1 in 4 adults in the UK are considered to be obese, and figures indicate that almost 20% of children leaving primary school are obese according to the national JanUary organisation.

This January 11th through to the 17th, National Obesity Awareness organisers are asking the UK to join in with a national New Year’s resolution to help improve the nation’s health. Whether it’s cooking more healthily, avoiding snacks, or being a little more physically active, the aim is to give those who need it most an outlet for a positive change in 2017.

We’re all accustomed to the phrase ‘New Year, new me’, however the all too common fad diets and crazy exercise plans seem too much too soon for most. Eating healthily is one of the simplest changes most of us can make in order to improve our health, and lose weight.

Although healthy cooking is perceived to take more time and effort to prepare and cook, more often than not this is not the case. Many of us choose convenience and lower costs when choosing meals, even if they’re not good for us, however, with the rise of celebrity nutritionists releasing programmes such as ‘Lean in 15’, and ‘Jamie’s 30 Minute meals’, we are exposed to a world of healthy eating without losing time in the kitchen.

Knowing how many vitamins and minerals you are consuming is key to your health and wellbeing. Here’s a list of vital vitamins and their benefits, stated by Jo Lewin, Associate Nutritionist (ANutr) working for the Brighton & Hove Food Partnership.

Vitamin D

Known as the sunshine vitamin, vitamin D is essential for healthy bones and is thought to possibly slow the progression of osteoporosis. It is also believed to strengthen the immune system and help prevent some cancers. It helps muscle function and works with vitamins A and C in the immune system.

How can I get it?

Vitamin D is manufactured mainly by the skin when it’s exposed to sunlight. You should be able to get your recommended amounts by spending 15-30 minutes outside in the sun each day. Half a small can of sardines should also supply the RDA. Other good sources include herrings, salmon, tuna, dairy produce and eggs.

Vitamin E

Vitamin E is an antioxidant needed for healthy skin, a good strong immune system and a healthy heart.

How can I get it?

A small packet of almonds or peanuts and two teaspoons of sunflower oil would provide the RDA. It is found in all vegetable oils such as sunflower and nut oils, margarine, tuna, salmon, avocadoes, broccoli, almonds, sunflower seeds, eggs, soya and wholegrains, which include oats, rye and brown rice.

Vitamin C

Vitamin C is required for a strong immune system, a healthy heart, good skin and gums, and helping to preventing diseases like heart disease and cancer and helping wounds to heal properly.

How can I get it?

A small orange, a large peach or a single kiwi fruit provides the RDA. Other good sources are berries, pomegranates, citrus fruits, potatoes, pumpkins, sweet peppers, green leafy vegetables, cabbage, broccoli, cauliflower and spinach.

National Obesity Awareness encourages you to get involved with a number of events and activities to support the campaign which can be found here.

If you are getting involved with National Obesity awareness week this year, we would love to hear from you. Join us on Facebook and Twitter and we will share your story.