- Influence of vitamins on weight
- List
- General recommendations
- Selection criteria
- Complexes overview
If a person has metabolic problems, they can start to gain extra weight. At the same time, there might be sports and diets but if the metabolism is impaired, they will not bring results. One of the factors that can cause such a situation is vitamin deficiency. Without the vitamins, anabolism (catabolism) and catabolism (synthesis) will promote deposition, not removal, of fat reserves. Therefore, you should pay more attention to their content in the body.
How do vitamins affect weight?
Vitamins are essential for metabolism and weight loss. Most of them are actively involved in metabolism. As soon as the body feels a lack of one (or several at once), the processes of cleavage and synthesis of organic compounds slow down. An instinctive self-preservation mechanism is triggered: if fewer nutrients begin to enter the body, it is necessary to start storing them. As a result, weight increases, complexes grow, and centimeters at the waist are added.
In such a situation, the majority make an unforgivable mistake — they start going on diets. And all of them are fraught with a limitation not only of calories, but also of vitamins entering the body. And instead of losing weight, the opposite process occurs — weight gain.
In addition to activating metabolism, they also contribute to weight loss in other areas.
- They are coenzymes
These are substances that regulate the normal functioning of digestion. If they are not enough, gastric enzymes begin to be produced in smaller quantities than necessary. The result is that food is poorly processed, is retained in the intestine, and ferments. And all this leads to the undesirable deposition of not only fats, but also toxins (which also contributes to weight gain).
- They eliminate the feeling of hunger
Vitamin deficiency awakens a strong appetite, which again is a protective reaction of the body. By forcing a person to eat more, it hopes to get what it lacks from food. And overeating and exceeding the daily norm of calories invariably leads to the deposition of fats.
- They affect the production of hormones
A common cause of excess weight is hormonal imbalance. And vitamins are often to blame for this. For example, tocopherol is essential for the production of sufficient estrogen, on which the menstrual cycle, body type, the presence of excess weight, and the thickness of the fat layer depend.
So the vitamins, being participants in such important processes as metabolism, digestion and hormone production, strongly affect the presence or absence of excess weight. And if other reasons have already been analyzed and there are no visible factors provoking weight gain, you should pay attention to them.
List
And now some very important information: not all vitamins are equally useful for weight loss. Some of them are indeed active participants in the hormonal, metabolic and digestive processes. Others perform completely different functions and do not affect these aspects. Therefore, we suggest that you carefully study the list, which includes only the most effective of them in terms of weight loss.
A
Chemical name: Retinol (axerol, antixerophthalmic vitamin).
Role in weight loss: it is a part of hormones, enzymes, helps the body absorb minerals: zinc (regulates the production of insulin, which reduces appetite), chromium (lowers the level of bad cholesterol in the blood), manganese (helps to remove toxins from the body).
Where it is contained: apricots, squash, carrots, sea-buckthorn, peaches, tomatoes, plums, persimmons.
Daily requirement: 900 mcg.
B2
Chemical name: Riboflavin.
Role in weight loss: regulates the normal functioning of the thyroid gland, which sets the optimal pace for metabolic processes.
Where it is contained: hard cheeses, milk, almonds, eggs, liver, kidneys, green vegetables and fruits.
Daily requirement: 1.8 mg.
B3, PP
Chemical name: Nicotinamide (nicotinic acid, niacinamide, anti-pellagra vitamin).
Role in weight loss: coordinates the production of hormones by the thyroid gland, controls the level of sugar in the blood, which helps to reduce appetite.
Where it is contained: fish (tuna, salmon, mackerel), chicken, turkey, liver, eggs, cottage cheese, brown rice, prunes, dried apricots, wheat bran, oatmeal.
Daily requirement: 20 mg.
B4
Chemical name: Choline.
Role in weight loss: regulates lipolysis, its presence in the body is proportional to the concentration of the hormone that is responsible for the breakdown of fats. Normalizes the liver, which is involved in the purification of the body.
Where it is contained: egg yolk, liver, peanuts, cucumbers, cauliflower, carrots, tomatoes, spinach, vegetable oil, yeast.
Daily requirement: 425-550 mg.
B5
Chemical name: Pantothenic acid (calcium pantothenate).
Role in weight loss: speeds up the mechanism of fat utilization, ensures full and uninterrupted interaction of fatty acids, controls the conversion of fats into energy.
Where it is contained: fish roe, peas, hazelnuts, buckwheat, oatmeal, chicken, heart, liver, kidneys, egg yolk, cauliflower, yeast.
Daily requirement: 5 mg.
B6
Chemical name: Pyridoxine (adermin).
Role in weight loss: used to treat eating disorders. Responsible for the balance of hormones synthesized by the thyroid gland. Controls the rate of metabolic processes.
Where it is contained: wheat groats, buckwheat, walnuts, avocado, oysters, liver, milk, egg yolk, corn, mustard, soy, wheat germ, potatoes, molasses.
Daily requirement: 2 mg.
B7, H
Chemical name: Biotin (antiseborrheic factor, factor W, skin factor, coenzyme R, factor X).
Role in weight loss: relieves depression, which is used in the treatment of compulsive overeating.
Where it is contained: beef, veal, milk, cheese, fish (herring, flounder, sardines), seafood, strawberries, sea-buckthorn, tomatoes, peanuts, carrots, mushrooms, onions, whole grain bread.
Daily requirement: 50 mcg.
B8
Chemical name: Inositol (inosite, meso-inositol).
Role in weight loss: promotes the burning of excess fat reserves that the body does not need.
Where it is contained: citrus fruits, nuts, sprouted wheat grains, whole grains, sesame seeds, legumes, melon, pork, fish roe (especially black), veal, liver.
Daily requirement: no data.
B9, Bс, M
Chemical name: Folic acid (folacin).
Role in weight loss: accelerates lipolysis, helps the liver to remove harmful substances from the body.
Where it is contained: lettuce, spinach, parsley, onions, corn, tomatoes, legumes, cabbage, nuts, liver, pumpkin seeds, asparagus, pears, apples, avocado, currants, apricots
