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 ABOUT 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.
There was a study conducted on fat loss due to Vitamin D;. However, one can not 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. One group was given Vitamin D supplements, and the other group was given a placebo. Both groups were asked to record their daily amount of sun exposure and exercise. At the end of the study, it was observed that the group consuming Vitamin D lost more weight than the women taking a placebo. 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.
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 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 the region they live or what their skin colour 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, but there are options available:
Fortified Foods as Source of Vitamin D: breakfast cereals fortified with vitamin D, some fortified orange Juices, Fortified Tofu and Margarine.
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.
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.