Vitamins are biologically active substances that are necessary for the human body to function normally. They are responsible for the health of organs and systems, provide immunity, help maintain youth and beauty. The body itself cannot synthesize many vitamins, so it is so important to include in the diet the products in which they are contained.
In the cold season, foods with a high content of vitamin C are especially important. It is necessary for recovering patients, and it can protect healthy people from infections and colds. But no less important role is played by other vitamins: A, E, D, group B.
Vitamins on the table
The easiest way to fill the need for vitamins is to buy a pack of tablets in a pharmacy and take it according to the scheme. But it should be remembered that there are a lot of active substances in the products. If your diet has enough healthy fruits and vegetables, the threat of vitamin deficiency will not even arise.
Nutritionists assure that many foods with a high content of vitamin C are not some overseas delicacies, but quite affordable dishes. You do not have to spend extra time and money on their acquisition.
Popular Myths About Vitamin C Sources
The most important misconception is that lemon is the record holder in this matter. Most likely, this misconception was born due to the popular cold medicine, which is often given a lemon flavor. Recently, it has become fashionable to refute this information, citing strawberries, raspberries and gooseberries as an alternative to lemon.
No less common is the myth that all foods high in vitamin C have a pronounced sour taste. This misconception is probably also associated with lemon.
Real Record Products
In fact, everything is completely different. 100 g of lemon contains 40 mg of vitamin C, in strawberries - about 60 mg, and in gooseberries in general no more than 30. 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 (400 mg in fresh and 1200 in dried) leads in this list, followed by red bell pepper (250). The richest berries in vitamin C are blackcurrant, sea buckthorn, and mountain ash. If you want to protect yourself from diseases, do not forget about greens, especially dill, spinach, sorrel and wild garlic. A lot of vitamin C in vegetables: Brussels, Beijing and cauliflower, broccoli and kohlrabi. It is also present in citrus fruits, however, this is known even to children.
Vitamin E in foods
Other vitamins are equally important. For example, tocopherol (vitamin E) is not without reason called the vitamin of youth. It is necessary for the regeneration of the skin and tissues, promotes wound healing, 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 hip 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 health. Fortunately, they are not uncommon. We are surrounded by products with a high content of B vitamins. Especially a lot of useful substances of 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 storehouse of vitamin B5.
How to get vitamin D?
This is one of the few vitamins that the body can synthesize on its own. To do this, sunbeams are needed. Do not forget that you need to sunbathe safely: after sunrise or just before sunset.
But in winter there may be a shortage - the sun is not warming like that. Therefore, it is necessary to eat foods with a high content of vitamin D. First of all, these 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 many vitamins are also found in those cultures that traditionally do not belong to food products. For example, not only berries are rich in vitamin C, but also young leaves of blackcurrant. With them you can make tea, make decoctions and tinctures. This component is also contained in the needles of needles and nettle leaves. The latter can simply be added to salads and soups in the summer.
The leaves of dandelion and alfalfa are rich in vitamin D. You can steam them with boiling water, chop, add boiled eggs and season with mayonnaise (or yogurt). A lot of vitamins and minerals contains beet tops.
Vitamin-rich foods
When thinking over a diet that will not only satisfy the tastes of family members, but also improve health, pay special attention to those foods that contain many vitamins. An important place is occupied by red and bird meat, dairy products, fresh vegetables. Cereals also have many vitamins, but their main value is trace elements, which are equally necessary. The highest content of vitamins in plant foods is observed in season. Try to enter more fresh vegetables, fruits, herbs and berries on the menu. This will be an excellent prevention of vitamin deficiency.
Rational use
It is important to understand how to preserve vitamins. Indeed, not all products can be eaten raw. If you plan to heat-treat meat, poultry, fish or vegetables, choose methods that will save valuable substances. The most reliable way is baking in foil. It is followed by steaming. Boiling and frying are some of the worst alternatives. For example, only 10% of the initial amount of vitamin C is stored in a cooked product, while stewing allows you to save 60%.
It is also important how you chop vegetables. The smaller the bars, the more benefits will be lost during heat treatment. The best option is to cook the whole, along with the peel. Even an ordinary apple will be much more useful if you bake or blanch it without slicing it into slices.
Try to minimize the duration of the process, do not stew foods for a long time, if this is not particularly necessary. Remember that many vitamins are destroyed by prolonged exposure to air. Avoid chopping large quantities of fruit in advance.
Follow simple rules to help you eat tasty and wholesome.