2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14
Vitamins are biologically active substances that the human body needs for normal life. They are responsible for the he alth of organs and systems, provide immunity, help maintain youth and beauty. The body cannot synthesize many vitamins on its own, which is why it is important to include foods that contain them in the diet.
During the cold season, foods high in vitamin C are especially important. It is necessary for convalescent patients, and he althy people can protect against infections and colds. But other vitamins play an equally important role: A, E, D, group B.
Vitamins on the table
The easiest way to meet the need for vitamins is to buy a pack of pills in a pharmacy and take them according to the scheme. But it should be remembered that there are a lot of active substances in the products. If you have enough he althy fruits and vegetables in your diet, the threat of beriberi will not even arise.
Nutritionists claim that many foods withhigh in vitamin C - these are not some overseas delicacies, but dishes that are quite accessible to us. You won't have to spend extra time and money to buy them.
Popular myths about sources of vitamin C
The most important misconception is that the record holder in this matter is the lemon. Most likely, this misconception was born due to popular cold medicines, which are often given a lemon flavor. Recently, it has become fashionable to refute this information, citing strawberries, raspberries and gooseberries as an alternative to lemon.
An equally common myth is that all foods high in vitamin C have a pronounced sour taste. This misconception is probably related to the lemon as well.
Real record breaking products
In fact, everything is completely different. 100 g of lemon contains 40 mg of vitamin C, strawberries contain about 60 mg, and gooseberries do not exceed 30 mg at all. Raspberries cannot boast of its high content: only 20 mg can be found in 100 grams.
Foods high in vitamin C, unfortunately, are unknown to many. But they are quite common and during the period of illness and seasonal epidemics it will not be difficult to enrich your diet with them.
Rosehip leads the list (400mg fresh and 1200mg dried), followed by red bell peppers (250mg). The richest berries in vitamin C are blackcurrant, sea buckthorn, mountain ash. If you want toto protect yourself from diseases, do not forget about greens, especially dill, spinach, sorrel and wild garlic. A lot of vitamin C in vegetables: Brussels sprouts, Peking and cauliflower, broccoli and kohlrabi. It is also present in citrus fruits, however, even children know this.
Vitamin E in foods
Other vitamins are just as important. For example, tocopherol (vitamin E) is not without reason called the vitamin of youth. It is necessary for the regeneration of skin and tissues, promotes wound healing, and reduces the rate of age-related wrinkles. Foods high in vitamin E can be bought at any supermarket. The record holder is almonds, followed by other nuts: peanuts, cashews, macadamia. A little behind the walnut. In addition, a lot of tocopherol is found in seafood and fish: squid, eel, pike perch, etc.
By the way, rose hips and sea buckthorn are rich not only in vitamin C, but also in E.
Sources of B vitamins
This group includes several active substances that are simply necessary for he alth. Fortunately, they are not rare. We are surrounded by foods high in B vitamins. There are especially many useful substances in this category in offal, eggs, nuts.
Foods high in vitamin B6 should be included in the diet at least three times a week. These include beef, milk, cabbage. The main sources of B12 are chicken, seafood and soy. And fresh vegetables and dairy products are just a storehousevitamin B5.
How to get vitamin D?
This is one of the few vitamins that the body can synthesize on its own. This requires the sun's rays. Remember to sunbathe safely: after sunrise or just before sunset.
But in winter, there may be a shortage - the sun is not so warm. Therefore, it is necessary to eat foods high in vitamin D. First of all, they include cottage cheese, cheese and homemade yogurt. A lot of this component in raw yolks, seeds, nuts, seafood. And cod liver is not only an exquisite delicacy, but also a storehouse of vitamin D.
Vitamins in non-food products
Nutritionists emphasize that a lot of vitamins are also found in those cultures that are not traditionally considered food products. For example, not only berries are rich in vitamin C, but also young blackcurrant leaves. With them you can brew tea, make decoctions and tinctures. This component is also contained in pine needles and nettle leaves. The latter can simply be added to salads and soups in the summer.
Dandelion and alfalfa leaves are rich in vitamin D. You can steam them with boiling water, chop them, add boiled eggs and season with mayonnaise (or yogurt). A lot of vitamins and microelements contains beet tops.
Foods rich in vitamins
Designing a diet that will not only satisfytastes of family members, but also to promote he alth, pay special attention to those foods that contain a lot of vitamins. An important place is occupied by red and poultry meat, dairy products, fresh vegetables. There are also a lot of vitamins in cereals, but their main value is microelements, which are just as necessary. The highest content of vitamins in products of plant origin is observed in season. Try to include more fresh vegetables, fruits, herbs and berries in the menu. This will be an excellent prevention of beriberi.
Sustainability
It is also important to understand how to store vitamins. After all, not all foods can be eaten raw. If you intend to heat-treat meat, poultry, fish or vegetables, choose methods that will preserve valuable substances. The most reliable way is baking in foil. This is followed by steam cooking. Boiling and frying are some of the worst alternatives. For example, in a boiled product, only 10% of the original amount of vitamin C is retained, while stewing allows you to save 60%.
It is also important how you cut the vegetables. The smaller the bars, the more benefit will be lost during heat treatment. The best option is to cook whole, along with the peel. Even an ordinary apple will be much he althier if baked or blanched without slicing.
Try to minimize the duration of the process, do not stew food for a long time, if this is not particularly necessary. remember, thatmany vitamins are destroyed by prolonged exposure to air. Try not to cut the fruit in advance in large quantities.
Follow simple rules that will help you eat tasty and he althy.
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