How to preserve vitamins in food

The vitamin content of the diet canchange and depends on various reasons: the variety and type of products, the methods and periods of their storage, the nature of technological processing of food, the choice of dishes and eating habits. The composition of food plays an important role. Sources of vitamins of plant and animal origin Vitamin Products of plant origin Products of animal origin AHow to preserve vitaminsCarrots, citrus fruitsButter, cheese, eggs, liver, fish oil Beta-CaroteneCarrots, parsley, spinach, spring greens, melon, tomatoes, asparagus, cabbage, broccoli, apricots DMilk, eggs, fish oil, cod liver, fatty fish ECorn, sunflower, olive oils, peas, sea buckthorn KGreen leafy vegetables, spinach, Brussels sprouts, cabbage and cauliflower, whole grain cereals B1Dry brewer's yeast, pork, wheat germ, oats, nuts (hazelnuts) B2Yeast extract, wheat germ, wheat bran, soybeans, broccoli Liver, egg yolk, PP cheese Green vegetables, nuts, whole grain cereals, yeastMeat, including chicken, liver, fish, milk, cheese B5Yeast, beans, mushrooms, riceLiver, offal meats B6Wheat sprouts and bran, green leafy vegetablesMeat, liver, fish, milk, eggs B9Nuts, green leafy vegetables, beans, wheat germ, bananas, orangesEggs, organ meats B12Yeast, seaweedLiver, kidneys, caviar, eggs, cheese, milk, cottage cheese, meat, fish HEgg yolk, liver, kidneysWhen predominant inIn a diet rich in carbohydrates, the body requires more vitamins B1, B2 and C. When there is a lack of protein in food, the absorption of vitamin B2, niacin, and vitamin C decreases, and the conversion of carotene into vitamin A is disrupted. In addition, the consumption of highly refined foods (sifted white flour, white rice, sugar, etc.), from which all vitamins have been removed during processing, is of great importance in reducing the intake of vitamins into the body. Another problem with human nutrition, especially in cities, is the consumption of canned foods. The methods of cultivating vegetables and fruits currently used in commercial agriculture have led to the fact that the amount of vitamins A, B1, B2 and C has decreased in many vegetable crops by 30%. For example, vitamin E has almost completely disappeared from lettuce, peas, apples, and parsley. The amount of vitamins in spinach from one crop can be 30 times less than in the greens of another crop. In other words, even a strictly balanced diet cannot always provide the body with the vitamins it needs. The vitamin content of foods can vary significantly:

When milk is boiled, the amount of vitamins it contains is significantly reduced.

On average, 9 months of the year, Europeans consumein food, vegetables grown in greenhouses or after long-term storage. Such products have a lower content of vitamins compared to vegetables from open ground.

After three days of food storage, 30% of vitamin C is lost in the refrigerator (at room temperature this figure is 50%).

When heat treatment of food is lost from 25% to 90-100% of vitamins.

In the light vitamins are destroyed (vitamin B2 is very active), vitamin A is exposed to ultraviolet rays.

Vegetables without peel contain significantly less vitamins.

Drying, freezing, mechanical processing, storage in metal containers, pasteurization reduce the content of vitamins in the original products.

The content of vitamins in vegetables and fruits varies greatly in different seasons.