If you are trying to lose weight by following a low fat diet, you are very much wrong as recent studies have studies that such kind of a diet will not help you lose weight as obesity happens due to sugar and carbohydrates and not due to fat.

A recently concluded study has revealed that individuals keen to lose extra kilos under the belt need to follow a healthy and balanced diet. This diet can include fish, chicken, organic meat, fruits, vegetables, nuts, and berries. Moreover, you should say goodbye to overcooked, fried, stale, and junk food as they kill or reduce the nutrient content. If raw vegetables are not an issue with you, they are any day better than any weight loss diet in this world. It is also advised that you avoid sugar in all forms since that can fatten the tummy.

In addition to that, it is important for you to eat food products rich in fiber. For this, you can eat raw vegetables. Drink at least two liters of water a day (preferably still and lukewarm). An occasional cheat meal that includes cake or brownie will actually help you in losing weight but do not follow this practice for more one meal a day, once a week. Moreover, indulge into healthy activities like meditation, Yoga, and deep breathing exercises for reducing stress and stay away or at least reduce the quantity of alchohol, nicotine, and caffeine. Maintain an active lifestyle – sleep early, wake up early, and jog for a while, you will see the difference for yourself.

Vitamin C:
Also referred to as ascorbic acid Vitamin C is connected with the health of bones, teeth, hormones, collagen, and blood vessels. It plays an important role in absorbing other important substances, such as iron, calcium, and folacin, and it may help cataracts, cancer, and heart disease. Vitamin C is particularly connected with the strengthening of the immune system and the healing wounds.

Vitamin C deficiency includes:
inflamed gums.
slow wound healing.
stomach disorders.
reduced resistance to colds and infections.
skin problems.

Vitamin D:
Vitamin D can be produced in the body as well as from your diet. The human body can also make vitamin D from direct sunlight, or an ultraviolet light source, hits the skin. Ten to 20 minutes of sun exposure 3 times a week is all thats needed. Vitamin D helps build strong and healthy bones and teeth. A person who does not get enough vitamin D and calcium is at a higher risk for bone mass loss, which is known as osteoporosis.

Vitamin D
Turned into a steroid hormone by the body, vitamin D possesses a crucial connection with gene functioning. It significantly impacts how much calcium the body can absorb, and it is vital for bone density and prevention against osteoporosis. More and more new research finds that D may play an important role in fighting diseases such as colon, breast, and prostate cancers. Due to vitamin D’s importance, it is advisable for everyone to talk with their doctor. A simple blood test can reveal a deficiency.

Vitamin E:
Vitamin E is involved with immune system, DNA, and metabolism maintenance. As an antioxidant, research indicates that it may have a positive effect against cardiovascular disease and cancer. Vitamin E has strong antioxidant properties. The vitamin may protect against heart disease and cancer and improves the way the body uses vitamin A.

Vitamin K:
While involved in protection against osteoporosis, skin wounds, and possibly cancer, Vitamin K significantly helps blood to clot after an injury.Medications, such as antibiotics and blood-thinners, can cause a hindrance. Injuries and illness, such as serious burns, gallbladder problems, and liver disease, may also disturb K levels. While vitamin K shortages are uncommon, particular attention should be given to breast-fed babies and the elderly. Older people are typically known to take more medications, to eat poorly, and to have difficulties forming vitamin K in the intestine.

Vitamins work together with enzymes and release energy from digested food and regulate the billions of chemical activities that occur in the body every minute of every day. A balanced diet that includes a wide variety of the main food groups generally provides all the vitamins that your body needs.

But unfortunately today’s food with its contaminations and all is not enough and does not provide adequate amounts of vitamins needed for the proper growth and protection of our mind and body. The only alternate is to take vitamin pills. But this does not mean you go on a vitamin binge as excessive amounts can cause poisoning.

Here is a small guide about the types of vitamin and their uses.

Vitamin A:
Vitamin A helps keep teeth, tissue, membranes, and skin healthy. A is extremely important for eye sight, especially in poor lighting. Studies have indicated that it may be very important for breast-feeding mothers as well.
Because it is found in many foods high in saturated fats and cholesterol, people often unknowingly avoid vitamin A as well. Subsequently, a deficiency may result.
A lack in vitamin A may cause:
rough, dry, or pimply skin
digestive problems
lowered resistance to infections
problems with becoming pregnant
poor growth
improper tooth formation
night blindness
eye disease

Vitamin B:
There are eight separate vitamins in the B family: thiamin (vitamin B1), riboflavin (vitamin B2), niacin, vitamin B6, folate, vitamin B12, biotin, and pantothenic. B vitamins increase energy levels, regulate metabolism, and help create new red blood cells.
A vitamin B deficiency may cause:
fatigue
dizziness
convulsions
mouth sores
nausea
nervousness
hair loss
loss of appetite
depression
Dry and scaly skin
cracks at the corners of the mouth
eye disorders
swollen tongue or gums
sleep disturbances
chest pain
irritation
abdominal discomfort
constipation
stomach upset and nausea
poor memory.

Vitamin B12:
Vitamin B12 helps the body make red blood cells, maintain the nervous system, digest and use fats, carbohydrates, and some proteins for energy and form the neurotransmitters in the brain. Anemia is treated with injections of B12. Vegetarians, their children and the elderly are at risk for vitamin B12 deficiency.
A lacking of vitamin B12 may cause:
anemia
fatigue
very sensitive skin
nerve damage such as tingling sensations and numbness
muscle and nerve paralysis