We knew that vitamin D is important for strong bones. But that it is also important for a good figure, we are surprised. And did you know that a deficiency of this vitamin can even lead to obesity?
If you start eating less or differently because you want to lose some kilos, it is important that you keep an eye on your vitamins. For example, those who don’t get enough vitamin D can even gain weight! Conversely, the same applies: if you are overweight, you are more likely to have a vitamin deficiency.
1. Vitamin D
A vitamin D deficiency can cause more fat storage and therefore excess weight. Too little vitamin D can give you a higher blood sugar level, which means you will arrive faster. Several studies also show a link between a lower vitamin D status and an increased risk of developing type 2 diabetes. The reverse also applies: overweight people often have a vitamin D deficiency. This is firstly because vitamin D is stored in fatty tissue, which means there is less vitamin D available in the body. Another possible cause is that too little vitamin D is produced through the skin by daylight, because overweight people would move less and go out less often.
2. Vitamin B1
Vitamin B1 deficiency also occurs regularly in overweight people. Vitamin B1 ensures, among other things, the burning of carbohydrates from our food, which gives us energy. But even if you lose weight, the risk of a vitamin B1 deficiency remains: due to an energy-restricted diet, the intake of vitamin B1 is often on the low side. Therefore, pay attention that you lose weight in a responsible manner. Vitamin B1 is mainly found in pork and grain products. Other foods contain little of this vitamin.
3. Vitamin B5
The moment you lose weight, vitamin B5 is desperately needed. This vitamin ensures that fat is released from the fatty tissue and is burned. But that is not all: it also reduces the feeling of hunger. Vitamin B5 is mainly found in animal products such as eggs, milk, herring and meat. In addition, potatoes, vegetables and fruit contain this useful vitamin.
4. Vitamin B6
People with obesity often have a much lower vitamin B6 value. You need vitamin B6 for blood production, a healthy immune system and a properly functioning nervous system. On the other hand: too much vitamin B6 is also not good. So be careful with vitamin supplements. Too high a dose can lead to health problems such as numbness, tingling or severe nerve pain in the hands and feet. Good sources of vitamin B6 are meat, eggs, fish, grain products, potatoes and legumes.
5. Vitamin B11 (folic acid)
People who are overweight, but also people who do not eat 250 grams of vegetables every day, run a serious risk of a folic acid deficiency: an important vitamin for your immune system and nervous system. Especially women after the transition with overweight would have a much lower folic acid level than women with normal weight. Folic acid is mainly found in green vegetables (especially spinach and Brussels sprouts bursting with it), fruit and whole-grain products.
6. Vitamin B12
In people with obesity, a vitamin B12 deficiency is more common, although it is not entirely clear why this is. Vitamin B12 is important for good resistance. In addition, the vitamin plays a role in the formation of healthy red blood cells, it supports your nervous system and provides more energy. Vitamin B12 only occurs in foods of animal origin, such as fish, meat and dairy products. Vegetarians, but certainly vegans, have to pay extra attention to get enough of it. If not, take a supplement.
7. Vitamin C
It seems that people with little vitamin C in their blood have a larger waist circumference than people whose blood is richer in vitamin C. This vitamin is primarily important for good resistance. In addition, it ensures healthy bones, teeth, skin and blood vessels, and more energy. Vitamin C is mainly found in vegetables, fruit and potatoes. Of all vegetables and fruits, this colorful vegetable contains the most vitamin C.
Too much isn’t good either
According to the Nutrition Center you will get enough nutrients if you eat according to the Schijf van five. If you still want to supplement this with a dietary supplement, then you should choose one that contains no more than one hundred percent of the recommended daily allowance (RDA) of vitamins and minerals. In this case, the Vitamin Information Bureau recommends a multivitamin with one hundred to a maximum of three hundred percent of the RDA. If you take high-dose nutritional supplements, you can get too much of some micronutrients. This can cause certain health problems.