The World Health Organization stipulates several dietary recommendations and in particular the required daily allowance for several foods including vitamins to ensure maximum health. Vitamins are powerhouses of nutrition, offering health benefits such as protecting your body from disease, building strong bones and teeth and regulating neurological action. All these are well-touted benefits of vitamins but did you know that vitamins can also help you burn fat and lose weight?
Vitamins have been shown to boost metabolism, and especially increases your resting metabolic rate (RMR) which helps your body to burn calories even when you are sleeping or resting. Below are five Vitamins that can help you burn fat, lose weight and enjoy numerous other benefits:
Vitamin D
Vitamin D is well known for its bone-building and immune-boosting properties. However, studies have shown that it can also help you lose weight by preventing the body from forming new fat cells. Besides, it also prevents fat storage and the accumulation of fat cells which may lead to weight gain.
Vitamin D increases serotonin and testosterone levels. Serotonin is a mood-regulating neurotransmitter that helps to control mood and reduce appetite. Low levels of testosterone have been shown to increase weight gain in men and subsequent Vitamin D supplementation helps to prevent this. Testosterone works by prompting muscle growth, reducing fatigue and resulting in faster fat burning after eating meals.
You can get Vitamin D from food sources such as beef liver, oily fish like salmon and tuna, cheese, eggs, and other animal products. Vitamin D is also available in supplement form and you will need to take at least 15 mg daily for optimal health.
B-Vitamins
B Vitamins collectively referred to as B complex are a group of essential vitamins that help the body build cell molecules and produce energy for various processes. There are 8 B vitamins in total and these include Thiamine, Riboflavin, Niacin, Pantothenic acid, and others. B Vitamins are found in leafy greens, organ meats, dairy products, salmon and legumes.
B Vitamins help the body break down food and release energy for the body to use in various processes. They set metabolic processes in motion and can cause your body to burn calories faster resulting in weight loss.
Two B Vitamins which are especially effective in aiding weight loss are B1 and B12. Thiamine or Vitamin B1 also plays a role in appetite control and this ultimately leads to weight loss. B12 or Cobalamin is necessary for preventing the conversion of the food you eat into adipose tissue. If you have a B12 deficiency, most of the food you eat will be converted into fat and this may wreak havoc on your weight loss efforts.
To ensure the success of B complex vitamins in weight loss, ensure that you consume them in sufficient quantities. You can do this by increasing your intake of foods rich in B Vitamins or looking for some quality supplements.
Vitamin A
Vitamin a is a fat-soluble micronutrient that performs several functions in your body. There are two types of Vitamin A i.e. preformed Vitamin A and carotenoids.
Preformed Vitamin A occurs mainly in animal products like fish, dairy and liver. Carotenoids are found in plant sources such as carrots, oranges, squash, and others. Both forms of Vitamin have several benefits including supporting your immune system, protecting your eyes from degenerative diseases and preventing certain cancers.
Vitamin A can also help you lose weight and it does so in the following ways;
- By suppressing gene mutations that lead to hypertension and making it easier to exercise and lose weight. While diet can help you lose weight, incorporating exercise can accelerate this process and ensure you start to see results as quickly as possible. However, for this to happen, your heart needs to be in tip-top condition so it can handle strenuous exercise and taking Vitamin A is one way to ensure this.
- Foods rich in Vitamin A are generally low in calories which means you can eat them comfortably without fear of weight gain.
- Vitamin A and others in the group contain antioxidants that combat the effects of free radicals in your body and ensure that it has a strong immune system. Getting enough vitamins means that you will feel healthy most of the time and can, therefore, handle strenuous exercise which ultimately helps you lose weight.
Vitamin C
Vitamin C is one of the more popular micronutrients thanks to its immune-boosting capabilities, ability to prevent diseases like scurvy, diabetes, glaucoma, and others and since it promotes general wellbeing.
Vitamin C is widely available and can be found in citrus fruits, chili and bell peppers, sweet potatoes, thyme, parsley, and other herbs as well as cruciferous vegetables such as broccoli and kale.
People with a slow metabolism can enjoy the fat-burning benefits of Vitamin C. This is because people who consume Vitamin C regularly oxidize 30% more fat than those who don’t and experience faster weight loss as a result.
Vitamin E
Vitamin E is a fat-soluble nutrient that is found mainly in eggs, meats, vegetable oils, poultry and in supplement form. It is mainly used to treat conditions like Alzheimer’s, hemoglobin, kidney disease, Huntington disease, and others.
People suffering from metabolic syndrome may benefit from Vitamin E supplementation. Metabolic syndrome refers to several conditions that increase your risk of heart disease, diabetes, and stroke. Symptoms of metabolic syndrome include abdominal fat and high cholesterol levels.
Vitamin E can help obese people and those with metabolic syndrome lose weight by reducing the symptoms of metabolic syndrome and oxidative stress, improving thyroid function and balancing hormones.
Conclusion
Vitamins are powerhouses of nutrition and they have many health benefits including; improved immunity, strong bones and teeth, improved vision and many others. Vitamins can also help with weight loss and they do this by; regulating thyroid function, helping you control your appetite, prompting faster fat burning and hormone regulation. The best way to get your vitamins is through a healthy diet but if you are unable to do this, a good supplementation plan will give you the weight loss benefits you are looking for.