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By Author: Arushi Dutta

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Table of Contents

Table of Contents ...............................................................................................................................2

Book Description ................................................................................................................................3

Introduction .......................................................................................................................................4

Chapter 1 – Vitamin A .........................................................................................................................5

What is vitamin A? ..........................................................................................................................5

Why is vitamin A crucial?.................................................................................................................5

What are the indications of lack? .....................................................................................................5

Chapter 2 – Vitamin B .........................................................................................................................6

Chapter 3 – Vitamin C ........................................................................................................................8

Vitamin C and Cortisol .....................................................................................................................8

How to Use Vitamin C to Lose Weight ..............................................................................................9

Chapter 4 – Vitamin D ....................................................................................................................... 10

Where to get your vitamin D ......................................................................................................... 10

Chapter 5 –Vitamin E ........................................................................................................................ 12

Conclusion ....................................................................................................................................... 14

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Book Description

This book is about different kinds of vitamins and gives an overview of how these

vitamins help in weight loss and underlines the effects of obesity on our daily life

especially children and the younger generations. Not only in children but these health problems are the major issue for all humans as the reason for their hectic schedule but

along with this here are some daily measures to overcome these problem. As obesity has

become a serious health problem globally, more attention is needed about nutritional problems in the overweight and obese population, especially about vitamins and

oxidative stress. Weight loss interventions are often associated with reduced intake of micronutrients, such as vitamin B6, calcium, and vitamin E. Several vitamins have been

found to play important roles in food intake and weight control. Supplementation of

these vitamins may be helpful not only for weight loss but also for the prevention of diabetes and other obesity-related diseases.

To tackle these downfalls, this book gives you to the point details and various steps to overcome several fat gain problems and at the same time suggest you some diet related

daily routine to follow to live a healthy life. All the chapters are specially designed so that readers shall understand each and every aspect of vitamins, intakes of different

kinds of vitamins, symptoms of some health issues and other diet plans to follow in their

busy schedule which is quite easy to practice. This book is specifically for those readers who want to change their daily routine onto the healthier diet schedule and want quick

and easy hacks to carry them out at the same time. Apart from this, it can also be

followed by readers who want to gain some knowledge about diet, workouts, and nutrition.

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Introduction

Here, the book is about the “THE VITAMINS AND WEIGHT LOSS” we are generally

going to discuss that how one could lose weight by either their workouts or usually by

intake of several vitamins such as A, B, B12, gastric bypass, C, D, E. Basically this book includes that how these Vitamins could lead to a deficiency and how their proper intake

could cure certain diseases and could kill the fat or obesity-related disease. In this book,

we are discussing that how children are getting victim of the fat gain at a younger age due to their daily eating habits, skipping their breakfast and how should they follow a

regular routine. Which vitamin they should take accordingly to overcome several fat gain problems. Not only in children but these problems are a serious issue for all

humans as the reason of their hectic schedule but along with this here are some daily

measures to overcome this problem. So, this book includes some easy and special diet related to specified vitamins that how these vitamins could be affected in fat burning

processes and how one could overcome by obesity-related diseases. That anyone can

follow at their homes by having a look over it mentioned in this book.

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Chapter 1 – Vitamin A

What is vitamin A?

The vitamin A is fat soluble and is the type of retinoic acid, retinal, and retinol. Because

these retinoid are present in our tissues and are hardly unavailable.

Various carotenoids and evidence indicate that carotenoids work collectively to provide their health benefits. Taken together in supplement form, these are typically called

"mixed carotenoids." The body can make all vitamin A it desires from these plants. They

are water soluble and do not accumulate in the human body, so toxicity is rare.

More than 500 carotenoids are identified; fewer than 10 percent can be made into

vitamin A in the body.

Why is vitamin A crucial?

Vitamin A plays an essential role in bone development, reproduction, and immune

system health. It also helps the skin and mucous membranes repel viruses and bacteria

more efficiently. It may slow decreasing retinal function in individuals with retinitis pigmentosa, and is essential to healthy vision.

What are the indications of lack?

One of the first sign of a deficiency is night blindness. Permanent blindness can result if

the lack is left unchecked. Vitamin A deficiency also permits opportunistic infectious diseases for example pneumonia and measles to become lethal. Supplements may not be

wise for alcoholics, yet because vitamin A is stored in the liver, and prevent liver damage

could make them more susceptible to vitamin A toxicity.

Vitamin A status in patients with obesity, fatty liver disease and after gastric bypass surgery

Background: Vitamin A participates in several essentials functions in the human body, and their serum concentrations may be decreased in non- transmissible diseases.

Since these people are more susceptible to oxidative stress which, by itself significantly increases the consumption of materials having antioxidant function 27, the vitamin A

deficiency may show up in individuals with NAFLD, leading to the disease.

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Chapter 2 – Vitamin B

The B vitamin family is made up of eight B vitamins. Although they may usually be

understood as a group and frequently work together in the body, important and

exceptional functions are performed by each of the B vitamins. To help you better understand the roles of each of the B vitamins.

Thiamin

It produces cellular energy from the foods you eat and also supports normal nervous

system functionality. It is found in a wide variety of foods, with some of the best sources

coming from pork, whole grains and lentils. Thiamin can also be found in spinach, peas, milk, cauliflower, red meats, yeast, nuts, sunflower seeds, and legumes.

Riboflavin

Also referred to as vitamin B2, riboflavin supports cellular energy production. Riboflavin is found in a number of foods such as fortified cereals, milk, eggs, salmon,

beef, spinach and broccoli.

Vitamin B6

Involved in over 100 cellular responses throughout the body, vitamin B6 keeps various bodily functions operating at their best. Vitamin B6, known as pyridoxine which is

needed to metabolize amino acids and glycogen and is also crucial for healthy nervous system function and red blood cell formation. Vitamin B6 includes meat, poultry eggs,

bananas, fish, fortified cereal grains and cooked spinach.

Biotin

Vitamin B7, or biotin, is usually found in foods for example strawberries, brewer’s yeast, organ meat, cheese, and soybeans. For those who are biotin deficient, studies reveal that

biotin may help support healthy hair, skin and nails.

Diets that can improve vitamin B6 status and maintain fat-free mass for healthy weight

loss.

Vitamin B12, childhood obesity, and recommended dosages after gastric bypass surgery

Objective - To assess whether overweight children and teens are at a heightened risk for

vitamin B12 deficiency.

Participants - Three hundred ninety-two children and teens were split into 2 groups as

follows: the normal-weight group had body mass indexes, computed as weight in kilograms divided by height in meters squared, under the 95th percentile; the fat group

had body mass indexes equal to or above the 95th percentile. Low serum B12 was

defined as a B12 concentration less than 246 pg/ml, and vitamin B12 deficiency was defined as a level below 211pg/ml.

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Primary outcome measure Vitamin B12 concentrations corrected for body mass index

standard deviation scores, age, and gender.

Decisions - Obesity in children and adolescents was associated with an elevated risk of

low vitamin B12 concentration. We urge that dietary assessment of fat children should contain an estimation of vitamin B12 consumption. The possibility of vitamin B12

deficiency in addition to other micronutrient deficiencies should be contemplated in overweight children.

Gastric bypass, a weight loss surgery procedure, is often successful for people that need to

lose a considerable amount of weight. On the other hand, the process additionally changes the ability of the body to absorb certain nutrients, including vitamin B12. You

may need to take supplements for the rest of your life to prevent serious neurological

complications after this operation.

Gastric Bypass

Gastric bypass surgery uses a mix of malabsorption and limited food intake to speed

weight loss. First, the surgeon reduces the belly to an egg-sized pouch, helping you feel full after eating modest amounts of food. Second, she rearranges the digestive system,

blocking some absorption of calories and other nutrients, including vitamin B12 and

causing food to bypass part of the small intestine.

Vitamin B12

The body needs vitamin B12 for proper nerve function, production of red blood cells and

other substances called for in you cardiovascular and immune system functions. Most normally healthy individuals get vitamin B12 from animal protein sources, including

dairy products, poultry, fish, meat, and eggs. Over-the-counter supplements also

provide vitamin B12, as do prescription injections and nasal sprays. Materials that are often decreased after gastric bypass surgery depend on by ordinary absorption of B12

from food sources.

After gastric bypass, individuals cannot eat enough food to satisfy their needs for

vitamin B12, nor do they absorb B12 correctly from the little food they consume.

Because the liver stores several years' worth of B12, you may not reveal signs of a lack

for several years after surgery. However, as many as 70 percent of gastric bypass patients have low blood levels of vitamin B12 after the first year, and more than 30

percent have symptoms of what if they rely just on multivitamins for B12 supplementation.

Early indications of vitamin B12 deficiency include anemia, poor appetite, fatigue,

weakness, diarrhea, dizziness, fast heartbeat, swollen or sore tongue, numbness and tingling senses. Protracted B12 deficiency can cause irreversible nerve damage,

dementia, psychosis, changed mood, spasticity, and memory loss.

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Chapter 3 – Vitamin C

The influence of vitamin C on fat burning exercises, foot intake, and obesity

Vitamin C is one of the most significant and most flexible nutrients used by the human body. It’s the foundation for all new cell - cell and building growth, is also a vital player

in weight reduction, and is crucial to the immune system. If you really want to lose

weight quickly and lose it in a healthy way, vitamin C can make all the difference.

Vitamin C helps in the process of losing weight in two very major ways: it’s a part of an

important amino acid that burns off the stored fat you already have, and it helps regulate the hormone that tells your body to store fat.

Vitamin C and Cortisol

To understand the first mechanics of weight loss using vitamin C, you first need to

understand what the hormone cortisol is and how it works. Some of the information is misleading, incorrect, or merely a little confusing, although there’s been an awful lot of

press lately on cortisol.

Cortisol is one of the stress hormones. Each stress hormone (adrenalin is another) has

certain jobs in the existence of anxiety. It stimulates the release of these stress hormones to do their various occupations when the mind perceives anxiety, which can be anything

from a paper cut to a job loss. All of those occupations are meant to shield the body from

both the physical and the mental impact of whatever might be causing the anxiety in the first place.

Cortisol’s particular job is to store body fat, specifically abdomen fat. Our bodies are

made to associate pressure with a potential deficiency of food. In the previous days,

pressure might mean that you were either on the run from a natural disaster, an enemy tribe, or a predator.

So your brain sends out a supply of cortisol and glucose is taken by that cortisol and converts it to fat, instead of permitting it to go through the process of being converted to

glycogen, which is what your food becomes so that it can be burned as energy.

The role that vitamin C plays in this mechanism is that it's an incredibly powerful

antioxidant that reduces the impact of stress physically. With enough vitamin C on board, your brain sends out less cortisol perceives less pressure and consequences. This

prevents new abdomen fat from being kept, which brings us to the second manner that

vitamin C aids weight loss.

But, you need tons of vitamin C to make L-carnitine. This is where making sure you get enough of the nutrient really comes into play again. Vitamin C is a soluble vitamin; we

don’t store much of it. However, we use a lot. Remember, vitamin C is crucial to all cell

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growth and cell repair, and your body also needs it for your immune system. Those are

larger precedence, as far as the body is concerned than losing weight.

How to Use Vitamin C to Lose Weight

The best way to get nearly every nutrient is through whole foods. Nutritional

supplements are not bad, but other nutrients are provided by whole foods too, and quite often a more readily utilized form of those nutrients.

Your first step is to eat a diet loaded with great vitamin C rich foods. Some of the best

are spinach, kale, strawberries, pomegranates, grapefruit, and oranges, essentially any

type of fruit or vegetable. Do your best to eat at least one vitamin C rich food at every meal and snack.

Breakfast has been labeled the most important meal of the day. We summarized the results of 47 studies analyzing the organization of breakfast consumption with

nutritional adequacy, body weight, and academic performance in children and adolescents. Breakfast eaters generally have more daily calories yet were less likely to be

overweight, although not all studies associated breakfast missing with overweight.

Evidence indicates that breakfast consumption may improve cognitive function related to school attendance, test grades, and memory.

Breakfast as part of a healthful diet and lifestyle can positively affect children’s health and

well-being. Parents should be supported investigate the availability of a school breakfast program or to provide breakfast for their children. We advocate consumption of a

healthy breakfast on a daily basis consisting of an assortment of foods, particularly high-fiber and nutrient-rich whole grains, fruits, and dairy products.

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Chapter 4 – Vitamin D

The Influence of Vitamin D on childhood obesity, aging, depression and weight loss

Vitamin D insufficiency and childhood obesity have been classified as epidemics through the world, and both share some common risk factors including inactivity and

poor diet. It's not clear whether vitamin D deficiency is a consequence of obesity, or

leads to, or whether there are regulatory interactions between vitamin D action and excessive adiposity.

The effects of this deficiency in childhood obesity seem to have negative influences on overall well-being, including insulin resistance, inflammation, and impeded bone

mineralization, along with increased future risk of type 2 diabetes, cardiovascular disease, and osteoporosis. Most of the findings to date indicate that the vitamin D needs

of obese children are greater than the fat. Although ultraviolet B-induced skin synthesis

is a primary source of vitamin D, its use is neither feasible nor prudent due to headaches for skin cancer for many. Additionally, getting adequate vitamin D from natural food

sources alone is typically not achievable, and even in states that permit fortification, vitamin D intakes are low. Consequently, in overweight children, vitamin D

supplementation is warranted. Weight loss interventions using physical activity and

energy constraint may additionally enhance the poor vitamin D status correlated with obesity. Over time, there have been several of factors which are connected to weight

loss. From fat, minerals, carbs, calories and the quantity of rest you have - technology

has been able to provide us a look at how exactly these issues component in the weight loss front.

Vitamin D is clearly useful in preserving sugar levels inside the standard rates together

with processing in foods. Vitamin D can also be one factor in generating synthase which

will be an enzyme that is mainly concerned in converting calories into fat. The more vitamin D a person has, the more synthase the body produces, therefore producing to

the system holding more fat that it's expected to. Although a link to obesity is not

particularly clear, vitamin D deficiency could in a means be attributed to weight gain.

Where to get your vitamin D

Regardless of its reasons, vitamin D is a very crucial factor in a person's diet. It will help

ward if when consumed in effectively and numerous illnesses such as stroke, are capable

of offering a healthy and glowing skin to one. When the sun isn't yet too hot to hurt the skin vitamin D is best consumed through the early morning hours. Of course, keep in

mind that this does not create vitamin D the marvelous weight loss compound.

To work at its best, the factor can also be included with the amount of calcium in the

body. A healthy lifestyle of fruits and vegetables can be considered. A weight loss factor

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or not, vitamin D is something which every person should think about to remain

healthy.

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Chapter 5 –Vitamin E

Vitamin E added to others is found naturally in some foods, and accessible as a dietary

supplement. "Vitamin E" is the combined name for a group of fat-soluble compounds

with distinctive antioxidant activities.

Naturally occurring vitamin E exists in eight chemical forms (alpha-, beta-, gamma-,

and delta tocopherol and alpha-, beta-, gamma-, and delta-tocotrienol) that have changing amounts of biological activity. Alpha- (or α-) tocopherol is the only form that

is recognized to meet human conditions.

Serum concentrations of vitamin E (alpha-tocopherol) depend on the liver, which takes

up the nutrient after the various kinds are consumed from the small intestine. The liver preferentially re-secretes only alpha tocopherol via the hepatic alpha-tocopherol

transfer protein; excretes and the liver metabolizes the other vitamin E-types. As a

result, cellular and blood concentrations of other types of vitamin E are lower than those of alpha-tocopherol and have been the areas of less research.

Antioxidants protect cells from the detrimental effects of free radicals, which are molecules which contain an unshared electron. Free radicals damage cells and might

lead to the development of cancer and cardiovascular disease. Unshared electrons are exceptionally dynamic and react quickly with oxygen to form reactive oxygen species

(ROS). The body is additionally exposed to free radicals from environmental exposures,

such as cigarette smoke, air pollution, and ultraviolet radiation from the sun. ROS are part of signaling mechanisms among cells.

Vitamin E is a fat-soluble antioxidant that stops the production of ROS formed when fat undergoes oxidation. Scientists are investigating whether, by limiting free radical

production and perhaps through other mechanisms, vitamin E might help delay or prevent the chronic diseases associated with free radicals. In addition to its activities as

an antioxidant, vitamin E is involved in immune function and, as demonstrated chiefly

by in vitro studies of cells, cell signaling, regulation of gene expression, and other metabolic processes.

Vitamin E replete endothelial cells lining the interior surface of blood vessels are better able to resist blood-cell components sticking to this surface. Vitamin E also increases the

expression of two enzymes that suppress arachidonic acid metabolism, thus increasing the release of prostacyclin from the endothelium, which, in turn, dilates blood vessels

and inhibits platelet aggregation.

Recommended Intakes

Intake recommendations for vitamin E and other nutrients are supplied in the Dietary Reference Intakes (DRIs) developed by the Food and Nutrition Board (FNB) at the

Institute of Medicine of the National Academies (formerly National Academy of Sciences). DRI is the general term for a set of reference values used to plan and evaluate

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nutrient intakes of healthy folks. These values, which change by age and gender,

comprise:

Adequate Intake (AI): confirmed when evidence is inadequate to develop an RDA and is

set at a level presumed to ensure nutritional adequacy. Tolerable Upper Intake Level (UL): maximum daily intake unlikely to cause adverse health effects.

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Conclusion

In the end, this book would simply like to suggest you as obesity-related diseases are

spreading among humans. But there are several symptoms that could be seen before

gaining these diseases and the way we could find is being described in the book in all the 5 Chapters of this book. These fat gaining diseases could be controlled before and

recovered soon before they exceed the certain level. Scientific studies have found close

relationships between vitamins and obesity. For example, childhood obesity is often associated with an increased risk of low vitamin B12 concentration.

The condition of deficiencies in several vitamins is especially serious in those with non-

alcoholic fatty liver disease and after gastric bypass surgery. Individuals with

deficiencies in some vitamins are more difficult to lose fat mass and burn less fat during fat burning exercises. Low levels of certain vitamins may perturb cellular functions and

impair insulin action, glucose metabolism, and other metabolic processes. So we suggest

you to follow these rules and just by certain workouts you can defend these rising high issues. One must follow the described right proportion of the vitamins and which

vitamin is rich in which field could help out a lot. And this process will not take much of your time from your hectic schedule as it could be followed along with your diet these

vitamins do contain certain diseases of their own so they should be in right proportion.

Certain diets can improve vitamin status and the whole dietary quality, and help maintain fat-free mass during the weight loss time. The right dosages are necessary after

gastric surgeries for obesity, to adjust the reduced serum vitamin levels. Many vitamins

are antioxidants. Correct dosages of vitamin supplementation may also help reduce systemic oxidative stress in overweight and obese individuals. Effects and applications

of vitamin A, B, C, D, and E supplementation on controlling body weight, cholesterol, and oxidative damages are discussed here.

MEET THE AUTHOR

Arushi Dutta Nutritionist and Fitness Expert in MyFitFuel