Most people think that vitamins are most important for preventing common colds or even chronic diseases. But, new research shows that they may also help to prevent unnecessary weight gain and help to reduce the risk of obesity. Vitamin A may be one of the most important ones that you can put in your body to help control weight gain.

After examining data from over 18,000 participant surveys conducted over a period of 7 years, researchers found that adults who were obese showed a lower intake of many micronutrients. Specific deficiencies in Vitamin A, Vitamin C, and magnesium were noted in more than 20% of the obese adults. Additional deficiencies in calcium, Vitamin D, and Vitamin E were commonly found.

As researchers seek answers that explain this correlation, it is noted that those with higher body mass indexes (BMI) tend to opt for foods which contain fewer important vitamins and nutrients. Because Vitamin A is known to have an effect on regulating fat cells and hormones, deficiencies in this important nutrient can lead to problems controlling weight. Vitamin D helps to control leptin, which is a hormone that helps our bodies know when we are hungry, and helps to regulate fat stores.

Not only are obese adults often deficient in these important vitamins and nutrients, but nearly 40% of all adults, obese or not, are thought to consume less than the daily recommended allowances of vitamins A, C, D, E, calcium and magnesium. Here are some suggestions for ways to get more of these important nutrients each day:

1. Vitamin A

Get your full daily amount by eating ½ cup cooked spinach or one medium sweet potato.

2. Vitamin D

Get all you need from one large egg plus 3 ounces of canned wild salmon and one cup of fortified skim milk. Vitamin E: Everything you need is contained within a ½ cup of raw almonds or ½ cup roasted sunflower seeds.

3. Magnesium

Get your full daily amount by eating ½ cup roasted pumpkin seeds and 2 ounces of dark chocolate.

These are not large amounts of foods to add to your diet. Most of these items make for great snacks, and will make it easy for you to get the vitamins and minerals that you need to remain healthy and help control your weight.