The process of breaking down food and nutrients in the body in order to support various functions in the body is called metabolism. Whatever we eat, including vitamins and minerals, affects our metabolism.
A fast metabolism burns calories very quickly which ultimately helps maintain a healthy weight. Metabolism slows down naturally as people grow older.
There are some vitamins that are known to help keep the metabolism to work efficiently. Vitamin supplements help to a certain extent, but whole foods are the best source.
Following are the five best vitamins that help boost the body’s metabolism and promote weight loss:
- Vitamin A
Vitamin A is a fat-soluble vitamin that regulates the thyroid hormones in the body. These hormones are responsible for how the body cells use energy which affects the rate of metabolism. Lower thyroid hormones slow down the metabolism of the body.
A diet rich in Vitamin A can help control thyroid hormones which eventually help to boost metabolism and encourage weight loss. It is recommended to take in 700 micrograms and 900 micrograms for women and men, respectively. However, it might prove to be harmful if taken in greater amount over a long period of time.
Vitamin A can be found in fish, butternut squash, sweet potato, carrots, spinach, and cantaloupe.
- Vitamin B
B vitamins help a lot in improving the rate of metabolism and helping in weight loss. B vitamins are further classified into Vitamin B-1, B-2, B-3, B-5, B-6, B-12, folate, and biotin. All these vitamins are correlated, meaning a deficiency in one can affect the other, leading to a disturbance in metabolism.
Vitamin B-12 regulates the metabolism of fats and proteins in the body, however, it needs vitamin B-6 and folate to work properly. Vitamin B-6 helps in metabolizing protein. Whereas, vitamin B-1 metabolizes fats, proteins, and even carbohydrates. This process is very important in order to keep the body to function properly and using the nutrients for energy instead of storing them as fat.
Foods that are rich in vitamin B include whole grains, dairy products, lean meat, seafood, and nuts and seeds. Vitamin B is also found in bananas, grapes, watermelons, apples, spinach, squash, and even potatoes.
- Vitamin C
Vitamin C is a very common vitamin and an important one. It is very important to have a good intake of vitamin C in our daily routine. It helps a lot in boosting metabolism which leads to weight loss.
Vitamin C promotes weight loss by helping the body in working out effectively. People who get enough vitamin C lose weight faster than people who do not take enough of the vitamin. Vitamin C is found in foods like kiwi, red bell peppers, oranges, strawberries, tomatoes, and broccoli.
- Vitamin D
Vitamin D is important for the body for multiple reasons. It helps strengthen the bones, control blood sugar levels, and also improve insulin resistance in people suffering from diabetes. Vitamin D deficiency can even lead to obesity. People who are obese are known to have lower levels of vitamin D than people who maintain a healthy weight.
Vitamin D can be obtained from sunlight by exposing the body to the sun safely. However, it can be found in foods like salmon, sardines, mackerel, egg yolks, cod liver oil, beef liver, fortified products like dairy, breakfast cereals, plant-based milk, and some types of mushrooms.
You should get your vitamin D levels checked yearly and consult your doctor if the levels are low.
- Vitamin E
Vitamin E is not a single vitamin but a series of fat-soluble vitamins. These are very important for the body to function properly. Vitamin E contains tocopherols that work as antioxidants and have great nutritional benefits.
Vitamin E helps in increasing the rate of metabolism and losing weight. The vitamin helps in improving the thyroid functions thus boosting metabolism and burning body fat faster. Apart from this, vitamin E even helps to reduce bloating and result in a flat stomach.
Moreover, vitamin E helps in maintaining cholesterol levels in the body. High cholesterol can lead to weight gain, hence taking in vitamin E rich foods can help keep up with a healthy weight. The vitamin also keeps the hormones balanced which help the body’s metabolism working perfectly.
The above mentioned vitamins are quite helpful in boosting metabolism and promoting weight loss. They make sure that the body is getting enough nutrition and help correct any deficiencies in the body. To make sure that your body is getting metabolism-boosting vitamins, you should take a well-balanced diet which is nutritious. Also, before you start including any vitamin supplement in your routine, it is best to consult a doctor first.