The content of vitamins in the diet canvary and depends on various reasons: from the type and type of products, the methods and timing of their storage, the nature of technological processing of food, the choice of food and habits in the diet. An important role is played by the composition of the food. Sources of vitamins of vegetable and animal origin Vitamin Products of vegetable origin Products of animal origin A How to save vitaminsHow to save vitamins Butter, cheese, eggs, liver, fish oil Beta-Carotene Carrots, parsley, spinach, spring greens, melon, tomatoes, asparagus, cabbage, broccoli, apricots D Milk, eggs, fish oil, cod liver, fatty fish E Corn, sunflower, olive oil, peas, sea buckthorn K Green leafy vegetables, spinach, Brussels, white and cauliflower, cereals from whole grains В1 Dry brewer's yeast, pork, wheat sprouts, oats, hazelnuts B2 Yeast extract, wheat sprouts, wheat bran, soybeans, broccoli cabbage Liver, egg yolk, cheese RRS, green vegetables, nuts, whole grain cereals, yeast Meat, including chicken, liver, fish, milk, cheese B5 Yeast, beans, mushrooms, rice Liver, meat by-products В6 Wheat sprouts and bran, green leafy vegetables Meat, liver, fish, milk, eggs B9 Nuts, green leafy vegetables, beans, wheat sprouts, bananas, oranges Eggs, meat by-products В12 Yeast, seaweed Liver, kidneys, caviar, eggs, cheese, milk, cottage cheese, meat, fish H Egg yolk, liver, kidneysWith predominance infood intake of carbohydrates, the body needs more vitamins B1, B2 and C. If there is a lack of protein in the diet, the absorption of vitamin B2, nicotinic acid, vitamin C is reduced, the transformation of carotene into vitamin A is disrupted. In addition, the use of highly refined products (sifted white flour, white rice, sugar, etc.), of which all vitamins are removed during processing. Another problem with people's nutrition, especially in cities, is the consumption of canned foods. The methods of cultivation of fruits and vegetables currently used in commercial agriculture have led to the reduction in the number of vitamins A, B1, B2 and C in many vegetable crops by 30% . For example, vitamin E almost completely disappeared from lettuce, peas, apples, parsley. The amount of vitamins in spinach one crop can be 30 times less than in the greenery of another crop. In other words, even a strictly balanced diet can not always ensure the body's need for vitamins. The content of vitamins in foods can vary significantly:

  • When boiling milk, the amount of vitamins contained in it 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.
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