Vitamins and minerals are substances that our body needs every day. Today, everyone who cares about their health is interested in which foods are the most healthy, in other words, what substances they are rich in.
Therefore, in this article we decided to summarize numerous studies. The table of vitamins in foods is not just useful, but also necessary information. It will help to build a balanced diet that will meet all the needs of a healthy and active person.
Plant or animal products
Today, people are usually divided into vegetarians and adherents of a normal diet. It is clear that each of them has its own truth about what you need to eat and what you should refuse. In this case, the table of vitamins in food can only indicate the spectrum of what will be included in your diet.
In fact, both plant and animal products are very important for the human body. Some elements contained in meat cannot be replaced with vegetable analogues. This rule works and vice versa. Therefore, it is fair to say that only a combination of meat, vegetables and fruits gives the optimal balance. The table below shows the content of vitamins in food can be placed in the kitchen, so that every time you use it to make the right diet.
Vitamins in vegetables
Red, green and yellow, they are a real decoration of your table. Bright vegetables (bell peppers, tomatoes and carrots) contain a lot of beta-carotene. It is an antioxidant that is involved in the immune processes in the body, prevents atherosclerosis and accelerates wound healing. If necessary, it is converted to vitamin A. Leafy vegetables are also rich in this element: sorrel, lettuce, lettuce and spinach.
Vitamin B1 is a useful element, without which the normal functioning of the nervous system is simply impossible. The vitamins contained in vegetables are absorbed very quickly. They bring maximum benefit. In addition, it is impossible to get an overdose, unlike synthetic vitamin complexes. So, the table of vitamins in food tells us that most of the B1 element is found in legumes, spinach, cabbage, potatoes and onions. The most common and inexpensive vegetables are sources of essential vitamin. Another element of this group is B2. It is present in leafy vegetables and green peas, tomatoes and cabbage.
Another important element that I want to say about is vitamin C. Ascorbic acid is involved in all metabolic processes in the body, and also helps to strengthen the immune system. Vegetables and fruits with vitamin C must be on your table in the off-season. Especially a lot of it in parsley and cabbage, pepper and dill, sorrel and potatoes, as well as tomatoes.
Our helpers are ripe fruits.
The body's needs for vitamins are primarily provided through proper nutrition. To date, many studies have been conducted that confirm that pharmacy complexes are partially assimilated at best. In addition, they are not so harmless to our body, as manufacturers say. Therefore, the diet cannot be called optimal and balanced if it does not contain vegetables and fruits with vitamin C. We have already talked about vegetables a little. Now it’s the turn of fruit.
Most of all ascorbic acid is a part of mango and watermelon, orange and lemon, kiwi and apples. However, it is found in absolutely all fresh fruits. In general, if you briefly outline the benefits that the body receives from fresh fruits, you get something like the following. All of them contain vitamins A, B1, B2, B3, B5, B6, B9, as well as C, E. Fresh fruits are sources of potassium and magnesium, sulfur and calcium, phosphorus and chlorine, sodium and iron, zinc and fluorine. Of course, the amount varies depending on variety, maturity and storage conditions.
Meat products
Speaking of vitamins, we are accustomed to remember only vegetables and fruits, sometimes greens. However, one should not forget about meat products. This is a source of not only protein, but also well-absorbed vitamins that will definitely come in handy for your body. If you regularly eat boiled or stewed meat, you can be sure that you will not be left without the most important trace elements.
First of all, we are talking about B vitamins: thiamine, riboflavin, pyridoxine, nicotinic and pantothenic acids, as well as choline and tocopherol. This is a perfectly balanced combination that gives your body a chance of a full existence, and also strengthens the immune system.
Poultry, fish, offal
Since we touched on such an important topic, I would like to consider in more detail which meat is most beneficial for the body. Based on the experience of our ancestors, it can be assumed that it is offal that needs to be eaten regularly. And then health is provided to you. And this is partly true. Any part of the carcass of the animal will be useful, especially if it is young and not very fat. That is, the ideal option would be veal or lamb, as well as poultry. Mineral substances are also present in such products. These are potassium and sodium, phosphorus and iron, magnesium and zinc, iodine and others. Poultry meat has a high content of essential amino acids, which is necessary for a growing organism.
Offal is very useful. They have tremendous biological value. Among them is the liver, which contains vitamin A, fat-soluble, hormone-like compounds, iron, copper and phosphorus. The kidneys are rich in vitamin B, and the brain is rich in phosphorus. We can summarize this: any meat products should be present on your table every day. At the same time, be sure to supplement them with vegetables, cereals and fruits.
Sausages
There are ongoing discussions about the usefulness of this popular product. There is an involuntary doubt that the sausage is called harmful in the media on purpose, so as not to offend citizens who cannot buy it. In fact, we have already established that meat is a valuable source of nutrients and vitamins, which should not be excluded from the diet. Although in the current sausage it is almost absent. At the same time, it contains soy, bacon, various dyes and other harmful substances.
Let's stay a little longer on this point. Pork fat, contrary to popular belief, is a source of a huge amount of vitamins, nutrients and unsaturated acids. Having carefully studied the composition, we find selenium, vitamins A and F, lecithin and arachidonic acid. Of course, sausages are very high-calorie foods, but 30-40 g per day can be eaten completely without fear.
Pay attention to the packaging. In the first place in the composition is the product that is the basis. Expensive, high-quality sausage is made from pork or beef, cheaper - from poultry. If soya comes first, then there is no point in buying such a product. If you choose a quality sausage from a well-known producer, then usually the composition contains meat, bacon and spices. It cannot harm such a product. At the same time, it will give the body exactly the same thing as fresh meat.
Milk products
This is a very useful category that should be included in the diet of each person daily. Unfortunately, the constantly accelerating pace of life does not allow you to pamper yourself with fresh milk. You won’t take a job in the morning - it will turn sour, in the evening you may not even be in the store. Therefore, milk powder becomes a lifesaver. Diluted with boiling water - and done, as if just from a cow.
Such a semi-finished product contains essential amino acids, vitamins of groups B, A and D. It also contains minerals - phosphorus and potassium, calcium and sulfur, magnesium and chlorine. Moreover, milk powder is both whole and skim. If you are fond of diets or suffer from allergic reactions, then it is best to choose the second option. Milk powder is very convenient to take with you on trips. It is enough to pour warm water - and in your glass is already a complete set of vitamins.
Seafood
It is known that the sea is not only a source of life on earth, but also a constant supplier of food. First of all, it is fish and other underwater inhabitants. They are sources of vitamins, minerals, antioxidants. However, today we will consider the most budget option that only a consumer can choose. This, of course, is sea kale. The vitamins nature has endowed with this algae will allow your body to be healthy.
Sea kale is rich in vitamins A, PP, B1, B2, B6, B9, C, PP. This is a real storehouse of nutrients. Moreover, it costs quite inexpensively, but it is prepared in an elementary way. By the way, vitamin PP in food is very rare. Therefore, even because of this microelement, it is worth pampering yourself with unusual greens. Its additional sources are yeast and liver, yolk and milk, chicken and nuts.
In addition to vitamins, seaweed also boasts minerals. High levels of calcium, magnesium and sodium, potassium and phosphorus, iron and manganese are noted. But the main value of kelp is iodine. Its amount reaches just a fantastic level.
Flour products
Specialists in the field of dietetics are often advised to abandon flour and sweets. Indeed, custard cakes and puffs are unlikely to add you health. However, this does not apply to bread. He is not recommended to be excluded from the diet, even for those who are overweight and want to lose weight. This is due to the presence in it of a huge amount of vitamins and minerals. These are A, B1, B3, B5, B6, B9, E. In addition, there is chlorine, sodium and potassium, phosphorus and magnesium, calcium and silicon, zinc and manganese, cobalt and molybdenum, iodine and chromium - almost the entire periodic table .
Instead of a conclusion
Based on the information presented, we can conclude that eating right is completely uncomplicated. It is not necessary to take expensive vitamin complexes; every day it is enough to have natural products on the table in the right combination. This low-fat meat or fish, cereals and dairy products, as well as vegetables, fruits and herbs. Only sweets and fried foods that do not give anything but extra calories and harmful substances should be excluded.