The body's weight-related functions - like appetite, hunger, metabolic rate, calorie-burning, metabolism of fats and sugars, - function more efficiently with an optimum intake of vitamins. All of these listed assist in maintaining optimum health and weight, and many operate together. The most important vitamins and minerals for weight loss are: Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Choline / Inositol (part of B-complex) and Vitamin C.
B2 (Riboflavin) for normal metabolism and thyroid function. Food sources: Milk, eggs, liver and kidney, almonds, hard cheese, wheat germ, and leafy green vegetables.
B3 (Niacin) is essential for normal thyroid hormone production and part of the glucose tolerance factor (GTF) which is released every time blood sugar rises. Food sources: Wheat bran, dried fruit, brown rice, liver, tuna, turkey, chicken, meat, eggs, mackerel, salmon, oats, barley, cheese.
Low levels of B5 (Pantothenic Acid) interfere with capacity to utilize fat and play an important role in energy production and assisting adrenal function. Food sources: eggs, molasses, oats, barley, beans, wholegrain bread, green vegetables, liver and kidney, meat, poultry, nuts, wheat bran, wheat germ.
B6 (Pyridoxine) regulates the production of thyroid hormone and metabolism. Food sources: brewer's yeast, wheat bran, wheat germ, oats, sardines, mackerel, poultry, beef, bananas, brown rice, cabbage, dried fruit, avocado, molasses, eggs.
Choline, produced in the liver, is not a real vitamin. It is needed for efficient fat metabolism. Deficiency leads to fats becoming trapped in the liver. Food sources: lecithin, wheat germ, cauliflower, cucumber, beef liver and heart, egg yolks, peanuts.
Inositol is also manufactured inside the body. Inositol combines with Choline to assist in fat metabolism. Food sources: lecithin, citrus fruits, whole grains, nuts, wheat germ, soy, beef heart, beef liver, eggs.
Vitamin C provides a variety of health benefits including energy in the cells to proper conversion of glucose. Food sources: blackcurrants, lemons, oranges, strawberries, kiwi fruits, broccoli, green peppers, Brussels Sprouts, cabbage.