How vitamin D helps to lose weight

Vitamin D is responsible for strong bones and supports your immune system. But new research, published in the Archives of Internal Medicine, show that the lack of it in the body can also lead to weight gain. If you adjusted the its power, constantly train, but never took off extra weight, you should pay attention to this serious factor. I'll tell you how to normalize the level of vitamin D, to cope with the extra weight.

What is vitamin D

Some sources of vitamin D called "sunshine vitamin" because it is synthesized, when your body is exposed to sunlight.

This fat-soluble vitamin, accumulate in the fatty tissues. The major forms are vitamin D2 - ergocalciferol and vitamin D3 - calciferol. The first is added to food and manufactured by man, and the second is synthesized in human skin when exposed to the sun.

Vitamin D promotes the absorption of calcium and phosphorus, thereby assisting in maintaining bone gain. Unfortunately, the study from 2012, published in the Journal Pharmacology, found that about 50% of the world population lacks vitamin D due to lack of activity in the fresh air, unhealthy lifestyle and environmental factors.

Effect on obesity

Determining the relationship between obesity and vitamin D deficiency is still in development, but there are enough studies that highlight the fact that people with overweight lack the D2 and D3 in the body. In Brazil, it has been found that vitamin D deficiency is 35% higher in obese individuals and 24% higher in people who are overweight. In another study, Iran, randomly selected women with obesity and overweight, and tested their theory using a blind method with placebo.

We were also carried out research on whether the increase in vitamin D levels lead to weight loss. Researchers at the Tehran University of Medical Sciences conducted an experiment on overweight women. They were divided into two groups: one group received regular vitamin D, and the other - a placebo. After 12 weeks, the researchers found a significant reduction in body weight in obese women only by increasing the concentration of vitamin D.

How to increase the level of vitamin D

Exposure to the sun

The most significant factor influencing the production of the vitamin in the body, - exposure to sunlight. To increase its synthesis, you can get up early and go in the morning for an easy walk. In addition, the fresh air will help restore the body in the morning and improve physical fitness. Remember that since 8am exposure to the sun can be dangerous and need to apply sunscreen to prevent skin damage.

vitamin supplements D

If you do not have the possibility to walk in the morning, think about what to add to your diet to synthesize vitamin. Already after a month you will notice a significant change in the level of their energy and feel the strength in my body and be less likely to pick up colds. Changing the diet

The best option for increasing the vitamin in the body - to diversify their usual meal plan foods rich in this vitamin. Pay attention to the fat cow's milk - the best source of vitamin D and calcium. One cup of milk has 24% of the daily value, so drink at least one glass in the morning or before bed.

Most choose salmon dinner or mackerel - these products contain not only beneficial omega-3 fatty acids, but is also very rich in vitamin D. To be specific, 100 g of salmon contain more than a daily intake of vitamin intake.

You can also easily include in your breakfast almonds, yogurt and eggs, which also contain significant amounts of sunshine vitamin. Do not forget to diversify your favorite salads and soups by adding shrimp - a portion of 100 g provides more than 40% of the daily requirement of vitamin D.