When a person decides to go on a diet, his usual diet is often subjected to a significant reduction. Because of this, a huge amount of nutrients, valuable trace elements and vitamins that must be ingested with food is sharply reduced.
As a result, instead of a healthy and slender body, we get a “bouquet” of somatic disorders caused by a deficiency of vitamins, poor health, poor appearance and a disturbance in psycho-emotional balance.
In order to avoid such a development of events, it is necessary to stabilize the situation by taking vitamin-mineral complexes or not to exclude from your diet some foods that contain substances necessary for the full functioning of the body.
In addition, you need to keep in mind that many vitamins directly have a stimulating effect on the process of weight loss.
10. B2
This substance is one of the most important water-soluble vitamins for humans. Vitamin B2 (riboflavin) has a significant biological function - its coenzymes are part of the overwhelming amount of redox enzymes.
A sufficient amount of this vitamin in the daily diet guarantees the normal course of metabolic processes, which is extremely important when losing weight.
Riboflavin is found in dairy products, eggs, pork, lamb, liver, veal, mushrooms, buckwheat, fish, and yeast.
9. B3
A large number of vitamin B3 (niacin) properties valuable to the human body are explained by the presence of nitrogen in its molecule. This chemical element provides extraordinary mobility and the ability to penetrate into various tissues of the body, bypassing free radicals.
One of the important functions of niacin for people seeking to bring their weight back to normal is the regulation of energy metabolism. This mechanism is determined by the stabilization of the concentration of glucose in the blood.
In addition, vitamin B3 is very important for the normal functioning of the cardiovascular system - taking care of increasing the content of the so-called “good” cholesterol, it not only reduces the concentration of “bad”, but also takes an active part in the synthesis of hemoglobin, increases the vascular lumen, which is prevention of heart attacks.
8. B4
This vitamin has a pronounced anti-atherosclerotic (reduces the concentration of cholesterol in the blood), nootropic, antidepressant and sedative effect, which is very important for losing weight people who are experiencing severe stress due to a change or decrease in diet.
Vitamin B4 also improves metabolism in nerve cells, prevents the formation of stones in the bile ducts and normalizes fat metabolism, which helps to reduce body weight.
7. B5
Vitamin B5, or pantothenic acid, which is part of coenzyme A, has a great effect on the breakdown of fatty acids, sterols and phospholipids. B5 also takes part in the metabolism of proteins, fats and carbohydrates.
6. B6
Since this vitamin is involved in many metabolic processes, it is extremely important for weight loss. B6 affects the course of lipid splitting processes, favors a more successful absorption of beneficial fatty acids, and all this, in turn, is extremely important for the prevention of obesity.
Vitamin B6 is found in nuts, bananas, cereals, milk, cabbage, carrots, tomatoes, bell peppers, meat, strawberries, cherries, etc.
5. B8
This vitamin improves the activity of brain cells, increases concentration, reduces brain fatigue, and has a positive effect on memory.
It also takes a direct part in fatty and has a positive effect on the health of the liver, skin and hair. Vitamin B8 is often included in cosmetics to improve skin and hair.
4. B9 (folic acid)
Folic acid improves the general condition of the nervous system, due to which the person stabilizes the psychoemotional background and increases working capacity. This action is extremely important in the first weeks of the diet, as many losing weight during this period note a decrease in mood, depression and loss of strength.
Vitamin B9 is found in large quantities in green onions, broccoli, walnuts, peanuts, tomatoes, citrus fruits, beets, beans, buckwheat.
3. E
First of all, this vitamin improves the absorption of zinc, which, in turn, reduces the amount of insulin secreted by the cells of the pancreas. Thanks to this, the appetite is dulled, which helps a person reduce portions.
Vitamin E also affects the absorption of chromium, which reduces the concentration of “bad” cholesterol in the blood. In addition, a valuable property of this substance for losing weight is its participation in the mechanism of assimilation of manganese, the function of which is to remove toxins from the body.
2. D
It’s no secret that vitamin D supplementation helps people who are overweight to lose weight. The thing is that very often in such people, a deficiency of this vitamin is initially recorded.
There are not many foods containing vitamin D, so the sun, as before, is its main source.
1. C
Vitamin C plays a huge role in the functioning of the immune system. It helps to maintain healthy skin, remove waste products from the body and fights stress.
Ascorbic acid is an absolutely indispensable substance for the physical and mental health of a person. Therefore, during the diet it is extremely important that foods rich in this valuable substance remain in the diet, or you should take nutritional supplements containing vitamin C. throughout the course.
The following foods are rich in ascorbic acid: bell pepper, rosehip, sea buckthorn, paprika, black currant, blackberry, strawberry, citrus, white cabbage, broccoli, leek, rutabaga, gooseberry, raspberry, tomatoes.