Today: October 19 2017
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
Thiamin is involved in the breakdown of carbohydrates, amino acids, as well as in the formation of unsaturated fatty acids. If the body experiences stress, for example, increased physical activity, overstrain at work and at home, there is lack of sleep, and even the use of a low-calorie diet, then the dose of vitamin should be increased to 3-5 mg per day. Otherwise, a breakdown in metabolism will cause the splitting of fat to slow down sharply, or even stop altogether. Vitamin B1 is found in many food products, but the thermal treatment destroys it. Therefore, this vitamin is most often enriched with 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 participates in the metabolism of fats, prevents the accumulation of fat in the liver, and also takes part in the synthesis of carnitine, which helps burn fat. It is carnitine that is included in a large number of sports supplements, in particular fat burners. But this action of carnitine does not end there. He also takes part in the work of the muscles, the heart. Therefore, if this vitamin is deficient, the cholesterol level in the blood increases and the body weight increases. This vitamin is a part of many products, but most of all it is in cabbage, brains, beans, sea buckthorn, kidneys, vegetable oils, seeds of cereals, beets, as well as in eggs, cheese, cottage cheese.
Average daily demand: 70 mg
In animals, vitamin C is synthesized in the body, so they do not have heart disease and blood vessels. But in humans, the gene responsible for the synthesis of this important vitamin is lost in the process of evolution. Therefore, the supplies of vitamin must be constantly replenished. Without vitamin C, glucose and fat can not turn into energy, and we are striving for it when we reduce excess body weight. Along with this, vitamin C significantly lowers the level of cholesterol in the blood, thereby contributing to the recovery of the body as a whole. Vitamin C is a powerful antioxidant that is widely used not only in medicine, but also in cosmetology and nutritional medicine. Vitamin C is involved in the formation of collagen and hyaluronic acid, it is taken by mouth, injected into cosmetics, to enhance the rejuvenating effect, they are injected into mesotherapy snacks. I can say with certainty that vitamin C is our everything. Without a sufficient amount of this vitamin it is impossible to achieve any noticeable effect in losing weight.
Vitamin E (tocopherol)
Average daily demand: 0,3 mg / kg body weight
Tocopherol is a complex of substances that are very similar in chemical structure. Alfa-tocopherol is mainly present in our body, and it is a very powerful antioxidant. That is, being inside cells, it prevents the oxidation of cell membranes, or, in other words, protects against burning out. This, in fact, is the prevention of aging, as well as the protection of the heart and blood vessels. Since vitamin E is fat-soluble, it is mainly present in fatty foods. It turns out a certain contradiction: with excessive body weight, we limit the intake of fat from food by 30%. And, consequently, we reduce the intake of tocopherol into the body. That is why the lack of vitamin E has to be replenished by its reception in the form of dietary supplements or preparations containing vitamin E. This vitamin should be taken for a long time, almost constantly. And not separately, but together with vitamin C, which restores it. The ideal option will be combining with carotene and bioflavonoids.
Vitamin A (retinol)
Average daily demand: 1,5-2,5 mg
Vitamin A is fat-soluble. Its action is multifaceted and, above all, it affects the vision, growth, renewal and development of tissues, maintenance of immunity, protection from the defeat of mucous membranes and skin. If vitamin A is lacking in the body, the skin becomes dry and unprotected, pustular diseases can easily arise. Also, the respiratory tract (runny nose, atrophic processes in the larynx and trachea, bronchitis), the gastrointestinal tract, the urinary system, the whole immune defense in general, can suffer, and this leads to frequent and protracted colds. Vitamin A is found in the liver, egg yolks, butter, hard cheeses and in fish eggs. In the form of so-called beta-carotene, vitamin A is found in plant products such as carrots, parsley, celery, apricots and others. However, in this form is absorbed in the gastrointestinal tract, it is much worse.
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.