Human bodies come in all shapes and sizes and so does beauty. Our intention is not to reinforce any
particular social standard of attractiveness. Obesity is often the first warning sign that chronic
disease is building up under the surface of the body.

Weight sits like a spider at the center of an intricate, tangled web of the health and disease. Strands in that web include heart disease, strokes, several types of cancer, diabetes, arthritis and many more unpleasant and sometimes life threatening condition. Maintaining a healthy body weight is therefore in our best interest if we want to remain vital.Active and glowing with the beauty that good health conveys for decades to come.

This is not to say that a healthy weight is a guarantee of health. If you are someone who maintains a
lean body without much effort, you may think you are better off, but it’s not necessarily true. You could
still have heart disease, diabetes or cancer developing in your body, even though you don’t yet have a
visible warning sign telling you how sick you are.

It is defined by body mass index (BMI) and further evaluated in terms of fat distribution via the waist–hip ratio and total cardiovascular risk factors.

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You must include in your diet

In total, 13 different Vitamins are classified as either water-soluble or fat-soluble. Men aged 50-70 need around 1000 mg of these vitamins each day. Women of the same age group require about 1200 mg each day.

So, here are some of the major Vitamins that must be included in our diet:

• Vitamin A – Vitamin A, among the other vitamins, plays a vital role in cell development and growth. For the healthy growth of hair, teeth, nails, skin, and bones, it is essential to include Vitamin A in your diet. Vitamin A is found in abundance in foods like salmon, cold-water fish, fortified dairy products and egg yolk.
• Vitamin D – Vitamin D is another essential vitamin required for the healthy functioning of the teeth and bones. You can get Vitamin D from fortified milk, soy, butter, egg yolk, fatty fish, fish-liver oil etc.
• Vitamin E – muscle strength and antioxidant properties work smoothly when there is a right amount of Vitamin E in your diet. You can add Vitamin E in your diet by including eggs, margarine, mayonnaise, nuts, vegetable oils, and fortified cereals.
• Vitamin K –Vitamin K is one of the most important nutrients to the body and the lack of which can result in blood clots. You can include Vitamin K in your diet by adding spinach, broccoli, leafy vegetables and liver of chicken.
• Vitamin C – the next on the list, yet an important one for promoting wound healing and strengthening blood vessel walls is the Vitamin C. Regular consumption of Vitamin C rich foods helps in boosting immunity and also act as an antioxidant agent. Vitamin C rich foods include citrus fruits, berries, broccoli, potatoes, melons and citrus juices.
• Vitamin B1 – A healthy diet can boost metabolism and suppress your appetite as well. If you are looking for this functioning vitamin, then it’s the Vitamin B1 that you need. Vitamin B1 also helps in proper nerve functioning. To get a high content of Vitamin B1, include pork, legumes, nuts, grains and fortified cereals in your diet.
• Folic acid – folic acid is a must-have ingredient for pregnant women. Because folic acid helps in the proper development of the nerve and brain function. Avocado, banana, dark leafy greens like spinach and Brussels sprouts are a good source of folic acid.
• Iron – iron helps the red blood cells transport free flow of oxygen to your vital organs and tissues, thereby keeping your body fit and healthy. Kidney beans, baked potatoes, nuts and peas are a good source of iron to include in your diet.
• Zinc – Zinc helps in boosting the immune system as well as in healing wounds and injuries. Eat legumes, lentils, chickpeas, seeds, eggs, nuts and whole grains.
• Omega 3 – Omega 3 fatty acids are found in fish oil and fishes. Consuming fish oil or omega-3 fatty fish can improve cardiovascular and mental health.

An unhealthy lifestyle and irregular eating habits have prompted us to choose fast foods that provide zero Vitamins. A conscious change in the diet from our part can bring in good results to your body – both physically and mentally.