It’s become so common that you don’t even think about vitamin C. As a supplement junkie, it is a staple I take with my morning juice, among others.

We know a deficiency of this essential vitamin causes scurvy, but that’s like a 19th century problem, where the importance of fruit was not common knowledge.

Let’s fast forward to the present, why do we need vitamin C?

Off the top of my head, I know vitamin C is a great anti-oxidant, especially when it’s combined with vitamin E — together they work to fight off annoying free radicals that will do damage to good cells.

The healing power of vitamin can’t be under-estimated, either, as it is fantastic for building immunity against colds and heals bleeding wounds.

A research study by Arizona State University found that vitamin C aids weight loss. Vitamin C is an important component in creating carnitine, which helps turn fat into fuel.

Apparently, those who had low levels of vitamin C in their blood stream burned 25 per cent less fat than their counterparts with adequate amounts during an hour-long treadmill walk.

The Food and Nutrition Board at the Institute of Medicine recommends adults to consume slightly less than 100 mg a day, but supplement producers expound the benefits of higher dosages.

Personally, I take 500mg a day and I think it’s a comfortable amount, but I still try to eat at least one serving of fruit and a glass of juice daily.

If you’re not into pill popping, load up on foods that are high in vitamin C — grapefruit, kiwi, guava, strawberries and dark green leafy vegetables.

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Any product that has to do with weight-loss is always controversial — does it really work, or is it harmful to your body, does your old weight pile on after you stop taking it?

Diet pills have been laced with amphetamines until the FDA banned it in the 1990s. So now most of them contain caffeine and ephedrine to suppress appetite and keep energy levels up.

Such diet pills tend to be quick fixes and have a reputation for masquerading as deep, scientific formulae that have harmful side effects. Worst case scenario: the weight you lost tends to jump back on after you stop.

The reality of weight-loss is there are no real shortcuts and you will need to experience some kind of hunger. But sometimes, no amount of will power seems to conquer those engulfing pangs, and before you know it, you reach for a bag of chips that are 1,000 calories — almost half of what your body needs in one day.

If you need to take the edge off intense hunger, natural appetite suppressants could provide some reprieve. However, you must be aware that these are not cure-alls and good results will only come about with a nutritious, low-glycemic index diet (for example, whole foods, fish, lean meat, leafy vegetables, grapefruit, apples) and regular exercise.

Here are nine types of natural appetite suppressants:

Chromium picolinate
This form of chromium increases the efficiency of insulin, the hormone that is released after you eat that helps cells absorb sugar, and hence balance out blood sugar levels. In this way, your appetite is curbed as your body can process the food you eat more efficiently. There was some controversy in the U.S. that this form of chromium could damage DNA, which could eventually lead to cancer, but a few research studies have debunked this theory.

Brewer’s yeast
Not to be confused with baker’s yeast, nutritional yeast, or torula yeast, Brewer’s yeast is rich in chromium and B vitamins that help break down carbohydrates, fats, and proteins, which provide the body with energy. This supplement is also good for healthy hair and skin.

Avocado extract
High in omega fatty acids, this oily fruit stops hunger pangs in their tracks by reducing cravings for carbohydrates.

5-HTP
5-HTP (5-Hydroxytryptophan) is an amino acid and is primarily marketed as a serotonin balancer. It helps with alleviating mild depression, but it can also curb your appetite for certain foods. Hunger doesn’t just happen when your body needs fuel to replenish its energy levels, but it also occurs when your serotonin levels are low. This is when you crave “comfort food” like chocolate, popcorn, and ice cream, which are all high in calories and sugar.

Pomegranate leaf extract
This exotic Asian fruit has been making waves in the health and beauty market in the last few years. One of its uses is that it reduces intestinal fat absorption without affecting blood triglyceride levels. Scientific trials on rats found significant weight-loss results but the same on humans is yet to be further proven.

Hoodia gordonii
Derived from a cactus-like plant native to the arid regions of South Africa, Botswana, Namibia and Angola, hoodia gordonii has been touted as an effective weight-loss supplement. For centuries, African tribesmen consume this bitter-tasting plant to stave off hunger and thirst on long hunting trips. Classified as an endangered species of wild flora, there are many counterfeit hoodia supplements in the market due to its high demand. Recent news reported that as much as 80 per cent of hoodia available are fake.

St John’s wort
Many tout this as a gentle anti-depressant, but St John’s wort is also used as a non-stimulant type of appetite suppressant. Some people may not regard this supplement as particularly effective as its effects take several weeks to kick in.

Guar gum
Fiber supplement guar gum absorbs water in the stomach and forms a gelatinous mass that creates a feeling of fullness and also slows the emptying of the stomach.

Agar agar
This is a popular fiber supplement that Japanese women swear by. Derived from red sea algae (also called kanten), agar agar is consumed with water to give a sensation of fullness, which keeps hunger at bay. It comes in the form of a tasteless powder that can be mixed with a variety of food and drinks.

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A joint research team from New Zealand and the US has found that rats fed blueberry extracts gained less weight than the rats that were not. The blueberry nibbling group decreased their food consumption by eight per cent, which also showed they felt full at that level of food intake.

What’s exciting if these findings could be translated to humans — could blueberry extracts find a significant role in weight-loss products? With half of Europeans and 60 per cent of Americans categorized as overweight, the diet industry is certainly paying attention to the potential of the blueberry.

The other conclusion of the study made was that the rats’ antioxidant levels in their blood measured higher than the control group.

Two varieties of the fruit were used — Maru and Centurion. It was found that the Maru type decreased food intake by 8.6 per cent, while the Centurion type produced a 6.2 per cent reduction. Therefore, the effect of the Maru strain had a more significant impact.

By eating less, the rats’ weight gain was also affected — the Maru variety showed a 9.2 per cent reduction in weight gain, as compared to the control group, while the Centurion type effected a 5.3 per cent decrease in weight gain.

Researchers still need to find out the precise mechanism for this satiation effect. They are speculating it has to do with the amino acids in the upper intestine.

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