As you navigate your weight loss journey, you may pay close attention to the ingredients in the foods you’re eating and how they could help you or hold you back along the way. For example, you likely know about the importance of limiting your sugar intake, or how crucial it is to cut back on refined carbs and choose complex carbs instead. But how often do you think about how the importance of the vitamins in the foods you’re eating—or the ones you’re missing out on? As it turns out, nourishing your body with the right vitamins is a crucial part of weight loss. In many cases, a vitamin deficiency could make it extremely difficult to lose weight, or even result in weight gain.
To shed some light on a few of the most important vitamins to fit into your diet for healthy weight loss, we spoke to Alex Foxman, M.D., F.A.C.P., Medical Director of Achieve Health & Weight Loss. He told us that vitamin D, B vitamins, and vitamin C are among the most vital. Read on to learn more about the importance of each.
1. Vitamin D
Vitamin D plays a crucial role in so many aspects of your wellbeing. According to Dr. Foxman, it's also an essential ingredient to weight loss. "Vitamin D is essential for a variety of bodily functions, including the regulation of calcium and phosphorus absorption, immune function, and mood regulation," he says. "Regarding weight loss, research suggests that Vitamin D may help regulate appetite and body fat."
A vitamin D deficiency could result in many health issues. Dr. Foxman points out that it's "associated with an increased risk of obesity and metabolic syndrome." Luckily, there are ways to up your intake. "You can increase your Vitamin D intake through sun exposure, fatty fish like salmon and mackerel, fortified foods like milk and orange juice, and supplements." Perfect!
2. B Vitamins
B vitamins are also of utmost importance to your overall health, especially if you're trying to shed a few pounds. This group of vitamins includes B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6, B7 (biotin), B12, and folic acid, all of which are integral to many of your body's functions.
"B vitamins are important for metabolizing proteins, carbohydrates, and fats and converting food into energy," Dr. Foxman says. "Deficiency in B vitamins can lead to low energy and a slower metabolism, which can hinder weight loss."
There are many fantastic sources of B vitamins. Dr. Foxman recommends opting for whole grains, meat (especially liver, eggs, nuts, seeds legumes, and leafy greens. Yum!
3. Vitamin C
Although it's well-known for its immunity-boosting properties, vitamin C is also a crucial component of a weight loss-friendly diet. "This vitamin is crucial for a healthy immune system and is also a powerful antioxidant,' Dr. Foxman confirms. "It plays a role in energy production and can aid in fat oxidation during exercise."
According to him, "Low levels of Vitamin C can make it more challenging to lose fat." To prevent this issue, consider adding Vitamin C-rich foods like citrus fruits, strawberries, bell peppers, broccoli, and Brussels sprouts to your plate. Your body (and taste buds) will thank you!
The bottom line
Ultimately, it's important to remember that losing weight is about more than just cutting back on calories. It's absolutely vital to ensure you're providing your body with all of the vitamins and nutrients it needs to thrive, including vitamin D, vitamin C, and B vitamins.
"To ensure adequate intake of these vitamins, focus on a balanced diet rich in fruits, vegetables, lean proteins, and whole grains," Dr. Foxman says. "Supplements can be used, but it's always best to obtain nutrients from whole food sources when possible."
When you make nutrition a priority in addition to other healthy habits, such implementing a killer workout routine, you'll be making strides towards your weight loss goals.
