On The Right Track With Vitamins and Nutrients

     Regular readers will know that I have blogged previously about the benefits of adding dairy and grapefruit to your daily diet and do so myself. I have also mentioned that my doctors have placed me on a rather high dosage of Vitamin D, after which I felt a tremendous increase in energy. This morning I was reading an article from Shape magazine entitled Top Slim-Down Vitamin Supplements For Women, and it really confirmed for me that I am on the right track.

     The top three supplements recommended for weight loss for ladies are in order Vitamin D, Vitamin C, and Calcium. It’s always best if you can get your vitamins and nutrients from healthy foods but if you have trouble meeting your daily requirements of any of these 3 it’s important to good health and the weight loss process that you take the necessary supplements. You should always consult with your doctor and/or dietician before beginning a supplement program though as some supplements can interact negatively with certain common medications.

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     In a University of Minnesota study researchers found that the higher the level of Vitamin D in an individual’s blood before starting a weight loss plan the greater the amount of weight and belly fat they lost. Try to get plenty of sunshine, low-fat milk, soy and or soy milk products, and fish or fish oil to incorporate more Vitamin D. Shape magazine reccomends taking 400 IU daily for weight loss benefits and seeing your doctor for blood tests to see if you might need more. Vitamin D deficiency is so common now that it warranted an article in Scientific America entitled Vitamin D deficiency soars in the U.S., study says. Blood testing is a good idea.

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     Arizona State University researchers discovered that exercisers who were given 500 mg of vitamin c (in pill form) before working out burned more fat than those who did not increase their Vitamin C intake. I eat half a grapefruit 3 times a day. Each half delivers over 60% of the daily recommended supply of Vitamin C. Try to eat plenty of Vitamin C rich fruits and vegetables like citrus fruits, red or green peppers, kiwi, brussel sprouts, and cantaloupe. If you aren’t getting enough C in your diet, consult with your physician and consider adding up to 500 mg via supplement pills.

     The British Journal of Nutrition found that women who were given 1200 mg of calcium a day lost 13 pounds more over a 15 week period than women who were given a placebo. Why? It is believed that calcium helps you feel less hungry and thus you are less likely to over eat. I plan my meals so that I consume around 4 servings of dairy each day. Eating satisfying foods that naturally give my body the benefit of calcium and protein help me keep hunger at bay. I start my mornings with a Carbmaster yogurt (low in fat, carbs, and calories) and enjoy skim milk and low fat cheeses throughout the day. Green leafy vegetables such as spinach, kale, collards, and bok choy are also excellent sources of calcium as are broccoli, chia seed (which I eat daily), flax seed, sesame seed, and dried fruit and nuts. Even with all of these great choices, if you still aren’t getting enough calcium in your diet you can add a calcium supplement under the direction of your physician or dietician. Discuss adding calcium citrate in the 500 mg amount. The body can’t absorb more than 500 mg at a time. You may opt to take up to two doses, 1000 mg a day, for maximum weight loss effect.

     Strive to treat your body well by giving it healthy foods that deliver naturally most of what it needs but don’t fail to make up the difference with high quality supplements as directed.

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