Vitamin C (in other words – ascorbic acid) – is a very useful substance for weight loss.
- First, due to the fact that it speeds up our metabolism.
- Secondly, vitamin C does not contain sugar, and therefore, will not prevent weight loss.
- Thirdly, this element is very actively involved in oxidation-reduction processes.
- Fourth, it has a positive effect on such metabolic forms as protein, carbohydrate and cholesterol metabolism (ascorbic acid lowers cholesterol).
- Fifth, vitamin C is an excellent antioxidant.
Those who are not interested in weight loss, but aim weight maintaining at the current level, also need vitamin C. If you are not trying to lose weight during this period of your life, and just want to avoid weight gain, your daily intake of ascorbic acid should be
- 60 mg if you are a man,
- 50 mg if you are a woman.
Those who are going through the process of weight normalizing need 90 grams and 75 grams of vitamin C, respectively.
Replenishing you body with vitamin C in the morning, you “program” the reduction in the number of adipocytes (fat cells) throughout the whole new day. Vitamin C can be obtained from:
- vegetables (spinach, cabbage, potatoes, peppers, horseradish),
- berries (black currant, strawberry, chokeberry),
- all citrus fruits.
Vitamin B12 (cyanocobalamin) is extremely important for protein, fat and carbohydrate metabolism This vitamin helps proteins and fats that enter the body to transform into energy. The metabolism is activated, which certainly contributes to weight loss.
There are various weight loss programs, in which people, among other procedures, are prescribed injections of vitamin B12. The fact is that we already get the right amount of this vitamin from the available foods.
If a person does not have a pronounced B12 deficiency, injections will be useless. They will not bring any harm, just like any benefits either. B12 injections are necessary only for those categories of people, who suffer from:
- hepatic pain syndrome.
The daily intake of vitamin B12 in healthy people should not exceed 2 μg, regardless of their gender. This vitamin can be obtained from protein products, like:
- sea fish,
- cottage cheese,
Vitamin B1 (thiamin) is involved mainly in carbohydrate metabolism and plays a crucial role in the process of our metabolism. During growth, we need thiamine for normal growth and development. In addition, this vitamin promotes good work of the heart and brain, improves psycho-emotional status. How does B1 help in losing weight?
- first, it provides a diuretic effect;
- secondly, it increases muscle tone,
- thirdly, it facilitates the digestion process.
The daily requirement for thiamine is 0.7 mg per 1000 kcal. It increases with exercise, carbohydrate foods and overweight. At that, some substances destroy the supplies of thiamine in the body, such as:
Make sure that you include in your diet any products of the following list, since they are sources of vitamin B1:
- dried brewer’s yeast,
- wheat germ,
Vitamin B2 (riboflavin) is involved in carbohydrate, fat, and protein metabolism. Its sufficient amount in the body contributes to a good condition of:
- nervous system,
- endocrine glands.
In addition, riboflavin is called the “vitamin of beauty”, which is responsible for ensuring that we have a young and smooth skin. It also helps to burn sugar, so it could also be called a “vitamin of slenderness”.
The daily requirement for riboflavin for adults is 2.5-4.0 mg per day. This wonderful vitamin is found in most products of both animal and vegetable origin, like:
- meat, fish, poultry, liver,
- cheese, eggs,
- oat and buckwheat,
- salad leaves, cabbage.
Just do not forget that the B vitamins must be taken in complex. Only then will they provide a considerable effect.