4 Best Vitamins For You To Add With Your Diet Now To Help With Weight loss

There are 2 types of weight loss, intentional and unintentional. Unintentional weight loss happens due to diseases or some other means in which you have no intention to weight loss. Intentional weight loss is the loss of total body mass as a result of efforts to improve fitness and health or to change physical appearance. 

If You have removed excess fat from your body, you have significantly reduces the chances of being obese, overweight and to get various diseases like diabetes. 

Proper Wight control can help in osteoarthritis and reduces the pain in the knees of the individual who suffers. 

Weight loss and good diet helps to regulate blood pressure and reduce hypertension. 

For weight loss, you need to expend more energy in work or exercise and metabolism than it is absorbing from food or other nutrients. Then your body will use stored energy from fat or muscle which gradually leads to weight loss. 

Most of the people do weight loss to get desired physical appearance. Others e.g. athletes seeking to improve performance or to meet required weight classification for participation in a sport. They have to weight loss to get fit in the weight classification list.

Weight loss required a good diet which is full of nutrients. Vitamins, proteins and other minerals are very important to eat during your weight loss program. These minerals are available naturally and as a supplement. Individual can take these supplements with their diet and took the benefits.

• Vitamins and minerals are essential substances that our bodies need to develop and function normally. 
• There are 14 known vitamins, vitamins A, C, D, E, and K, choline, and the vitamins (thiamin, riboflavin, niacin, pantothenic acid, biotin, vitamin B6, vitamin B12, and folate/folic acid). 
• Fifteen minerals are essential for health which are calcium, phosphorus, potassium, sodium, chloride, magnesium, iron, zinc, iodine, chromium, copper, fluoride, molybdenum, manganese, and selenium.

Here Are The 4 Best Vitamins In Your Diet Which Helps with Weight Loss:-

Vitamin D

Vitamin D is responsible for increasing intestinal absorption of calcium, magnesium, and phosphate, and multiple other biological effects. When your body doesn't have enough Vitamin D, its levels of parathyroid (chemical produced by the body) (or PTH) increases, which can lead to your cells converting sugars into fat instead of energy.

People have lower levels of the circulating form of vitamin D, due to the chance of decreased bio-availability of vitamin D from food and sunlight due to the distribution in fat tissue. A population-based cohort study in Spain tested 1226 subjects to determine the connection between obesity and hypovitaminosis D, the study reported, "vitamin D deficiency is associated with an increase risk of developing obesity.

To get the daily recommended dose of Vitamin D, you must spend a few minutes outside in the sun or take a supplement.

Vitamin D also helps your body to absorb and use calcium, which has its own weight-loss benefits.

Vitamin B12

This supplement is also beneficial to provide support for weight loss. Vitamin B12 itself won’t cause your body to burn more fat or calories, but having more of it will help you to convert food into energy instead of fat.
Vitamin B12 is a nutrient that helps keep the body’s nerve and blood cells healthy and helps make DNA, the genetic material in all cells. Vitamin B12 also helps prevent a type of anemia called megaloblastic anemia that makes people tired and weak. It means that if you lack the energy to do even light exercise, B12 could help get you moving.

B12 is in many multi-vitamins, but can also be taken as a stand-alone supplement.


         Life Stage                  Recommended Amount
Birth to 6 months                         0.4 mcg
Infants 7–12 months                    0.5 mcg
Children 1–3 years                       0.9 mcg
Children 4–8 years                       1.2 mcg
Children 9–13 years                     1.8 mcg
Teens 14–18 years                       2.4 mcg 
Adults                                         2.4 mcg 
Pregnant teens and women           2.6 mcg
Breastfeeding teens and women    2.8 mcg

Vitamin B12 is found naturally in a wide variety of animal foods and is added to some fortified foods. Plant foods have no vitamin B12 unless they are fortified. 

You can get recommended amounts of vitamin B12 by eating a variety of foods including the following:

• Beef liver and clams, which are the best sources of vitamin B12.
• Fish, meat, poultry, eggs, milk, and other dairy products, which also contain vitamin B12.
• Some breakfast cereals, nutritional yeasts and other food products that are fortified with vitamin B12.

Fish Oil

• Fish Oil (also called omega 3) has gotten a lot of attention lately because of its many benefits. Studies suggests that omega 3 fish oil may contribute to healthy weight management, by helping to promote the metabolism of dietary fat and cholesterol. It also aiding the immune system and protecting nerve and brain cells from oxidative stress and damage. 
• Fish oil may also assist in joint mobility and flexibility, enhancing exercise performance, endurance and recovery, which may ultimately help us to reach our weight management goals.
• Fish oil is available as a supplement in the market.

Dietary Fiber

As the word shows it is not a vitamin but dietary fiber may benefit in your weight management goal. 

Dietary fibers can act by changing the nature of the contents of the gastrointestinal tract and by changing how other nutrients and chemicals are absorbed. It helps in digestion process.

Dietary fibers are found in fruits, vegetables and whole grains.

Dietary fiber has many functions in diet, one of which may be to aid in energy intake control and reduced risk for development of obesity.
Taking dietary fiber in your diet makes you feel that you are fill up and hence reduces your appetite which leads to fewer calories consumed. 

• A 2001 study performed at Tufts University found that by increasing fiber consumption by 14 grams per day, subjects consumed on average 10% fewer calories, and lost more than 4 pounds over a 4 month period – just by increasing their fiber intake. 
• Subjects who were classified as obese ate as much as 18% fewer calories, and lost nearly 5 1/2 pounds over the same period. The researchers ultimately concluded that subjects following high-fiber, low fat diet lost three times as much weight as subjects who consumed a low-fat diet only.

The above 4 vitamins and minerals may help you achieve your weight loss target. Taking these regularly can improve your health overall and avoid any diseases. These are the best vitamins for you to add in your diet and get the weight loss and fitness.

 

Resources:
NIH
Wikipedia