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Essential Vitamins and Minerals
A number of metabolic chemical reactions are involved in the turning of glucose into energy rather than into fat. They are controlled by enzymes, which are themselves dependent upon the availability of certain vitamins and minerals in the body. These essential or vital nutrients include 22 known vitamins and minerals. If reserves of these vitamins and minerals are diminished you will lack energy, and it will become difficult for your body to convert blood glucose into energy instead of fat. You will also experience a variety of other diet-induced disorders. Let's address ten vitamins and minerals that play a big role in the ability to burn fat and to convert glucose to energy rather than fat:
Vitamin B2 (Riboflavin): Plays a critical role in the body's oxygen-based energy production in the heart and skeletal muscles. It helps to turn fat, sugar, and protein into energy. It also helps to prevent cardiovascular disease and as well as damage to cells that occurs through oxidation. Ideal sources of riboflavin that help to establish a fat-burning condition include almonds, broccoli, brown rice, fresh fruits, legumes, mushrooms (crimini) naturally leavened breads, Spinach, and other dark leafy greens.
Vitamin B3 (Niacin): Balances blood glucose and helps to lower blood cholesterol levels and to help the body process fats. It is also involved in the regulation of insulin activity and is important in energy production. It also helps prevent DNA damage that leads to cancer. Ideal sources of niacin include almonds, asparagus, brown rice, crimini mushrooms, shitake mushrooms, and naturally leavened bread.
Vitamin B5 (Pantothenic acid): Controls fat metabolism in your cells and helps turn carbohydrates and fats into usable energy. It also supports your adrenal glands and your body's ability to respond appropriately to stress. Ideal sources that will best enable you to establish a fat-burning condition include alfalfa sprouts, brown rice, lentils (sprouted or cooked), mushrooms, naturally leavened bread, and peas.
Vitamin B6 (pyridoxine): Helps to maintain hormonal balances and aids in the digestion of protein. Ideal sources that will best enable you to establish a fat-burning condition include brown rice, cauliflower, legumes, sweet potato or yams, and sunflower seeds.
Vitamin C (Ascorbic acid): Helps protect cells from free radical damage, to overcome frequent colds and lung-related problems, and improves iron absorption, which helps greatly to reduce fatigue. It also lowers the heart rate, and helps to keep energy high. Excellent sources of vitamin C include broccoli, bell peppers, Brussels sprouts, cauliflower, citrus fruits (orange, lemon, and grapefruit) kale, mustard greens, papua, parsley, and strawberries. To view more sources of vitamin C that will best enable you to establish a fat-burning condition click here:
Vitamin Choline: Helps in the metabolism of fat. Helps also to prevent fatty liver and kidney diseases, infertility, growth impairment, bone abnormalities, hypertension and cancer activities. It also helps to provide structural integrity and to enable signaling roles in cell membranes to function properly as nutrients enter and waste leaves your cells. It also allows your nerves to communicate with your muscles, reduces chronic inflammation, and prevents the build-up of homocysteine in your blood, which is important to cardiovascular health. Choline is found in small amounts in virtually all plant-based foods.
Vitamin Inositol: Helps breakdown fats and reduce blood cholesterol and to reduce insulin resistance. Also helps to overcome obsessive-compulsive eating disorders. Foods containing the highest concentrations of inositol include fruits, legumes (beans), grains, and nuts.
Mineral Zinc: Helps to keep blood glucose at normal levels and stimulates the action of more than 100 enzymes that are involved in sound metabolism. It is essential for the strengthening of the immune system in general and against pneumonia and bronchial or lung-related conditions. It also supports an optimal sense of both taste and smell, and stabilizes your metabolic rate. Good sources of zinc that help to enable a fat-burning condition include almonds, Brazil nuts, cremini and shitake mushrooms, Napa cabbage, oats, peas, pumpkin seeds, sesame seeds and spinach.
Mineral Chromium: Improves sugar and fat metabolism and helps to lower blood glucose and insulin levels. It also helps to build muscles, regulate food cravings, and helps overcome fatigue, anxiety, depression, hyperactivity, irritability, bipolar disease, elevated blood cholesterol, mood swings, and obesity. Helpful food sources include almonds, apples, broccoli, brown rice, carrots, green vegetables, mushrooms, naturally leavened bread, new potatoes, and parsnips.
Mineral Manganese: Helps to enable healthy thyroid function, and the balancing blood sugar levels, and to synthesize fatty acids and cholesterol, and to maintain healthy nerves, and to protect your cells from free-radical damage. Excellent food sources include all leafy greens, berries, brown rice, Brussels sprouts, eggplant, garlic, grapes, legumes (beans), pineapple, pumpkin seeds and a variety of herbs, spices, and sweeteners.
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In addition to eating more of the above mentioned foods, how do you feel about supplementation? I know lots of us have problems with absorption so to get the necessary levels of these vitamins and minerals do you think taking supplements is a good idea? Do they even break down enough to be absorbed. Are we wasting our money? In my family we have trouble absorbing Vitamin B from our diet, so we have taken megadoses of B just to get the basic amount. But I have hesitated about taking a lot of vitamins, including calcium because I've heard conflicting ideas.
Supplementation research indicates that short-term benefits are good, but toxicities and other related problems that occur with long-term supplementation suggest that we need to come back into balance as swiftly as possible so that we do not have to rely upon supplementation long-term. Used medicinally now and then to help strengthen the body while in a weakened condition can be very beneficial. Probiotics, enzymes, vitamin B-12, and even vitamin D, as well as good multi-vitamin that is formulated from the right ingredients, can be very helpful.