Question

Vitamins serve as co-enzymes in many biochemical reactions. Suppose you are a dietician who consults a patient, which desires to lose some weight. Considering that bacteria and human lipid biochemistry and the central metabolism are similar, what vitamins (co-enzymes) would you recommend to your patient to take and which to avoid?

Answer 1

Should increase Vitamin B, Calcium, Omega 3 fatty acids, vitamin D, iron and magnesiusm containing foods. This can maintain healthy  weight  and maintain a good health.

The B vitamins includes B-12, biotin, folate, B-6, pantothenic acid or B-5, niacin or B-3, riboflavin or B-2, thiamine or B-1.

The B vitamins play many essential roles in energy metabolism in the body.

Deficiency in one of the B vitamins can affect other B vitamins, which can disrupt a person’s metabolism. B-12 is essential for the metabolism of proteins and fats. It needs B-6 and folate to work correctly. B-6 also helps metabolize protein. Thiamine helps the body metabolize fat, protein, and carbohydrates.

Good choices of foods that contain B vitamins include:

• lean meats and seafood
• whole grains, including barley and brown rice
• dairy products
• eggs
• some fruits, such as bananas, apples, grapes, and watermelon
• nuts and seeds
• some vegetables, including spinach, potatoes, and squash.
• fortified plant-based milk
• nutritional yeast
• fortified breakfast cereals
• meat substitutes
• some spreads, such as Marmite

Vitamin D

If a person is overweight, vitamin supplementation alone may not improve weight. Weight loss has to come from lifestyle changes as well.

Nevertheless, a study in 2016 found that postmenopausal women with type 2 diabetes, eating vitamin D-fortified yogurt, improved their blood sugar levels and reduced inflammation. They also experience reduced waist size.

Foods that contain vitamin D include:

• egg yolks
• fatty fish, such as salmon, mackerel, and sardines
• cod liver oil
• beef liver
• fortified dairy
• fortified plant-based milk
• fortified breakfast cereals
• some types of mushrooms.

Calcium

Research from 2010 suggests that higher calcium intake combined with vitamin D can assist diet-related weight loss.

Foods high in calcium are:

• milk
• yogurt
• fortified cereals
• fortified orange juice
• dark green, leafy vegetables
• seeds
• almonds.

Iron

The body needs iron for healthy growth, development, and metabolism. Iron is also vital for correct cell functioning and the creation of some hormones.

Sources of iron include:

• meat
• beans
• fortified cereals
• brown rice
• nuts
• dark green, leafy vegetables
• tofu and soybeans.

Magnesium

Without magnesium, the chemical reactions that produce energy in the body cannot happen. This dependency means that magnesium is essential for metabolism and energy production.

Magnesium is available in a wide variety of foods, including:

• nuts and seeds
• legumes
• spinach
• bananas
• salmon and halibut
• whole grains
• potatoes.

All the vitamins are essential in required amount to maintain a good body weight and health. Vitamins are essentials for proper body functions. Restriction of vitamin intake may lead to complex vitamin deficiency syndromes. So there is no need to restrict Vitamins to loose weight.