Debbie J., MS, RD contributed this article –

These vital nutrients are responsible for a host of actions, varying in their biological activity. Vitamins serve several purposes from cell division and co-enzyme function to blood clotting and antioxidant function. For optimal performance, concentration, reproduction, and immunity you need both water-soluble and fat-soluble vitamins.


Why it matters that you eat your vitamins… Your system can’t operate at its fullest without all the bits and pieces involved in each process. Water soluble vitamins are not stored in the body so you need to eat them daily. These are all the B vitamins (Thiamin, Riboflavin, Niacin, Pantothenic Acid, Pyridoxine, Biotin, Folate, Cobalamin) and Vitamin C. The fat soluble vitamins (A, D, E and K) are stored along with fat and can be consumed weekly if in high enough concentrations. Supplements can definitely help fill gaps in your diet, but remember that vitamins are in their perfect form for best absorption and use from their original food sources.

Though not directly related to weight, per se, vitamins are involved in hormone balance, energy production, metabolism, and combatting inflammation. These processes can be impaired due to insufficient vitamin availability. Maintaining an adequate intake of all the vitamins is essential for achieving a healthy weight. To do so, get an abundance of fruits and vegetables of all colors (see Eating a Rainbow Every Day), nuts, seeds, beans, a few servings of lean meats and fish, and a couple of low-fat dairy servings each day.

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Debbie James is a registered dietitian. Any views or opinions presented in this article are solely those of the author and do not necessarily represent the opinions or recommendations of Fitness International, LLC.



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