When a person decides to go on a diet, their usual diet is often significantly reduced. Because of this, the huge amount of nutrient compounds, valuable trace elements, and vitamins that must be supplied to the body with food is sharply reduced.
As a result, instead of a healthy and slender body, we get somatic disorders caused by vitamin deficiencies, poor health, deterioration in appearance, and impaired psycho-emotional balance. Besides, it must be borne in mind that many vitamins directly have a stimulating effect on the very process of weight loss.
Which Vitamins Are Essential During Weight Loss?
1- Vitamin B2
This substance is one of the most important water-soluble vitamins for humans. Vitamin B2 (riboflavin) has a significant biological function – its coenzymes are part of the overwhelming amount of redox enzymes.
A sufficient amount of this vitamin in the daily diet guarantees the normal course of metabolic processes. This is extremely important when losing weight. Vitamin B2 is present in dairy products, eggs, pork, lamb, liver, veal, mushrooms, buckwheat, fish, and yeast.
A large number of properties of vitamin B3 (niacin) valuable for the human body are explained by the presence of nitrogen in its molecule. This chemical element provides extraordinary mobility and the ability to penetrate a wide variety of body tissues, bypassing free radicals.
One of the important functions of niacin for people seeking to bring their weight back to normal is the regulation of energy metabolism. This mechanism is determined by the stabilization of blood glucose concentration. Besides, vitamin B3 is very important for the normal functioning of the cardiovascular system.
It takes care of increasing the content of “good” cholesterol. It not only reduces the concentration of “bad” cholesterol but also takes an active part in the synthesis of hemoglobin. This increases the lumen of blood vessels, which is the prevention of heart attacks.
3-Vitamin B9 (folic acid)
Folic acid improves the general condition of the nervous system. Due to which a person’s psycho-emotional background stabilizes and efficiency increases. This action is extremely important in the first weeks of the diet. As many people who lose weight during this period report a decrease in mood, depression, and loss of strength.
Moreover, those who excessively consume alcohol also lack Vitamin B9. Drowsiness, slurred speech, and confusion are signs of alcohol addiction. By including more folic acid in your diet, you can get rid of these symptoms. Vitamin B9 is present in large quantities in green onions, broccoli, walnuts, peanuts, tomatoes, citrus fruits, beets, beans, and buckwheat.
This vitamin has a pronounced anti-atherosclerotic (reduces the concentration of cholesterol in the blood), antidepressant, and sedative effect. It is very important for people who are losing weight and are under severe stress due to changes or decreases in their diet.
Also, vitamin B4 improves the metabolism of nerve cells. It prevents the formation of stones in the bile ducts and normalizes fat metabolism, which helps to reduce body weight.
Vitamin B5, or pantothenic acid, being a part of coenzyme A, has a great influence on the breakdown of fatty acids, sterols, and phospholipids. B5 also takes part in the metabolism of proteins, fats, and carbohydrates.
Since this vitamin is involved in many metabolic processes, it is extremely important for weight loss. B6 influences the course of lipid breakdown processes and promotes more successful absorption of beneficial fatty acids.
And all this, in turn, is extremely important for the prevention of obesity. Vitamin B6 is present in nuts, bananas, cereals, milk, cabbage, carrots, tomatoes, bell peppers, meat, strawberries, cherries, etc.
7- Vitamin В8
This vitamin improves the activity of brain cells, increases concentration, reduces brain fatigue, and has a positive effect on memory. It is also directly involved in fat and has a positive effect on the health of the liver, skin, and hair. Vitamin B8 is often included in cosmetic preparations to improve the condition of the skin and hair.
First of all, this vitamin improves the absorption of zinc, which, in turn, reduces the amount of insulin secreted by the cells of the pancreas. This dulls the appetite, which helps the person to reduce portions.
Vitamin E also affects the absorption of chromium, which reduces the concentration of “harmful” cholesterol in the blood. Also, valuable property of this substance for those who lose weight is its participation in the mechanism of assimilation of manganese. The function of which is to remove toxins from the body.
It’s no secret that vitamin D supplements can help those who are overweight and want to lose weight. The fact is that very often such people initially have a deficiency of this vitamin. There are not many foods that contain vitamin D, so the sun is still the main source of it.
10- Vitamin C
Vitamin C plays a huge role in the functioning of the immune system. It helps maintain healthy skin, flushes waste from the body, and fights stress.
Ascorbic acid is an irreplaceable substance for the physical and mental health of a person. Therefore, during the diet, it is extremely important that foods rich in this valuable substance remain in the diet. Or food supplements containing vitamin C should be taken throughout the course. The following foods are rich in ascorbic acid:
- Bell peppers
- Sea buckthorn
- Citrus fruits
We all are aware of the fact that our bodies require nutrients and vitamins to function properly. This need increases especially when we are trying to lose weight. Otherwise, we would fumble due to a lack of energy. These vitamins not only help to restore energy but also help in the process of losing weight. Therefore, include the foods in your diet that contain the above-mentioned vitamins.