Vitamins for Weight Reduction

When ever you are on a diet and in particular, a diet that restricts calories there is a good possibility that you are not getting the vitamins and minerals that you need to stay healthy. These are some of the nutrition-rich foods you may want to include in your diet. If you are not including these vitamins as part of your diet then you are well advised to take supplements.

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As you can see food provides all the vitamins you need. There is really no need for vitamin supplementation unless you are planning to starve yourself to meet the lose ten pounds in a week goal. However if you are satisfied with the healthy 2-pound loss a week, these are the vitamins you should go for.

Vitamin A (retinol)

Benefits growth, development, reproduction and strengthens immunity, skin, tissues and vision.

Eggs, cheese, milk, tuna, bluefish, mackerel

Vitamin B1 (thiamin)

Benefits nerve function, brain function and converts excess carbohydrates to fat for storage.

Lean pork and ham, green and black-eyed peas, pinto and black beans, pecans, peanuts, barley, rice bran, wheat germ, oatmeal, brewer's yeast. soybeans, tofu,

Vitamin B2 (riboflavin)

Protects against cancer and anemia.

Low-fat milk and soy milk, lean duck and pork, brewer's yeast yogurt, cottage cheese, eggs, dark leafy greens, broccoli, asparagus, brussel sprouts

Vitamin B3 (niacin)

Lowers cholesterol, protects against cardiovascular disease and prevents diabetes.

Low-fat meats, poultry, fish, eggs, cottage cheese, tofu, brewer's yeast, potato, peanuts, peanut butter, peas, broccoli, mushrooms

Vitamin B6 (pyridoxine)

Decreases homocysteine levels and risk of heart disease and improves glucose tolerance. Vitamin B6 also improves carpal tunnel syndrome, mood and sleep disorders and, possibly, reduces PMS symptoms.

All animal protein, halibut, pork, brewer's yeast, banana, avocado, rice bran, brown rice, oatmeal, soybeans, sunflower seeds, broccoli,

Vitamin B12

This nutrient is crucial to DNA and red blood cell formation as well as new cell growth, glucose metabolism and maintaining the nervous system.

Low-fat animal protein and beef, oysters, clams, crab, tuna, bluefish, cottage cheese, low-fat milk, yogurt, cheese, eggs.

Beta-Carotene

An antioxidant that improves vision and protects the body from cancer.

Dark leafy greens, carrots, sweet potato, squash, pumpkin, papaya, apricots, cantaloupe

Biotin

Produces healthy nails and healthy hair and prevents graying and baldness.

Pecans, peanuts, almonds walnuts, eggs, cauliflower, legumes, mushrooms, oat bran, liver

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Vitamin C

Improves immune system response, promotes wound healing, reduces allergies and offers protection against cancer. Reduces risk of heart disease and severity and duration of colds. Vitamin C also helps with stress and retards the growth of cataracts.

Kiwi, strawberries, citrus fruits, papaya, peppers, broccoli, spinach, Brussels sprouts, collards,

Calcium

Beneficial in prevention and treatment of osteoporosis, prevents some cancers, and is useful in treatment of high blood pressure.

Low-fat milk, yogurt, dairy, tofu, legumes, almonds, sesame seeds, molasses, salmon, mackerel, dark leafy greens, broccoli.

Chromium

Useful in the treatment of diabetes and may be protective against cardiovascular disease and high blood pressure.

Lean beef, oysters, buckwheat, whole grains, molasses, potato skins

Copper

Protects against cardiovascular disease and may help with treatment of some forms of arthritis.

Oysters, lobster, Brazil nuts, walnuts, pecans, almonds, sunflower and pumpkin seeds, split peas, buckwheat, granola, chocolate.

Vitamin D

Aids calcium absorption and hearing and also maintains healthy nerves and muscles.

Low-fat milk, eggs, herring, salmon, sardines

Vitamin E

Boosts immune system and helps in treatment of fibrocystic breast disease and also serves as an antioxidant for cancer prevention.

Green leafy vegetables, wheat germ, poultry, fish, sweet potato, soybeans, walnuts, almonds, walnut oil, and sunflower oil

Folate (folic acid)

Decreases risk of heart disease and prevents birth defects.

Eggs, dark leafy greens, broccoli, asparagus, avocado, sweet potato, peanuts, legumes, soybeans, sunflower seeds, orange juice, wheat germ, buckwheat, rye, semolina, brewer's yeast.

Iron

Protects against anemia, boosts the immune system and assists the body in assimilating Vitamin A.

Lean animal protein, fortified cereals, legumes, spinach, beets, raisins, black strap molasses, prune juice, almonds, pumpkin and sesame seeds.

Vitamin K

Protects against osteoporosis and is beneficial in the treatment of cancer.

Dark leafy greens, broccoli, asparagus, cauliflower, chickpeas, lentil, yogurt.

Phosphorus

Helps build strong bones and teeth.

Lean meat, low-fat dairy, whole grains, legumes, and peas.

Selenium

Boosts immune system, protects against heart and circulatory diseases, works as an anti-inflammatory and prevents cancer.

Herring, scallops, seafood, eggs, lean meat, wheat germ, barley, oats, whole grains, Brazil nuts.

Zinc

Benefits fertility, skin growth, healing, taste buds, protein digestion and immune system.

Oysters, whitefish, lean meat and animal protein, black-eyed and split peas, oatmeal, brown rice, wheat germ.

The average dieter is on a 1,200 to 1,5000 calories a day diet. In order to get the most from your calorie intake choose your foods wisely as 1,500 calories doesn't leave much room for junk food.

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