Tag Archives: Vitamin D

How Important are Vitamins When Dieting?

vitamins

It is very easy to get stressed out when you’re trying to alter your regular habits and become more disciplined so that you can start your new diet. So it is important for you to supply your body with all the necessary nutrients which keeps it running smoothly and healthy. If you are changing your eating habits all the time, it is very likely that you will need extra supplementation so that you are able to avoid vitamin deficiency. Your choices will be much easier if you’re able to know which vitamins you should take.

B Vitamins

These vitamins comprise B-1, B-2, B-6, B-12, niacin, pantothenic acid, folic acid and biotin, available through a B Complex. They help your body to create energy and release it inside your body when it’s required. B vitamins also help your body to create red blood cells. The red blood cells allow oxygen to move across the human body. Some sources of B vitamins are whole grains, green leafy vegetables, seafood, eggs, and yogurt.

Vitamin C

Vitamin Cis very important when your body starts becoming stressed out. Such stresses may develop from variety of reasons, like calorie reduction, cravings and food deprivation. All these factors make your body work harder than it normally does. Consuming vitamin C helps your body to repair any damage that may have resulted due to stress, while the antioxidants make sure that your cells remain well. Some major sources of vitamin C are citrus fruit, tomatoes and orange juice.

Vitamin A

This vitamin is extremely crucial for the health of human eyes. Vitamin A helps your eyes to focus in a much better way in dark conditions, like driving during night time. It also helps your eyes to see dark as well as bright colors with greater vibrancy. Vitamin A is also responsible for maintaining the health of your skin. Food sources of vitamin A include dark green leafy veggies, carrots, fortified milk, and sweet potatoes.

Vitamin E

It assists in maintaining the tissues inside your body like your skin, eyes and liver. Vitamin Ealso helps prevent air pollution from causing harm to your lungs. Food sources of  vitamin E include egg yolks, wheat germ, nuts, seeds and sardines.

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The Best Nutritional Supplements for Dieting

The Food and Drug Administration (FDA) defines dietary supplements as products “intended for ingestion that contain a ‘dietary ingredient’ intended to further nutritional value to (supplement) the diet.” Common nutritional supplements include vitamins, minerals, herbs, amino acids and concentrates, metabolites and extracts.
Should you be taking a nutritional supplement? The Dietary Guidelines for Americans (2010) emphasize that a balanced diet should (ideally) provide individuals with all of the nutrients necessary for optimal health. However, nutritional supplements can fill in gaps in your diet and can aid in weight loss when used properly.

nutritional supplements

                  What nutritional supplements are best for people trying to drop weight?

Before beginning any supplement routine, talk with your health care provider to determine whether a nutritional supplement is right – or necessary – for you. Then, choose a nutritional supplement that can assist in weight loss – including (but not limited to) fibers, omega-3 fatty acids or creatine.

Fiber

                 Taking a fiber supplement may help you shed pounds by making you feel fuller, leading to fewer calories consumed. A 2001 Tufts University study found that participants who increased fiber consumption (through supplements and naturally, through foods) ate 10% less calories than they did prior to beginning the study. The American Heart Association recommends that people intake 25-30g of fiber per day, but most Americans are getting about half of that total. Increase your fiber intake by eating fiber rich foods or through fiber pills(sold at most stores that carry vitamins).

Omega-3 Fatty Acids

                  Omega-3s help weight loss – the fatty acids actually activate fat-burning properties in cells. In a 2012 article published by Women’s Health, the benefits of omega-3s in supporting weight loss are discussed. Omega-3s “also help to boost mood, which may help reduce emotional eating. And omega-3s might improve leptin signaling in the brain, causing the brain to turn up fat burning and turn down appetite.” If you aren’t getting enough naturally from fatty fish like salmon and nuts and seeds, you can consider taking an omega-3 supplement.

Creatine

                  Creatine, a supplement popular in the body-building community, is an acid naturally produced in the liver that helps to supply energy to cells throughout the body. Creatine is known to help increase metabolic rate and speed up fat loss. Not a bodybuilder? Creatine is best for people who work out frequently – not those who are trying to lose weight through dieting alone. However, if you are an individual who exercises frequently and is looking to shed fat, creatinemight be an excellent addition to your diet.

It is critical that you discuss nutritional supplements with your doctor or health care provider before buying them. If you are not sure whether the supplement will help improve your diet and enable you to meet your weight-loss goals, do your research to identify the benefits of the supplement, and recognize any potential side effects.

What Vitamins Should I Take When Dieting?

 

vitamins and nutritional supplements

                 Ideally, a balanced meal plan will provide the nutrients essential to healthy bodily function. So, are vitamins necessary when dieting, and what vitamins – if any – should be taken? The answer depends on your personal diet and fitness goals and level of overall health.  Dieters should always talk with health care providers before taking a supplement.

That being said, there are a number of vitamins known to be especially beneficial to individuals losing weight. Three vitamins linked with weight loss – calcium, choline and vitamin D – are discussed below.

  1. Calcium – In a 15-week weight loss program and study conducted with obese women, the Universite Laval found that women who supplemented their diet with calcium vitamins lost about 13 pounds over the course of the study, while women who took the placebo pill lost 2.2 pounds on average. Talk to your doctor to determine whether a calcium supplement will be beneficial to you and your goals, and to determine the amount that is healthy for you.
  2. Choline– Choline, a nutrient found in beef, soybeans and milk, has been identified as a natural weight loss supplement. Choline may lead to lower weights and overall improved health.  The Food and Nutrition Board of the Institute of Medicine recommends 425mg of choline for females per day, and 550mg for men.
  3. Vitamin D – According to an article published in the September 2012 issue of Women’s Health Magazine, vitamin D helps melt fat.  Essentially, insulin’s job is to help glucose (sugar) get into body cells, which burn the glucose for energy. To find out if you need Vitamin D supplements and to determine how much is necessary, speak with your doctor.

Of course, a daily multivitamin supplement is always a great idea. Remember, to determine whether one of these vitamins (or any vitamin) is necessary  and to define the dosage ideal for you, speak with your health care provider.

Does Vitamin D Melt Fat and Help You Lose Weight?

vitamins and nutritional supplementsVitamin D is very important for many things. Your body needs it to strengthen your bones, improve your overall mood, and help your immune system. Now many researchers and studies have said that vitamin D can even be helpful with weight loss and not for just one reason either. Many experts now believe that vitamin D can help burn fat and reduce hunger cravings. So how exactly does this vitamin help with that common struggle many of us face today?
It’s simple. The vitamin that more than half the population is lacking in is like a fuel for, literally, every cell in your body. Yes, that means even our fat cells need vitamin D to function. Now you may be wondering why you would want your fat cells in good working condition. Well, that too is very simple. Your body uses its fat cells in two ways. It can either burn them or store them, and vitamin D can actually trigger the fat burning receptors within each of us. That is the basic explanation of why people now say that vitamin D can actually help ‘melt away’ the fat. They are referring to the way the vitamin can get your body burning fat as opposed to storing it. Now doesn’t that just sound awesome?

If those benefits aren’t enough to have us all seeking out sources for vitamin D then maybe these will change your mind about it. This vitamin has been said to not only provide your body with the aforementioned, it also can help you absorb other nutrients vital in weight loss, like calcium. We also mentioned that it can improve your mood, which may not be directly related to losing weight; however, it is certainly an indirect factor. We all have our bad mood food, and it is rarely diet friendly.
So now that you know why you need vitamin D, let’s talk a little bit about how or where to get it. For starters vitamin D is one of the few vitamins that your body produces naturally through sunlight exposure. Many people say that sunlight is the best source. I, personally, would have to disagree; since the sun can often do more damage than good, I would suggest seeking an alternative for getting more vitamin D to your body. I always advocate the natural ways. Here are a few naturally, vitamin D rich food sources: wild salmon, tuna, eggs, certain mushrooms, and of course, milk. That’s just to name a few. There are so many ways to get vitamin D in your daily diet that there is really no excuse for a deficiency.
In the end, we should all decide our preferred sources and make sure to get the daily suggested amounts. It is clear from the many studies done on the vitamin that the benefits are undeniable, as well as the necessity. Introducing more vitamin D into your body and diet is sure to help you become a healthier and even happier person. It is too easy to pass up, just give it a try and soon maybe that dreaded scale will become your good friend.

by Ashleigh Nicole