Part of a healthy natural weight loss regiment is making sure that you get all the vitamins and minerals that you need to sustain your body’s health. This is especially important if the weight loss diet that you are on involves a restriction of calories. Ideally you should get your vitamins from eating plant foods but if you can’t you can get them from food then you may have to resort to taking vitamin supplements.
Here is how vitamins can benefit you and what foods you can find each type in.
Vitamin A (retinol)
Benefits growth, reproduction and strengthens immunity, skin, tissues and eyesight
Found in eggs, cheese, milk, tuna, bluefish, mackerel
Vitamin B1 (thiamin)
Benefits brain function and converts excess carbohydrates to fat
Found in pecans, peanuts, barley, rice bran, wheat germ, oatmeal, brewer's yeast, ham, green and black-eyed peas and black beans
Vitamin B2 (riboflavin)
Protects against cancer and anemia
Found in soy milk, brewer's yeast yogurt, cottage cheese, asparagus, Brussels sprouts
Vitamin B3 (niacin)
Lowers cholesterol, protects against cardiovascular disease and prevents diabetes.
Found in low-fat meats, tofu, brewer's yeast, fish, eggs, cottage cheese, peas, broccoli, mushrooms
Vitamin B6 (pyridoxine)
Decreases homocysteine levels and risk of heart disease and improves glucose tolerance. It also improves carpal tunnel syndrome, mood and sleep disorders and, PMS
Found in banana, avocado, rice bran, brown rice, oatmeal, soybeans, sunflower seeds, broccoli, all meat, halibut, pork, brewer's yeast
Vitamin B12
This nutrient aids new cell growth, glucose metabolism and the nervous system.
Found in low-fat animal protein and beef, oysters, clams, crab, tuna, bluefish, cottage cheese, low-fat milk, yogurt, cheese, eggs
Beta-Carotene
This is an antioxidant that improves vision and protects the body from cancer.
Found in dark leafy greens, carrots, sweet potato, squash, pumpkin, papaya, apricots, cantaloupe
Biotin
Produces healthy hair and prevents baldness
Found in eggs, cauliflower, legumes, mushrooms, oat bran, liver, pecans, peanuts
Vitamin C
Improves immune system response, promotes wound healing, reduces allergies and offers protection against cancer.
Found in kiwi, strawberries, citrus fruits, papaya, peppers, broccoli, spinach, Brussels sprouts
Calcium
Prevents osteoporosis, prevents some cancers, and is useful in treatment of high blood pressure.
Found in low-fat milk, yogurt, dairy, tofu, legumes, almonds, sesame seeds, molasses, salmon, mackerel, dark leafy greens, broccoli
Chromium
Useful in the treatment of diabetes, cardiovascular disease and high blood pressure.
Found in lean beef, oysters, buckwheat, whole grains, molasses, potato skins
Copper
Protects against cardiovascular disease and may help with arthritis.
Found in oysters, lobster, Brazil nuts, walnuts, pecans, almonds, sunflower and pumpkin seeds, split peas, buckwheat, granola, chocolate
Vitamin D
Aids calcium absorption, hearing and also maintains healthy nerves and muscles.
Found in low-fat milk, eggs, herring, salmon, sardines
Vitamin E
Boosts immune system and also serves as an antioxidant for cancer prevention.
Found in green leafy vegetables, wheat germ, poultry, fish, sweet potato, soybeans, walnuts, almonds, walnut oil, sunflower oil
Folate (folic acid)
Decreases risk of heart disease and prevents birth defects.
Found in eggs, dark leafy greens, broccoli, asparagus, avocado, sweet potato, peanuts, sunflower seeds, orange juice
Iron
Protects against anemia and boosts the immune system.
Found in lean animal protein, fortified cereals, legumes, spinach, beets, almonds, and pumpkin and sesame seeds
Vitamin K
Protects against osteoporosis and cancer.
Found in dark leafy greens, broccoli, asparagus, cauliflower, chickpeas, lentil, yogurt
Phosphorus
Helps build strong bones and teeth.
Found in lean meat, low-fat dairy, whole grains, legumes, and peas
Selenium
Boosts immune system, protects against heart diseases, works as an anti-inflammatory and prevents cancer
Found in lean meat, wheat germ, barley, oats, whole grains, Brazil nuts, eggs, oat bran, liver
Zinc
Aids with fertility, skin growth, healing, digestion and boosts immune system.
Found in oysters, whitefish, lean meat and animal protein, black-eyed and split peas, oatmeal, brown rice, wheat germ
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