Vitamins for weight loss and metabolism is it possible to lose weight by taking vitamin D and without making great efforts? If we stick to some recent studies, it would be enough to ingest 5 micrograms of vitamin D every day to keep weight under control and avoid the extra kilos. Vitamin D, known as the super vitamin, is an exceptional ally to lose weight because it helps activate metabolism, fights the swelling responsible for the accumulation of fat and promotes the feeling of fullness. It is important to consume the right amount of vitamins, in this case of vitamin D, without exceeding the dose, since excesses can have undesirable effects. From the outset, to know if our diet has the necessary contribution of vitamin, it is convenient to know which foods are rich in this vitamin.
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1. How much vitamin D must be consumed?
Vitamin D helps burn fat, activate metabolism and increase muscle tone. The recommended amount is 5 micrograms per day, and only for a limited time, you can increase the amount. Excess can cause nausea, dizziness and other side effects.
2. Vitamin D in fish
The fresh fish is one of the main sources of vitamin D. Thus, for example, salmon, tuna, anchovies, and herrings are some of the richest in this vitamin fish. A fillet of 100 grams of tuna, for example, contains 16 micrograms of vitamin D.
3. Vitamin D in fruit and vegetables
Vitamin D, in combination with calcium, is found mostly in fruits and vegetables. In order to preserve the greatest number of nutrients, whenever possible it is better to eat it raw or with a very short cooking. Choose green leafy vegetables, nuts, and mushrooms.
4. Vitamin D in whole grains
Vitamin D is also present in whole grains, wheat flakes, oats and bran (without exceeding daily doses). They are an ideal food for breakfast or snack, helping us to keep under control the nervous hunger that leads us to peck between meals.
5. Vitamin D in eggs
The egg is healthy the yolk and egg, although in this case, we focus on the yolk because it contains about 5 micrograms of vitamin D. They can be eaten cooked or used to enrich a salad. However, it is advisable not to exceed the recommended amount of three eggs per week.
6. Vitamin D in dairy
The dairy products are also a good source of vitamin D, although in this case, it is advisable to choose dairy products low in fat -for the weight- better care. There are also foods enriched with vitamin D. As for milk, it is also good to include vegetable milk in the diet.
7. Vitamin D from the sun
Especially in winter our reserves of vitamin D can be reduced, and for this nothing like a good walk in the central hours of the day, to take advantage of sunlight. It is only necessary to spend 15-20 minutes a day, a very healthy exercise. The sun activates the synthesis of vitamin D.
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