Vitamins are the essential components needed for the body to function correctly. They regulates metabolism, energy, and “hunger pains”. When key nutrients are absent from our diet, all of those regulated functions are affected, ultimately leading to weight gain. A research study published in the Journal of the American College of Nutrition states that there is an intricate relationship between an individual’s weight and their vitamin consumption.
This is a surprising trend to many, as more than a third of Americans are obese according to the Center of Disease Control. Many correlate high food consumption to being well-nourished, but this tends to be the opposite. Individuals who consume a diet high in calories tend to eat foods that are processed, high in fat, sugary, have food additives, and contain saturated fats. All of these food components lack the important elements that healthy foods provide.
When looking at this epidemic as a whole, it appears to be a vicious cycle. Consuming processed foods with low vitamin content contributes to obesity. Furthermore, some hypothesize that people with high body mass index ratings eat foods with less nutrients. Let’s take a look at four main vitamins and minerals that that are required to help regulate and control your body’s functions, enabling you to keep your figure fit and steer clear of obesity.
Vitamin A
This key nutrient is a necessity when it comes to immune support and your eyes. Furthermore, it regulates the production of hormones in your thyroid, which is directly related to your metabolism. In individuals who have an underactive thyroid, they often experience weight gain. The first sign of hypothyroidism is an increase in weight of about five to ten pounds.
Vitamin A is fat-soluble and stored within the liver and fat tissues. If you are on a low-fat diet, you are at risk for developing a deficiency in vitamins that are fat-soluble. While many individuals choose to take a vitamin supplement to account for deficiencies, consuming vitamin A in high doses could also cause problems.
The best way to ensure that you are getting enough of this nutrient is through consuming foods that contain adequate amounts of it. Such food sources include carrots, sweet potatoes, kale, and spinach. Foods that are rich in vitamin A should be paired with those that contain healthy fats including coconut oil and avocados.
Iodine
Iodine is a mineral that is often overlooked. It is essential in the formation of the thyroid hormones and is responsible for strong hair, the prevention of balding, firm skin tone, higher energy levels, and adequate concentration. Women are especially at risk for this deficiency and should be aware of possible symptoms of the body’s lack of iodine including weight gain and fatigue.
An overall balanced diet that contains adequate levels of iodine is considered to be the engine of one’s body. It allows for proper cognitive development and production of thyroid hormones, which help your body’s metabolism. If you decide to shoot for an iodine supplement, Kelp is the way to go.
Foods that have good sources of this mineral include seafood, dairy products, asparagus, garlic, mushrooms, and spinach. One should be careful when pairing specific foods together as cabbage, kale, peaches, and pears if they are eaten in high amounts. If you are pregnant, elderly, or within the adolescent age range, you are at a higher risk for developing this deficiency.
Magnesium
Magnesium is another overlooked mineral that is responsible for numerous processes in the body. It enables absorption and utilization of other nutrients, fats, proteins, and carbohydrates. Magnesium deficiency tends to cause insulin resistance, high blood sugar, increased cholesterol levels, and obesity.
Often referred to as the “master mineral”, Magnesium offers anti-inflammatory properties that protects against a wide variety of illnesses. There are many signs that could steer you towards determining if you have a magnesium deficiency. These include muscle cramps, dizziness, fatigue, poor memory and confusion.
There are a number of foods that can be consumed to treat or prevent magnesium deficiency. These include sunflower seeds, black beans, cashews, spinach, almonds, and pumpkin seeds.
Your body will give you telltale signs to let it know that it is being deprived of important vitamins and nutrients. If you believe that your health issues may be due to these deficiencies, turn towards a diet containing fruits, vegetables, nuts, fish, protein and whole grains. These can help combat weight gain and fatigue, getting you back on track towards your healthy lifestyle.
Jessica Kane is a professional blogger. She writes for AEDs Today, a leading supplier of automatic external defibrillators including refurbished aeds for sale.
