.
When combined with vitamin D, calcium performs the best in helping to lose weight.
Studies also suggest that people who consume calcium-rich dairy show a healthy reduction in their weight.
Calcium Food Sources
Foods rich in calcium include as follows:
- fortified cereals
- fortified orange juice
- dark green, leafy vegetables
For many people weight loss is not an easy task.
One must be extremely cautious of their food intake and eat healthily while staying active. Luckily, certain vitamins help with fluctuating energy levels and proper maintenance of metabolism.
Though not all vitamins aid in boosting metabolism and promote weight loss directly, some are significantly effective. Examples of a few of these vitamins are vitamin C, vitamin D, and vitamin B-12.
1.1 Institute of Medicine. Food and Nutrition Board. Dietary Reference Intakes: Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline. Washington, DC: National Academy Press, 1998.