It can be challenging to shed those extra pounds no matter how much you diet and exercise. An essential part of a healthy diet and body are vitamins and minerals, and many times they are forgotten about when dieting. Making sure your body gets the right vitamins for quick weight loss will help burn fat easier and help you keep that weight off.

There is no one vitamin that will magically help you shed the weight, but a combination of the right vitamins can. The best thing you can do is start with a good multivitamin and mineral supplement. That way you are sure to get a bit of everything you need, even on those days when you don't have time to eat all the vitamins you should, and this can help you lose weight.

The Vitamin B family is very essential and is referred to as the "stress" vitamins. These play a vital role in the thyroid hormones and metabolism, especially vitamins B2, B3, and B6. Foods rich in this are milk, oats, green vegetables, hard cheese, and nuts. Beef, tuna, turkey, and chicken are also loaded with vitamin B.

The other Vitamin B, B5, helps the body to produce energy. By assisting the adrenal function, it helps the body utilize fat in the right capacity, generating energy. Foods rich in this vitamin are nuts, wheat bran, beans, wheat flakes, whole grain breads as well as the same foods that are rich in the other Vitamin Bs.

Choline is a member of the Vitamin B complex, and although it is not a real vitamin, it is made in the liver. It is needed to ensure efficient fat metabolism, and if there is a deficiency fat may get blocked in the liver. Good foods for this are beef liver and heart, egg yolks, peanuts, cucumber, and wheat germ.

Inositol is also a member of the Vitamin B family and made in the body. It also works alongside Choline to metabolize fat. Its purpose is to make sure there is a flowing system in metabolizing the fat in the body. Citrus fruits and soy are good choices that can help supply Choline.

Vitamin C has always been a number one vitamin to promote a healthy body. This helps the body to convert glucose into energy and prevents it from being stored in the body. Good sources of this vitamin, besides orange juice, are: broccoli, green peppers, lemons, strawberries, cabbage, and even Brussels sprouts.

When looking at losing weight, Chromium has been shown to help increase fat loss when dieting. Although it isn't a vitamin, this mineral is essential in processing carbohydrates and reducing hunger pains. It's needed for metabolizing sugars and controlling the blood sugar levels.