Obesity

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Vitamins

161.   Vitamins are compounds that help regulate certain chemical reactions in the body. Though vitamins do not supply energy, they are essential for good health. The only vitamins the body can make are Vitamins D and K. Vitamins are grouped into two categories – (i) fat-soluble that dissolve in fat and can be stored in body fat and (ii) water-soluble that dissolve in water and cannot be stored as excess vitamins are excreted in the urine. Fat soluble vitamins include Vitamins A, D, E and K. Water Soluble Vitamins include B group Vitamins and Vitamin C and you must have consistent source of these to prevent deficiency diseases. The most important vitamins for weight loss are: –

(i)      Vitamin B1 (Thiamin) – Needed to release energy from fats, proteins and carbohydrates so that it can be used by the body. Good food sources of Vitamin B1 include legumes,  wholegrain foods, fortified cereals, nuts, pork and liver.

(ii)     Vitamin B2 (Riboflavin) – Needed for normal thyroid function and metabolism. Good food sources of Vitamin B2 include milk, liver and kidney, almonds, hard cheese, eggs, wheat germ, dried beans and leafy green vegetables.

(iii)    Vitamin B3 (Niacin) – Like B2, vitamin B3 is essential for normal thyroid hormone production. Vitamin B3 is also part of the glucose tolerance factor (GTF) which is released every time blood sugar rises. Good food sources of Vitamin B3 include wheat bran, liver, tuna, turkey, chicken, meat, eggs, mackerel, salmon, oats, barley, wheat flakes, cheese, dried fruit, brown rice.

(iv)    Vitamin B5 (Pantothenic Acid) – It helps in assisting the process of energy generation and assists adrenal function. Good food sources of Vitamin B5 include liver and kidney, meat, poultry, nuts, wheat flakes, wheat bran, wheat germ, eggs, barley, beans, wholegrain bread and green vegetables.