Our body needs 13 important vitamins that can be found obviously in whole foods. According to 2005 Dietary Guidelines for Americans, nutrient requirements should meet mainly from your daily food consumption. Foods offer a wide range of vitamins and other composites that can affect positively on your health. Though dietary supplements are recommended sometimes, they cannot substitute a healthy diet. You can boost your metabolism and lose weight by increasing the intake of foods that are rich in vitamins.
Vitamin B is most commonly related with weight loss. The Vitamin B family contains 8 vitamins: thiamin (B1), riboflavin (B2), niacin, pyridoxine (B6), folic acid, cobalamine (B12), biotin and pantothenic acid. These vitamins are important in generating fresh blood cells in the body, increasing the energy intensity and controlling metabolism. These vitamins are very essential in our metabolism, and thus a lot of weight loss centers recommend their clients to take B12 shots to help their weight loss program. B vitamins, when taken together, work best, hence try to consume them together. Foods rich in B vitamins include fish, meat, leafy vegetables, legumes, dairy products, fortified grains and dairy products.
Vitamin C functions well in the company of vitamin E in the anti-oxidation procedure, and it helps you in preventing harmful oxidation from cells. C vitamin is also important for the assimilation of other essential vitamins as well as minerals like iron, calcium and folacin. Vitamin c is related with healthy hormones, blood vessels, collagen, teeth and bones. It is also essential for building strong immune system. This is important in weight loss process. This vitamin does not store in the body, hence it is important to take it daily by eating foods like citrus fruits, red and gren peppers, tomatoes, green vegetables and broccoli.
High levels of vitamin D have been proven to be essential for weight loss. Shalmar Sibley, researcher from University of Minnesota, found that people with high vitamin D levels have greater chances of losing weight successfully. Sibley says that their results does not say that everybody should take additional vitamin D for weight loss, but in fact if someone does not have has adequate vitamin D levels, then regular intake of vitamin D in normal levels may, in fact, aid in her or his weight loss progress.
Vitamin D also aids in absorbing calcium, and is very essential in preventing osteoporosis and helps in enhancing bone density. It can be provided well from direct sunlight, 10-20 minutes for 3 times a week. This vitamin can be obtained also through foods like catfish, salmon, tuna and herring, and is also available in fortified milk and fish liver oils.
This vitamin is a great antioxidant and helps in our metabolism. It also boosts our immune system; also, it has been related with protecting us against heart diseases and cancer. Vitamin E also helps in promoting healthy skin. It enhances elasticity of our skin which is good while losing inches. Vitamin E is found mostly in unsaturated fats, such as seeds, avocados, nuts, vegetable oils, leafy and green vegetables, whole grains and wheat germ oil.