Modern civilization comes to the stage of development when people begin to think about quality of life. And one of the most important components of our well-being health. What is health? This term can be given a variety of definitions. You can, for example, to say that health is the ability to maintain normal metabolism of our body. One of the most important factors that allows you to maintain the right metabolism, is the presence of the required number of vitamins in the body.
Metabolism or metabolism is the process that the body uses to digestion and nutrients for energy and maintain different functions. What people eat, including vitamins and minerals, affects their metabolism.
Faster metabolism contributes to the rapid burning of calories, and it reduces the likelihood that a person will gain weight. The human metabolism naturally slows down as you age. Some vitamins and minerals can help effective metabolism. But despite the fact that various additives can bring some benefit, whole foods are the best source of vitamins and minerals.
What are vitamins?
Vitamins are organic compounds of different chemical nature, which are allocated in special group due to the fact that they play an important role in biochemical and physiological processes in our body. Most vitamins are not synthesized by our body or are synthesized in insufficient quantities, so we must obtain them from food.
Vitamins belong to different groups of chemical compounds, so to classify them decided on the basis of solubility. Traditionally, the vitamins are divided into fat soluble (A, E, D, K) and water soluble (C, group b vitamins, R).
Unlike proteins, fats and carbohydrates, which we also used with food, and which we need in large enough quantities, vitamins should be ingested in small doses. The reason is that it is a substance with high biological activity. Vitamins are not included in the composition, and do not have energy value, but the role of these substances in our body is very large. They perform several important functions involved in virtually all chemical and physiological processes.
Part of vitamins in metabolism
Vitamins metabolic catalysts
A water-soluble and part fat-soluble vitamins are part of enzyme systems. Many vitamins in our body is converted into coenzymes. A coenzyme is a substance that binds with the enzyme for its further activation. Enzyme complexes accelerate a variety of chemical reactions in the body. With their help, regulate the metabolism, run certain processes, break down some substances and others are formed.
Coenzymes are very effective in action. You need a very small amount of these substances for the manifestation of their catalytic properties. This explains the fact that for normal functioning of the body we need very small amounts of vitamins.
Complexes of enzyme, coenzyme participate in energy metabolism and the synthesis of complex protein molecules.
Antioxidant vitamins
Some vitamins are antioxidants, which is very important for normal metabolism. An excessive amount of free radicals in the body leads to acceleration of oxidation processes. And this, in turn, can cause the appearance of many diseases. Vitamins prevent the oxidation of the desired organism.
Among the antioxidants vitamins C and E, R.
Vitamins involved in the creation of signaling molecules
In our body some vitamins are involved in the formation of signaling molecules. With their help the cells send and receive signals. This is necessary to respond to changes in the environment. For this signaling molecule in contact with the molecules of receptors that trigger the desired chemical reaction.
Vitamins help to transport substances
Some vitamins are essential for the transport of other necessary substances across the cellular barriers. This allows one substance to penetrate into the cells and outside the cells in the intercellular space. For example, vitamin D promotes the penetration of calcium ions through cell membranes. It helps this element to permeate through the intestinal sheath, in other words, absorbed in the intestine.
Vitamins participate in synthesis of amino acids
The importance of vitamins for metabolic processes of the body in the fact that they are involved in the synthesis of some essential amino acids. For example, vitamin B12 is involved in the creation of methionine.
Five best vitamins for metabolism
We have identified five of the best vitamins and minerals to maintain and enhance body functions, including metabolism, which plays an important role in weight control.
B vitamins
The B vitamins play an important role in the energy metabolism of the body. The B vitamins include:
- B12
- Biotin
- Folate
- B6
- Pantothenic acid or B5
- Niacin, or B3
- Riboflavin or B2
- Thiamine or B1
The shortage of one of the b vitamins can affect other vitamins of this group, which may result in the violation of human metabolism.
- B12 is essential for metabolism of protein and fat. But for correct work it is necessary that the body received B6 and folate.
- B6 also helps metabolize protein.
- Thiamine helps the body to metabolize fats, proteins and carbohydrates.
The body’s ability to process fats, proteins and carbohydrates is vital. A healthy metabolism ensures that the body uses these nutrients for energy instead of storing them as fat.
People should regularly eat foods containing b vitamins to meet their daily needs. For products with a high content of b vitamins include:
- Lean meats and seafood
- Whole grains, including barley and brown rice
- Dairy products
- Eggs
- Some fruits, such as bananas, apples, grapes and watermelon
- Nuts and seeds
- Some vegetables, including spinach, potatoes and pumpkin
- Enriched with vegetable milk
- Nutritional yeast
- Enriched cereals
Vitamin D
Two studies have investigated the Association of vitamin D with weight elderly women and children. In both cases, the scientists found that women and children with overweight levels of vitamin D were lower. Currently, the researchers are not sure whether low vitamin D in obesity, and Vice versa. However, it is known that nutrition, blood sugar control and the time spent in the fresh air, can play a role in changes of body weight.
Studies still show that vitamin D helps to control blood sugar and improves insulin resistance in people with diabetes.
Unlike other important vitamins people can get vitamin D from sunlight. Safe sun exposure is the fastest way to get your vitamin D. Foods containing vitamin D include:
- Egg yolks
- Oily fish such as salmon, mackerel and sardines
- Fish oil
- Enriched dairy products
- Enriched with vegetable milk
- Some types of mushrooms
If a person has excess weight, vitamin supplements alone will not help to reset it. Weight loss is only possible with lifestyle changes. However, a study conducted in 2016, showed that postmenopausal women with type 2 diabetes, eating yogurt, fortified with vitamin D, improved blood sugar levels and reduce inflammation. In addition, they have a decreased waist size.
An earlier study showed that calcium supplementation with added vitamin D reduces the risk of weight gain in postmenopausal women.
Calcium
New studies also suggest that calcium can be vital for a healthy metabolism, control blood sugar, and bone health.
Some studies, conducted in 2010, indicate that a higher intake of calcium in combination with vitamin D can contribute to weight loss. A study in 2007 showed that a diet high in calcium boosts weight loss in people with type 2 diabetes. However, more recent studies to determine whether it is an effective weight loss strategy.
Calcium supplements can be purchased in any pharmacy or health food store, but best of all it is best to obtain adequate calcium from dietary sources, including:
- Dark green leafy vegetables
- Enriched orange juice
- Seeds
- Almonds
- Milk
- Yogurt
Iron
The body needs iron for healthy growth, development and metabolism. Iron is also vital for the proper functioning of cells and the production of certain hormones, and emeinem important for oxygen transport in red blood cells. Red blood cells carry oxygen to/from the muscles and tissues throughout the body.
If a person has low iron levels, he can’t send enough oxygen to your muscles. Muscles with low oxygen content can not adequate amounts to burn fat for energy. Low amounts of iron also interferes with optimum metabolism in the body.
Sources of iron include:
- Dark green leafy vegetables
- Beans
- Enriched cereals
- Meat
- Brown rice
- Nuts
- Tofu and soybeans
Although iron is vital, in high doses it can be toxic. Therefore, before taking any supplementation, you should speak with your doctor or dietitian about whether you have iron deficiency.
Magnesium
Without magnesium will not occur chemical reactions that produce energy in the body. This dependence means that magnesium is necessary for metabolism and energy production.
Magnesium is available in a variety of products, including:
- Nuts and seeds
- Legumes
- Spinach
- Bananas
- Salmon and halibut
- Whole grains
- Potatoes
People can also take magnesium supplements, but first must talk to the physician, since supplements can have adverse effects on people with some major health conditions.
The lack of vitamins a catastrophe for the body
The important role of vitamins in metabolic processes explains why a shortage of these substances, malfunctions in the body and emerging diseases. Lack of vitamins can cause:
- headache
- deterioration of vision
- the appearance of lethargy, weakness, fatigue, irritability
- brittle nails, hair loss
- insomnia, depression
- dysbiosis
Chronic deficiencycan cause serious diseases of various systems and organs and even lead to death.
If you are thinking about taking a new vitamin or mineral supplements to improve metabolism and weight loss will first discuss this with a specialist. Vitamins and minerals will not necessarily improve metabolism. However, they will help to ensure adequate nutrition and to correct the deficiencies, if it exists. This, in turn, will help prevent unintended weight gain and maintain a healthy metabolism.
Some supplements, especially high doses, can cause side effects, worsen the condition or interact with drugs.The safest way to consume more vitamins and minerals, improves metabolism, is a healthy, balanced diet.