Fat Burning Diet: Vitamins that help burn fat and its sources

Vitamins help burn fat and its sources

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Fat Burning Diet: While following a diet, some vitamins that help boost the burning process can be eaten, so it is advised to eat foods rich in these vitamins and minerals to help lose weight.

The body uses the metabolism to break down food and nutrients and support various functions, including the burning process, and thus can contribute to weight loss.

Some vitamins and minerals may help boost the body's metabolism, especially as this process gets slower with age. 

 Learn the most important vitamins that help burn fat.

1- B vitamins group and fat burning

B vitamins help boost energy metabolism in the body, and the lack of one of these vitamins can affect the rest of the B vitamins, which disrupts the body's metabolism.

For example, vitamin B12 is one of the important vitamins for the metabolism of proteins and fats. Vitamin B12 needs vitamin B6 and folic acid to function properly, and vitamin B6 helps metabolize protein.

Thiamine "also in the B group of vitamins" also helps in the metabolism of fats, proteins and carbohydrates in the body, which is necessary to ensure a healthy metabolism, as these nutrients are used for energy instead of storing them as fat.

Therefore, it is advised to pay attention to eating foods rich in B vitamins, the most prominent of which are:

  • Lean meat.
  • Seafood.
  • Whole grains.
  • Dairy products.
  • Eggs.
  • Nuts and seeds.
  • Some fruits such as bananas, apples, melons, and grapes.
  • Some vegetables like spinach, potatoes and squash.

2- Vitamin D.and fat burning

Vitamin D can help control blood sugar and improve insulin resistance in diabetics, and it may also help prevent depression that can affect the diet.

A study published in 2011 found that adult people with obesity shed much stomach fat when taking vitamin D and calcium supplements, but there is no accurate yet clear information about the role of vitamin D in weight loss.

A study published in the American Journal of Clinical Nutrition also reported that women who are overweight after menstruating and taking vitamin D supplements lose more weight than other women.

In order to obtain sufficient evidence about this information, it is advised to boost vitamin D levels in the body through natural methods.

The sun is one of the most important sources of vitamin D. It can also be obtained from some foods, including:

  • Yolk.
  • Fatty fish like salmon, mackerel, and sardines.
  • Cod liver oil.
  • Cow liver.
  • Dairy products.
  • Supported breakfast cereals.
  • Some types of mushrooms. 

3- Calcium

Calcium may play an active role in increasing healthy metabolism and controlling blood glucose levels, as well as bone health.

Some research suggests that taking calcium in conjunction with vitamin D can promote weight loss while following a healthy diet.

However, more research is needed to confirm the effect of calcium on weight loss and fat burning.

To enhance the calcium levels in the body, it is recommended to eat foods rich in it, the most prominent of which are:

  • Milk products.
  • Supported grains.
  • Orange juice.
  • Dark vegetables.
  • Leafy vegetables.
  • Nuts and seeds. 

4- Iron

Iron promotes the release of energy through nutrients in the body, and it also helps carry oxygen to all cells, including muscles, and this means that it may contribute to promoting fat burning.

Iron deficiency levels can lead to iron-deficiency anemia, which is one of the most common cases of undernutrition that affects physical abilities and exercise, and it also leads to feelings of weakness and low energy, which can hinder fat burning in the body.

Iron is available in many foods, most notably:

  • Lean meat.
  • Oysters.
  • Beans.
  • Spinach. 

5- Magnesium

Magnesium is also an important mineral for energy production in the body, which is a catalyst in more than 300 enzyme systems, and these systems are responsible for many functions in the body, most notably:

  • Control of blood sugar.
  • Regulating blood pressure rates.
  • Enhance bone strength.
  • Improve the functioning of the nervous system.
  • Magnesium is available in a range of foods, the most important of which are:
  • Seeds.
  • Nuts.
  • Legumes.
  • Spinach and various leafy vegetables. 

Important note: These vitamins should not be taken as nutritional supplements to prescribe by a doctor because they can lead to health damages, and it is best to obtain them from foods and natural sources as long as the body does not suffer from a decrease in their levels.

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