There is a long list of things what can we do to prepare and make our business more efficientor trip of weightloss: stock the pantry with healthy foods, prepare meals at home, being physically active and managing stress, could be some of the most important. However there is a additional factor, which is often overlooked before starting a plan focused on losing weight and losing fat: analyze nutrient intake.
The truth is that today our state of health, is largely determined by the nutrition quality with which we base our diet. Thus, various nutritionists agree that a very important step is to find out if you have any vitamin or mineral deficiency, believe it or not, on many occasions they are one of the main causes what they hinder progress in weight loss.
Recently diverse studies they have verified that if you want to lose weight, it is essential to check if you have any vitamin D deficiency. While recently much has been said on the direct relationship between vitamin D and the vitality of the immune system, has also been related to this essential nutrient as a factor that can decrease the risk of COVID-19. In particular, another little-known benefit over vitamin D has been found: weight regulation.
The problem is that there is data in which it is confirmed that regardless of the region; between 40 and 70% of Americans suffer a vitamin D deficiency. You are probably wondering Why is it so relevant? Turns out, vitamin D plays a key role in the bone and immune health, regulation of mood, helps strengthen muscles, protects us against cancer, type 2 diabetes and it is essential to maintain weight.
How is vitamin D related to weight regulation?
While it is true that vitamin D is related to the optimal functioning of the organism, at different levels; when it comes to weight loss, we have surprising findings. Such is pointed out by a recent research work, in which it was found that the prevalence of vitamin D deficiency It can be a 35% higher in obese subjects and a 24% higher in those people who are overweight, both compared to people who enjoy a normal body mass index (BMI).
The references don’t stop and there is another meta-analysis supports this. In said study it was found that those participants with lower levels of vitamin D, they had a higher probability of a increased BMI, Another interesting fact is that it applies both in diabetic and non-diabetic patients. In such a way that A study on diabetes, found that the participants with lower levels of vitamin D were more likely to have larger waist circumferences and higher levels of fat, even in thin people with a Healthy BMI.
The experts have various theories on connection between vitamin D and the weight. The most relevant is that excess body fat can store vitamin D, that is, those with more fat can have more space to store this vitamin D, resulting in a deficiency. Another is that vitamin D can help prevent cells from turning into fat cells; therefore, without the vitamin D that stops fat, can cause form more fat cells.
How do you know if you have a vitamin D deficiency?
It will always be recommended seek medical advice and perform some relevant tests. Some warning signs they can be the following:
- Bone and lumbar pain
- Muscle aches and pains
- Mood swings and depression
- More frequent illnesses and weakened immune system
- Prolonged wound healing
The good news is that there are several daily actions that can help raise our vitamin D levels significantly:
- Try to take 15 minutes of sun. Ultraviolet light from the sun helps form vitamin D on the skin, in fact that’s where the 80-90% of vitamin D of the humans. So that spend time outdoors can naturally improve the levels of vitamin D.
- A great idea is to get vitamin D, naturally through nutrition. Planning our daily diet can have great effects on weight loss, bet on the consumption of foods such as: fatty fish, mushrooms, cheeses, egg yolks and liver. There are also some foods that are fortified with vitamin D, as the milk, the yogurt and soy products.
Another point to consider is that according to the stage of life in which we are, we will need to meet different requirements of vitamin D. The recommended amounts, in international units (IU), are:
- Birth to 12 months: 400 IU
- Children between one and 13 years: 600 IU
- Adolescents between 14 and 18 years old: 600 IU
- Adults 19 to 70 years: 600 IU
- Adults over 71 years: 800 IU
- Pregnant and lactating women: 600 IU
Now you know one balanced diet, yes it is the key of the good health and weight loss. Dare to start a healthier lifestyle, which ensures the correct intake of all the nutrients that your body needs.