When a person decides to go on a diet, his usual diet often undergoes a significant reduction. Because of this, a huge amount of nutritional compounds, valuable trace elements and vitamins that should be ingested with food is drastically reduced.
As a result, instead of a healthy and slender body, we get a “bouquet” of somatic disorders caused by vitamin deficiency, poor health, deterioration in appearance and a violation of the psycho-emotional balance.
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 certain foods that contain substances necessary for the full functioning of the body.
In addition, it must be borne in mind that many vitamins directly have a stimulating effect on the process of weight loss itself.
10 V2
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 vast majority 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, yeast.
9. V3
A large number of valuable properties of vitamin B3 (niacin) for 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 a variety of body tissues, 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 “harmful”, but also takes an active part in the synthesis of hemoglobin, increases the lumen of blood vessels, which is prevention of heart attacks.
8. V4
This vitamin has a pronounced anti-atherosclerotic (reduces the concentration of cholesterol in the blood), nootropic, antidepressant and sedative effects, which is very important for losing weight people who experience severe stress due to a change or reduction in diet.
Vitamin B4 also improves metabolism in nerve cells, prevents the formation of stones in the bile ducts and normalizes fat metabolism, which contributes to weight loss.
7. V5
Vitamin B5, or pantothenic acid, as part of coenzyme A, has a great influence on the breakdown of fatty acids, sterols and phospholipids. B5 also takes part in the metabolism of proteins, fats and carbohydrates.
6. V6
Since this vitamin is involved in many metabolic processes, it is extremely important for weight loss. B6 affects the course of lipid breakdown processes, favors 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, white cabbage, carrots, tomatoes, bell peppers, meat, strawberries, cherries, etc.
5. V8
This vitamin improves the activity of brain cells, increases concentration, reduces brain fatigue, and has a positive effect on memory.
It is also directly involved in fat and has a positive effect on the health of the liver, skin and hair. Vitamin B8 is often included in cosmetic preparations to improve the condition of the skin and hair.
4. B9 (folic acid)
Folic acid improves the general condition of the nervous system, due to which a person stabilizes the psycho-emotional background and increases efficiency. This action is extremely important in the first weeks of the diet, as many people who lose weight during this period notice a decrease in mood, depression and loss of energy.
Vitamin B9 is found in large quantities in green onions, broccoli, walnuts, peanuts, tomatoes, citrus fruits, beets, beans, buckwheat.
3. Е
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. Due to this, appetite is dulled, which helps a person to 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 absorption of manganese, the function of which is to remove toxins from the body.
2. Д
It’s no secret that vitamin D supplements help those who are overweight lose weight. The thing is that very often in such people a lack of this vitamin is initially recorded.
There are not many foods that contain vitamin D, so the sun is still its main source.
1. С
Vitamin C plays a huge role in the functioning of the immune system. It helps maintain healthy skin, remove toxins from the body and fight 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 food supplements containing vitamin C should be taken throughout the course.
The following foods are rich in ascorbic acid: bell peppers, rose hips, sea buckthorn, paprika, black currants, blackberries, strawberries, citrus fruits, white cabbage, broccoli, leeks, rutabagas, gooseberries, raspberries, tomatoes.