How often should you use vitamins for weight loss?

Vitamins and essential minerals are vital and an important element in human body nutrition chain. Medical research suggests that vitamins are essential in preservation of general health and prevention of life threatening diseases like cancer and cardiac disorders (if consumed adequately). However, they must be consumed with caution ( as they may cause toxicity if consumed improperly or in excess).

Vitamins add extra nutrients to your diet. First and prime focus should be eating healthy and nutrition rich food rather than consuming supplements. For most of the people daily diet intake is not enough (being imbalanced). Poor diet, nutritional disorders or aging can cause nutrition deficiency. Vitamins are like your health insurance that covers your nutrient deficiency due to any of the above mentioned reasons.

They become even more important when you are on a diet plan for weight loss (as you are already on a reduced intake). Most of us get confused between ‘What to take?’, ‘When to take?’ and “how much to take”? (Especially, when we are looking at a healthy weight loss diet plan).

Here is a list of some of the basic vitamins and nutrients that you must take in adequate amounts while undergoing a weight loss regimen.

Beta-carotene

Beta-carotene, an antioxidant is (most abundantly found in green peppers, sweet potatoes and carrots) converted into vitamin-A inside the body. It is essential for healthy eye sight, boosts immune system and rejuvenates skin. However, according to credible research, excessive beta-carotene intake can cause lung cancer and heart diseases for smokers. Smokers may opt to get the beta-carotene from fruits and vegetables rather than opting for supplements (unless recommended by your doctor).

Calcium

Calcium, found in dairy products, is essential for healthy bones. It prevents bone deformation and degeneration disorders. Calcium deficiency is commonly reported in growing teenagers, ailing adults, senior citizens and expectant women.

If you happen to have kidney stones (or prone to them), then you should keep your hands off the calcium supplements and take dairy products instead (even you don’t like them). Incase of excess intake, women may suffer from hypercalcemia after menopause and suffer from bone ache. It is advisable to take calcium supplements in combination with vitamin-D for better absorption.

Folic acid

Folic acid (most commonly found in deep green vegetables, legumes, citrus fruits, cereal, bread and pasta) prevents neural tube defects in babies. Pregnant or lactating women should take vitamin B in combination with folic acid. It is also effective for hair loss.

Iron

Iron is (animal meats and liver, green leafy vegetables, nuts and seafood are prime sources of iron) essential for red blood cells functioning and anemia prevention. Doctors also prescribe it before or after the surgical procedures. It is also beneficial for menstruating or pregnant women.

Selenium

Selenium, an antioxidant, found in eggs, meats, seafood and bread, reduces the risk of lung, colorectal and prostate cancers.

Vitamin-C

Vitamin-C, found in berries, broccoli, citrus fruit and green peppers, combat coughing and sniffling. Vitamin-C may reduce the length of common colds and flu.

Vitamin-E

Vitamin E, an antioxidant, found in sunflower seeds, eggs, cereals and green leafy vegetables, protects from free radicals, slow down muscle degeneration, boosts immune system, protects against cancer and heart diseases.

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