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Vitamin Power: what to eat to lose weight

As vitamins are involved in the process of reducing excessive body weight, their role in the prevention of various diseases? Where to take vitamins to fully meet the needs of an organism? These and other questions are answered in this article.

B vitamins, Vitamin V1 (thiamine)
Average daily demand: 1,2-2 mg

Thiamine is involved in the degradation of carbohydrates, amino acids, and also in the formation of unsaturated fatty acids. If the body is under stress, such as increased physical activity, overexertion at work and home, there is a lack of sleep, and even the use of a low-calorie diet, the dose should be increased to vitamin 3-5 mg per day. Otherwise failure in metabolism lead to the breakdown of fat that will slow sharply, if not stop. V1 vitamin found in many foods, but heat treatment destroys it. Therefore, in this vitamin often enriched milk and bread.

Vitamin V2 (riboflavin)
Average daily demand: 1,3-1,6 mg

This vitamin can not say that it's also important for weight loss as V1, but he participating in the metabolism of proteins, fats and carbohydrates are more important for those who have underweight. And he shows those who have a thyroid disease. Most of riboflavin in meat, fish, bread, oatmeal and buckwheat.

Vitamin V5 (pantothenic acid)
Average daily demand: 10-12 mg

This vitamin is part of coenzyme A, and therefore is in all living cells. Without him realized no synthesis or breakdown of fats, amino acids can not be education, cholesterol, sex hormones and adrenal hormones. Without this vitamin can not become fat into energy. Pantothenic acid is found in the liver and heart of animals, mushrooms, beans, cauliflower, sunflower seeds, sesame seeds.

Vitamin V3 (nicotinic acid, niacin, or vitamin PP)
Average daily demand: 20 mg

This vitamin is involved in almost all the events associated with the splitting of proteins, fats and carbohydrates, resulting in energy is released. In addition, it reduces the level of cholesterol, participates in the synthesis of sex hormones and thyroid hormones. This vitamin specifically enrich many products. Carefully study the labels of food products.

V6 vitamin (pyridoxine)
Average daily demand: 1,9 mg

According to its versatility, this vitamin can be compared only with vitamin C. He participates in many reactions associated with the conversion of amino acids entering the body with protein food in a variety of substances that support the operation of the nervous system - the "happiness hormone" serotonin and dopamine, as well as "hormone rage" norepinephrine. Participates in the conversion of amino acids to glucose in hormone metabolism, the synthesis of polyunsaturated fatty acids. In addition, its presence is essential for the formation of a coenzyme Q and carotene.

Vitamin V12 (cobalamin)
Average daily demand: 2,0-3,0 mg

Stimulates growth and a positive effect on fat metabolism in the liver involved in the metabolism of amino acids and choline synthesis and prevents the development of anemia. Deficiency of this vitamin occurs in those who does not use long products of animal origin, for example, vegans. Vitamin V12 found in the liver, kidney, meat, certain types of fish, egg yolk, cheese, seafood. In plant foods it is only in seaweed and chlorella.

V9 vitamin (folic acid, folacin)
Average daily demand: 200 mg

Without folic acid are not normal hematopoietic activity and digestive systems. Vitamin V9 involved in the removal of excess fat from the liver. However, the most famous of his property due to the substance homocysteine, high levels in the blood which contributes to the development of cardiovascular disease. That folic acid greatly reduces its level in the blood, thereby reducing the level of danger of coronary heart disease. Folic acid supplements in the form of older people is particularly indicated 55 years.

Vitamin V4 (choline)
Average daily demand: 400-600 mg

Choline is involved in fat metabolism, prevents fat accumulation in the liver, and also participates in the synthesis of carnitine, which helps burn fat. It carnitine included a large number of sports supplements, fat burners in particular. But the effect of carnitine is not finished. He also participates in the work of the muscles of the heart. Therefore, the deficit of this vitamin increases the likelihood of increasing the level of cholesterol in the blood and increase overweight. This vitamin is found in many foods, but most of it in the cabbage, brains, legumes, sea buckthorn, kidney, vegetable oils, seeds, cereals, beet, as well as eggs, cheese, cottage cheese.

Vitamin C
Average daily demand: 70 mg

In animals, vitamin C is synthesized in the body, so they do not happen heart disease and blood vessels. But a human gene responsible for synthesis of this essential vitamin, is lost in the process of evolution. Therefore, stocks have to constantly replenish vitamin. Without vitamin C, glucose and fat can not turn into energy, and it is to this we are committed when reduce overweight. Along with this, vitamin C significantly lowers the cholesterol level in blood, thereby facilitating recovery of the whole organism. Vitamin C is a powerful antioxidant that is widely used not only in medicine but also in cosmetics and nutritsiologii. Vitamin C is involved in the formation of collagen and hyaluronic acid, it is taken orally, injected into the composition of cosmetic products, to enhance the rejuvenating effect mesotherapeutic administered in cocktails. I can confidently say that vitamin C - is everything. Without enough of this vitamin can not achieve any noticeable effect for slimming.

Vitamin E (tocopherol)
Average daily demand: 0,3 mg / kg body weight

Tocopherol - a complex of substances that are very similar in chemical structure. In our organism, mainly represented by alpha-tocopherol, and it is a very powerful antioxidant. That is, from inside the cell, it prevents the oxidation of the cell membrane, or in other words, protected from burning. This, indeed, is the prevention of aging, as well as protection of the heart and blood vessels. Since Vitamin E is fat soluble, it is mainly present in fat products. Obtained a contradiction: in overweight we limit dietary fat intake on 30%. And, therefore, reduce the intake of tocopherol. That is why the lack of vitamin E have to make up for it in the form of taking dietary supplements or medications containing vitamin E. Take this vitamin is necessary for a long time, almost constantly. And not separately but together with vitamin C, which restores it. The ideal option would be to combine with carotene and bioflavonoids.

Vitamin A (retinol)
Average daily demand: 1,5-2,5 mg

Vitamin A is a fat soluble. Its action is multifaceted and, above all, it affects vision, growth, renewal and development of tissues, immunity support, protection from mucosal lesions and skin. If the lack of vitamin A in the body, the skin becomes dry and unprotected, can easily occur pustular disease. May also suffer respiratory tract (rhinitis, atrophic processes in the larynx and trachea, bronchitis), gastrointestinal tract, urinary system, the entire immune system in general, and this leads to frequent and prolonged colds. Vitamin A is found in the liver, egg yolks, butter, hard cheeses and fish roe. In a so-called beta-carotene, vitamin A is contained in plant foods such as carrots, parsley, celery, apricots and others. However, in this form, is absorbed in the gastro-intestinal tract it is much worse.

Vitamin D
Average daily demand: 2,5 mcg

This is another fat-soluble vitamin. He is actively involved in calcium metabolism. Also it is important for the normal functioning of the body's clotting system, cardiovascular and nervous systems. Particularly strong lack of vitamin D may occur in women during menopause, when enhanced leaching of calcium from the bones.

Summarizing the description of vitamins and their importance to the body, I will note a few important points. B vitamins are most often found in the products together, and they reinforce each other's action. These vitamins are recommended to take courses twice a year, and if you want the increased production of energy, such as reducing excess body weight, or even more often.

On lipid metabolism is influenced V5 vitamins, V6, V12, PP, choline, lipoic acid. On protein metabolism is influenced by vitamins A, E, K, V5, V6, V12. Carbohydrate metabolism affect V1 vitamins, V2, V5, C, PP, A. An excess of carbohydrates in the diet increases the need for vitamins V1, V6, C. An excess of protein in the diet increases the need for vitamins V2, V6, V12. With a lack of protein is necessary to introduce V2 vitamins, C, A.

Olga Petrochenko
Source: mail.ru

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