Take vitamins to lose weight
and get healthy

Consume these micronutrients (including minerals) in small healthy amounts throughout your lifetime for your body to function more efficiently. Get these essential micronutrients on a daily basis from external sources like food and food supplements. You need them for various essential biochemical functions of your body like those related to hormones, immune system, cell metabolism, tissue growth, and enzyme production.

You benefit in terms of appetite, fat, sugar metabolism, and overall weight management (including weight loss). It is also good to buy food supplements. Just make sure they are easily absorbed by your body. Some poor-quality supplements may remain undigested in your intestines.

Know the healthy amount for each. The amount you need depends on your state of health, age, and daily activities. As you know, too much of anything is not good for you. However, the chances of consuming too much of any of these micronutrients from food are very small.

Nature provides you with plenty of these micronutrients. But you end up with much less because of aggressive agricultural practices, poor food selection, and fast-paced lifestyle. This is why millions of people rely on good quality food supplements.

Info bits: According to the American Medical Association, “Insufficient vitamin intake is apparently a cause of chronic diseases… Most people do not consume an optimal amount of all vitamins by diet alone. Pending strong evidence of effectiveness from randomized trials, it appears prudent for all adults to take vitamin supplements.”

Two types:

Fat-soluble

You can store these micronutrients in your body. Too much may cause overdose because your body stores them. For example, there are risks associated with overconsumption of Vitamin A like orange skin, blurred vision, nausea, liver problem, and osteoporosis.

Water-soluble

Fight against micronutrient deficiency and chronic diseases

Video length: 45:29 minutes

Here are the best ones for weight loss

B1 (Thiamine)

Sources: dried sunflower seeds, oats, barley, sesame seeds, pistachio nuts, raw peanuts, dried pecans, fish, lean meat, milk, and fortified breads and cereals,

Info bits: Drinking alcohol inhibits the absorption of B vitamins like B1 (Thiamine), B2 (Riboflavin), B3 (Niacin), B7 (Biotin), and B9 (folic acid).

B2 (Riboflavin)

Sources: Lean meat, milk, liver, kidney, almonds, hard cheese, eggs, wheat germ, green leafy vegetables, fish, legumes, whole grains, and yogurt.

B3 (Niacin)

Sources: Wheat bran, liver, tuna, turkey, chicken, meat, eggs, mackerel, salmon, rabbit, peanut yeast, asparagus, oats, barley, wheat flakes, cheese, green leafy vegetables, dried fruit, and brown rice.

B5 (Pantothenic Acid)

Sources: liver, kidney, meat, poultry, brewer’s yeast, torula yeast, nuts, wheat flakes, wheat bran, wheat germ, eggs, molasses, oats, barley, royal jelly, beans / legumes, wholegrain bread, green vegetables.

B6 (Pyridoxine)

Sources: brewer's yeast, wheat bran, wheat germ, oats, sardines, mackerel, poultry, beef, avocado, bananas, brown rice, cabbage, dried fruit, molasses, eggs, carrots, walnuts

B12 (Cobalamin)

Sources: calf's liver, snapper, sardines, salmon, yogurt

B12 is not available in vegetables.

Choline (part of B-complex)

Functions: efficient fat metabolism; cell membrane health; liver, gall bladder, and kidney health

Sources: lecithin, egg yolks, soy, wheat germ, cauliflower, wheat germ, cucumber, oats, peanuts, and cooked beef, chicken, veal, and turkey livers.

Inositol (part of B-complex)

Sources: lecithin, beef heart, beef liver, wheat germ, soy, eggs, citrus fruits, unrefined molasses, raisins, beans, whole grains, brown, rice, bananas, nuts.

B vitamins are found in whole, unprocessed foods. Generally, the good sources of Vitamin B vitamins are meat, turkey, potatoes, bananas, nutritional yeast, lentils, tempeh, chilli pepper, beans, and molasses.

Vitamin C

Sources: Kakadu plum, camu camu, rose hip, acerola, sea-buckthorn, red bell peppers, Indian gooseberry, blackcurrants, guava, parsley, broccoli, green peppers, kiwi fruits, Brussels sprouts, lemons, oranges, strawberries, cabbage

There are several other functions and sources of these micronutrients. Even though they help in losing weight, you still need to continue taking vitamin-rich food and supplements for a balanced healthy diet and overall health.

Return from Vitamins to Proper Nutrition.