It's your first day at the gym, and you're excited to embark on your weight loss journey. Alongside your new workout gear, you notice that everyone around you is clutching a bottle of vitamins. It seems like vitamins have become mainstream, and people of all fitness levels are incorporating them into their routines. But are vitamins truly essential for weight loss, and what is the right way to use them? In this article, we will explore whether are vitamins natural and highlight the important vitamins that can aid your weight loss efforts.
Are Vitamins Natural?
According to Delhi-based dietician Priya Bansal, MSc Nutrition, formerly worked at Apollo Hospital, Delhi, "Vitamins are organic compounds that are essential for normal bodily functions." She added that while they are often available in supplement form, their natural sources are found in whole foods. It is always recommended to obtain vitamins from a balanced diet rather than relying solely on supplements.
The Right Way Of Using Vitamins
Prioritise A Balanced Diet
Bansal recommended obtaining vitamins and other critical nutrients through natural foods. This can be done by eating a diet rich in a variety of fruits, vegetables, whole grains, lean meats, and healthy fats.
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Consult With A Healthcare Professional
Bansal said that if you suspect a deficiency or have specific dietary restrictions, it is advisable to consult with a healthcare professional or a registered dietitian. They can assess your individual needs and provide personalised recommendations, including whether you may benefit from vitamin supplementation.
Important Vitamins For Weight Loss
1) Vitamin D
Vitamin D plays a crucial role in weight management. Bansal stated that it helps regulate insulin secretion, enhances calcium absorption, and influences metabolic function. Adequate levels of vitamin D can contribute to improved insulin sensitivity and support healthy body weight. Natural sources of vitamin D include sunlight, fatty fish (such as salmon and mackerel), fortified dairy products, and eggs.
2) B Vitamins
Bansal said, "The B-vitamin complex, including vitamins B1, B2, B3, B5, B6, B7, B9, and B12, is involved in energy metabolism, supporting the breakdown of carbohydrates, proteins, and fats for energy." Foods rich in B vitamins include whole grains, legumes, leafy greens, 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 aids in the production of carnitine, a compound that helps the body burn fat for energy. Bansal emphasised that vitamin C supports the synthesis of collagen, which can help maintain healthy skin elasticity during weight loss. Citrus fruits, berries, kiwis, bell peppers, and leafy greens 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 supports weight loss by promoting healthy metabolism and protecting against inflammation," Bansal added. Foods rich in vitamin E include nuts, seeds, spinach, kale, and avocado.
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5) Magnesium
While not technically a vitamin, magnesium is a crucial mineral that supports weight loss efforts. It helps regulate blood sugar levels, supports energy production, and promotes healthy muscle function. "Leafy greens, nuts, seeds, whole grains, and legumes are all high in magnesium," Bansal concluded.
[Disclaimer: The information in this article is provided by a registered medical practitioner. However, we recommend you consult your dietician for accurate diagnosis and treatment.]
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