The human body requires 13 essential vitamins, which are found naturally in whole foods. The 2005 Dietary Guidelines for Americans state: "Nutrient needs should be met primarily through consuming foods. Foods provide an array of nutrients and other compounds that may have beneficial effects on health. Dietary supplements, while recommended in some cases, cannot replace a healthful diet." By increasing your your intake of healthy foods high in vitamins, you can lose weight and boost your metabolism.
B Vitamins
B vitamins are most commonly linked with weight loss. The B family contains eight vitamins: B1 (thiamin), B2 (riboflavin), niacin, B6 (pyridoxine), folic acid, B12 (cobalamine), biotin and pantothenic acid. B vitamins are essential in creating new blood cells, increasing energy levels and regulating metabolism. B vitamins are so important in metabolism that many weight loss clinics give clients shots of B12 to aid the fat-loss process. B vitamins work best when consumed together, so try to take them at the same time. Foods high in B vitamins are meats, fish, legumes, leafy vegetables, egg yolk, dairy products and fortified grain products.
Vitamin E
Vitamin E is a powerful antioxidant and aids in maintaining metabolism. It is also boosts the immune system and has been linked with protecting against cancer and heart disease. Vitamin E is also helpful in promoting healthy skin. It promotes skin elasticity which is helpful as you lose inches. The best sources of Vitamin E are found in unsaturated fats like avocado, seeds, nuts, wheat germ oil, vegetable oil, leafy/green vegetables and whole grains.
Vitamin C
Vitamin C works well with vitamin E in the antioxidant process and it can prevent harmful oxidation of cells. Vitamin C also helps in the absorption of other important vitamins and minerals such as, calcium, iron and folacin. It is also linked with healthy blood vessels, hormones, bones, collagen and teeth. Vitamin C is essential to strengthening your immune system, which is especially important when attempting a weight loss program. Vitamin C cannot be stored in the body, so it is important to make sure that every day you eat foods such as citrus fruits, tomatoes, green and red peppers, broccoli and dark green vegetables.
Vitamin D
Having healthy Vitamin D levels has recently been linked with greater weight loss success. University of Minnesota researcher Shalamar Sibley found that higher levels of vitamin D in subjects predicted greater fat loss. Sibley says, "Our results are not saying that everyone should go out there and take extra vitamin D to lose weight, but if someone is vitamin D inadequate, then supplementing vitamin D to achieve normal levels might, in fact, help augment his or her weight loss success, [coupled] with standard approaches." Vitamin D helps in calcium absorption and is essential for osteoporosis prevention and good bone density. Vitamin D can be produced through 10 to 20 minutes of direct sunlight three times a week. Vitamin D can also be obtained through your diet in foods such as, salmon, catfish, herring and tuna, as well as fish liver oils, fortified milk, yogurt, bread and cereals.
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