If you are searching for ways to lose weight then there is a chance that you heard about the vitamin D weight loss tactic.
So in this article, you will read about this vitamin and its possible weight loss benefits.
What is vitamin D?
Vitamin D is a fat-soluble vitamin which is very important for your organism.
Many call it the ‘sunshine vitamin’ because it can be synthesized in the skin when exposed to sunlight. The ultraviolet rays affect the skin oils and vitamin D is produced during that process which is later on absorbed in the body.
Vitamin D maintains the optimal levels of calcium and phosphorus in the blood, it eases the absorption of calcium and it has the main role of protecting bones, muscles, and teeth.
The recommended daily amount of vitamin D is 5 to 10 mcg, whereas pregnant women during the winter period when there’s a lack of sun are advised to increase the intake of this vitamin in order to lower the risk of rickets.
Vitamin D deficiency?
It is estimated that about 50% of the elderly suffer from vitamin D deficiency because their digestive system loses the ability to absorb this compound. It’s common among people in their 70s to have a lack of vitamin D, B12, and calcium.
Vitamin D deficiency may cause osteoporosis in adults and rickets in children.
Deficiency of this vitamin may lead to rickets, headaches, bones, and teeth development problems, fatigue, metabolic disorders, weight gain, cancer, cardiovascular diseases, autoimmune diseases, infections, cognitive disorders.
Deficiency of vitamin D is eliminated by increasing the intake of this vitamin through supplements or food.
Vitamin D for weight loss
Vitamin D deficiency is usually connected with overweight and obesity. Some studies show that women who have a balanced diet with food naturally high in vitamin D lose weight faster and more efficient than women who don’t eat food high in vitamin D.
Researchers at the University of Milan monitored 400 respondents with obesity during a period of 6 months and they confirmed that the 400 respondents had too low concentrations of vitamin D in their blood. In the end, the respondents who combined their prescribed diet with an additional intake of vitamin D lost more weight than those who didn’t.
Previous studies showed that lack of vitamin D is connected with obesity and health issues caused by it.
Data collected in the USA shows that 40 % of adults have too low concentrations of vitamin D in their blood.
So, if you have problems with losing weight you should make some analysis to check the level of vitamin D in your blood.
According to many nutritionists, you should start taking vitamin D right before your first meal. It’s best combined with fats since it breaks them down in your body.
You can achieve better results if you intake vitamin D before breakfast, which should be your largest meal during the day.
Further detailed research is yet to be conducted, so don’t take this for granted. Vitamin D may help with weight loss for someone. It doesn’t necessarily mean it works for everyone.
How to include vitamin D in your nutrition?
The RDA of vitamin D is 600 IU (15mcg) and the daily values are about 400 IU (10mcg).
Your doctor may recommend lower or higher intake taking into consideration your health condition.
To provide enough amount of vitamin D, it is recommendable to sunbathe 10-15 minutes a day, but also to intake it through food.
Good sources of vitamin D are dairy products (milk, yogurt, cheese), eggs and fish.
You can also find this vitamin in plants, especially in cocoa shells, avocado, mushrooms and green plants such as kelp.
Extra virgin olive oil, pumpkin oil, corn and sunflower oil are also rich in vitamin D.
If you need a higher amount of vitamin D, make a diet plan and increase the intake of the listed ingredients and spend some time in the sun.
Be careful not to do this when it’s the hottest time of the day because it can be more harmful than useful in that case.
Foods high in vitamin D:
Although one of the most important sources of vitamin D is the sun, some foods are also high in vitamin D:
1. Cod liver oil
1 tsp: 440 IU (100% DV)
3 ounces: 400 IU (100% DV)
3 ounces: 400 IU (100% DV)
3 ounces: 228 IU (57% DV)
3 ounces: 164 IU (41% DV)
6. Raw Milk
1 cup: 98 IU (24% DV)
1 large: 41 IU (10% DV)
As mentioned above, avocado, kelp, and cocoa shells are also high in vitamin D.
Vitamin D is one of the essential vitamins to protect your bones, teeth, muscles, but also to stay healthy and slim down faster.
15-20 minutes in the sun and a balanced diet including foods high in vitamin D will be enough to secure daily requirements of this vitamin for your body.
Vitamin D can promote weight loss but consider this vitamin as an addition in your weight loss battle since more research should be done to discover the benefits of vitamin D for losing weight.