It's your first day at the gym and you're excited to start your weight loss journey. Along with your new workout gear, notice that everyone around you has a bottle of vitamins. People of all fitness levels seem to go mainstream by incorporating vitamins into their daily routine. But are vitamins really necessary for weight loss and how to use them correctly? In this article, we will show you which vitamins are natural and which vitamins can help in your weight loss efforts.
Are vitamins natural?
"Vitamins are organic compounds that are essential for normal body functions," says Priya Bansal, a Delhi-based nutritionist with MSc Nutrition, who previously worked at Delhi's Apollo Hospitals. While it's often available in supplement form, its natural sources are found in whole foods, he added. It is always recommended to get vitamins from a balanced diet instead of relying only on balanced foods.
The right way to take vitamins
Give preference to a balanced diet
Bansal recommends getting vitamins and other important nutrients from natural foods. This can be achieved by eating a diet rich in a variety of fruits, vegetables, whole grains, lean meats and healthy fats.
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Consult your doctor
If you suspect a deficiency or certain dietary restrictions, it's best to talk to your doctor or registered dietitian, Bansal said. They can assess your individual needs and make personalized recommendations, including whether vitamin supplements may be beneficial for you.
Essential vitamins for weight loss
1) Vitamin D
Vitamin D plays an important role in weight control. Bansal helps regulate insulin secretion, increases calcium absorption, and affects metabolic function. Adequate levels of vitamin D improve insulin sensitivity and allow for a healthy body weight. Natural sources of vitamin D include sunlight, fatty fish (such as salmon and mackerel), fortified dairy products, and eggs.
2) Vitamin B
"Vitamins B1, B2, B3, B5, B6, B7, B9 and B12 are involved in energy metabolism by supporting the breakdown of carbohydrates, proteins and fats for energy," says Bansal. Foods rich in B vitamins include whole grains, legumes, green leafy vegetables, lean meats, eggs, and dairy products.
3) Vitamin C
Vitamin C is known for its immune-boosting properties, but it also plays a role in weight management. It helps produce carnitine, which helps the body burn fat for energy. Bansal Vitamin C supports the formation of collagen, which helps maintain skin elasticity during weight loss. Citrus fruits, berries, kiwifruit, bell peppers and green leafy vegetables are excellent sources of vitamin C.
4) Vitamin E
Vitamin E is a powerful antioxidant that helps protect the body's cells from oxidative damage. "It promotes weight loss by promoting a healthy metabolism and preventing inflammation," adds Bansal. Foods rich in vitamin E include nuts, seeds, spinach, kale, and avocados.
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5) Magnesium
Although not technically a vitamin, magnesium is an important mineral that supports weight loss efforts. It helps control blood sugar levels, supports energy production and promotes healthy muscle function. Bansal concluded. "Leaves, nuts, seeds, whole grains and legumes are rich in magnesium."
[Disclaimer. The information in this article is provided by a registered medical practitioner. However, we recommend that you consult your nutritionist for proper diagnosis and treatment.]
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