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Vitamins to Take When Dieting

author image Derek Buckner
Derek Buckner has been writing professionally since 2005, specializing in diet, nutrition and general health. He has been published in "Today's Dietitian," "Food Essentials" and "Eating Well Magazine," among others. Buckner is a registered dietitian and holds a Bachelor of Science in nutrition and food science from Drexel University.
Vitamins to Take When Dieting
Vitamins are important to take when dieting.

It's easy to become stressed when you are trying to change a lifetime of habits and become disciplined enough to begin a new diet. One of the most vital things to keep in mind is the importance of feeding your body the correct nutrients to keep it healthy and running smoothly. Because you’ll be changing your eating habits, you will likely need additional supplementation to get the nutrients you need to avoid vitamin deficiency. Knowing which vitamins to take will help make your choices easier.

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B Vitamins

B vitamins include B-1, B-2, B-6, B-12, pantothenic acid, niacin, biotin and folic acid. B vitamins play a vital role in your body’s ability to create energy and releasing it into your body when it is needed. B vitamins are also responsible for creating red blood cells. These are the cells that allow oxygen to move throughout your body. Food sources of B vitamins include leafy green vegetables, whole grains, yogurt, seafood and eggs.

Vitamin C

Vitamin C is an important vitamin, especially when your body begins to stress. These stresses may be brought on by a variety of reasons such as food deprivation, calorie reduction and cravings. All of these things make your body work harder than usual. Taking vitamin C helps correct any damage done by stress to your body while the antioxidants work to make sure your cells remain healthy. Food sources of vitamin C include citrus fruit, orange juice, cabbage and tomatoes.

Vitamin A

Vitamin A is extremely important to the health of your eyes. It helps your eyes focus better in dark situations, such as driving at night. This vitamin also helps your eyes see both bright and dark colors with greater vibrancy. Aside from the eye benefits, vitamin A helps your skin remain healthy and, if you are at an age where you are still growing, it helps ensure you are growing properly. You can find vitamin A in fortified milk, dark green leafy vegetables, sweet potatoes and carrots.

Vitamin E

Vitamin E helps maintain the tissues in your body such as your liver, skin and eyes. It also prevents the pollution in the air from causing damage to your lungs. It also works in conjunction with B vitamins to create red blood cells. Good sources of vitamin E include wheat germ, egg yolks, sardines, nuts and seeds.

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  • “Eat, Drink and Be Healthy: The Harvard Medical School Guide to Healthy Eating”; Walter C. Willett; 2005
  • “The Real Vitamins and Mineral Book: The Definitive Guide to Designing Your Personal Supplement Program”; Nancy Pauling Bruning; 2007
  • “The Doctor’s Complete Guide to Vitamins and Minerals”; Mary Dan Eades; 2000
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