Let us first understand the importance of vitamin D in the Health of a human.
Vitamin D plays a major role in the health of humans. Vitamin D can be described as a fat-soluble vitamin that is essential for both bones and teeth. Vitamin D helps keep our immune system healthy and absorbs phosphorus and Calcium. But nowadays, almost 50% of people lack Vitamin D, which has contributed to a number of diseases. Such as Obesity, Hypertension, and cardiovascular diseases.
BUT WHAT IS THE ROLE OF VITAMIN D IN FAT LOSS? LET US FIND OUT FAT LOSS WITH VITAMIN D.
Obesity is a major problem of the 21st Century. It was also addressed by WHO that obesity is an epidemic of the 21st Century. According to WHO, at least 300 million adults are obese, and individuals who are overweight exceed 1 billion. Obesity does not come alone; it brings many health risks together. It has been seen that deficiency of vitamin d increase risk of type 2 diabetes, cardiovascular disease and CVD risk factors such as hypertension and obesity, which we are talking about.
There was a study conducted on fat loss due to Vitamin D; although one cannot rely on Vitamin D for fat loss alone, including Vitamin D in the fat loss journey plays a major role. The study was conducted in 2013 on two groups of 25 women each for six weeks. Any women had no history of diabetes, weight loss plan, no history of smoking and any other medical condition such as thyroid etc. One group was given Vitamin D supplements, and the other group was given a placebo and both the groups were asked to maintain their daily diet. Both groups were asked to record their daily amount of sun exposure and physical activity during the week. The vitamin D supplements were made by Zahravi pharmaceutical company, Tabriz, Iran. At the end of the study, it was observed that the group consuming Vitamin D lost more weight than the women taking a placebo, and it was confirmed that adding vitamin D during your fat loss journey does increase the rate of fat loss, but there would be no major change in hip Circumference etc.
- Vitamin D affects fat cells as it can influence how fat is stored and metabolized. If vitamin D is low, fat accumulation will be higher. It is also seen that obese people have low levels of vitamin D.
- Insulin sensitivity improves with vitamin D. By increasing Vitamin D, fat accumulation will decrease.
- A hormone named Leptin in petite regulation and fat storage. If you have enough vitamin D, it will help in improving muscle functions, which leads to more calorie burns.
- Vitamin D contributes to reducing inflammation, and reducing inflammation helps in fat burning more efficiently.
FAT LOSS WITH VITAMIN D EXPLAINED SCIENTIFICALLY
Vitamin D helps in fat loss and has been scientifically proven. It helps in breaking down of fat storage for energy and also suppresses formation of new fat cells by regulating the genes involved in fat storage. It was observed in a study conducted in year 2013. Vitamin D helps in improving body’s ability to use insulin and by that, excess fat is not stored as it is used for energy and improved metabolism also helps in better weight management.
Vitamin D level is associated with Leptin. Leptin is a hormone that signals your brain when full and lets you know when to stop eating but having low level of Vitamin D increases Leptin resistance that results in eating more than required. Vitamin D is associated with increased physical Activity and energy as it supports muscle function which promotes fat loss by increasing physical activity. This was proved in a study by The Journal of Clinical Endocrinology & Metabolism.
Vitamin D plays a significant role in the fat loss journey, but vitamin D alone is not enough; a diet should be followed with regular exercise if you want to lose fat. Vitamin D acts as a catalyst in your weight loss journey, but it will alone not cause any significant change. You may also consult your dietician as per your body’s needs.
As we know now, Vitamin D helps in weight loss, but What is the source of Vitamin D??
We have heard from everyone around us that the Sun is the best source of Vitamin D. Our body is capable enough to produce Vitamin D if it gets enough Sunlight. But how much Sunlight is actually needed for our body? many specialists answer the answer to the question that if our skin is exposed to Sunlight for 10 to 30 minutes a day in the Sunlight, it would be enough for the body but it also differs with people like in that region they live or what their skin color is.
Vitamin D can also be obtained from food sources. The different types of food sources are listed below:
Vegetarian Sources of Vitamin D:
We have a limited source of Vitamin D as vegetarian that relies on fortifies food and certain plants but there are options available:
Fortified Foods as Source of Vitamin D: breakfast cereals fortified with vitamin D such as oats etc, some fortified orange Juices (labelled as “fortified with vitamin D3”), Fortified Tofu and Margarine. Fortified Plant based milk is also available like soy, almond, coconut milk. Some plant based yogurts contain Vitamin D. there are also supplements available which are both plant based and vegan. Intake for Vitamin D supplements depends on the deficiency levels.
Certain types of mushrooms, when exposed to Sunlight may produce Vitamin D like shiitake, portobello, and maitake.
Nowadays most common source of Vitamin D3 is Lichen.
As Vitamin D is primarily found in animal-based food, we have plenty of nonvegetarian food sources available.
Non vegetarian food sources for Vitamin D majorly contain Vitamin D3 that is most affective for human body. Fatty Fishes like Salmon, Mackerel, Sardines, Herring, Tuna and Trout.
Cod liver is also a great source of vitamin D, Beef or Chicken Liver Shrimp, Fish eggs, Caviar and shellfish such as Oysters, Egg yolks and Beef liver.
