How to prevent spring avitaminosis

In the spring, there are still plenty of vegetables and fruits on the shelves of stores. However, they are not as useful as in autumn or summer. The longer they are stored, the less vitamins in them, but, nevertheless, some of their number still remains. How to make up for their deficiency? Experts say that it is not difficult to do this, you just need to properly organize your meals.

Long storage and cooking - the enemy of vitamins

The most useful vegetables and fruits, as well as berries - just collected from the beds, torn from the tree, because they contain the maximum amount of vitamins. The longer we store them, the fewer vitamins.

Especially quickly destroyed is vitamin C, which gives us vivacity and protects against viruses. So, if you bought in April apples grown in September, they left only half of all the stocks of vitamin C. With long-term storage in lemons, oranges and tangerines, about 30% of vitamins are destroyed. At greenery, which was stored only a day, about 40-60% of vitamins are lost.

Russians lack the vitamin C often make up, preparing various dishes from potatoes. In it it is not so much, only 6-20 mg per 100 g of product, but this is enough if potatoes are always present on the table. In spring, vitamin C in potatoes is 6 times less than in autumn, but this amount disappears when cooking: 20% breaks down when peeling potatoes, and the rest - during cooking. How to keep at least part of the vitamins? Do not peel potatoes. Cook it directly in the skins or bake in a uniform in a microwave, oven.

If you still decide to boil potatoes or other vegetables in the water, do not put them in cold water, then boil. This cooking "kills" 25-35% of vitamins. Wait until the water boils, and only then throw vegetables into it, then cover the pan with a lid. When cooking cabbage, 20 to 50% of vitamin C and about 70-90% of folic acid dissolve, about the same amount of folic acid is destroyed when the cabbage is extinguished. The most useful way of cooking is steaming, the most destructive is roasting.

But sometimes cooking is even useful. Carotene from raw carrots is not always absorbed. Help in this can sour cream, since it is a fat-soluble vitamin. But, in order for the organism to get to this vitamin faster, carrots must be boiled, then the walls of its cells will be destroyed, useful substances will become more accessible. This root is very hard, but if it is boiled slightly, vitamins from it will be absorbed better, and not only carotene, but also group B, C. Also with apples. If you bake them, after a short heating, vitamins will not be lost, on the contrary, will become more accessible.

Secrets of useful soup:
  1. After you have cooked the soup, do not leave it on the stove. As soon as it cools down a little, put it in the refrigerator.
  2. When we cook foods, half of their vitamin composition evaporates. If the soup is left in a warm place, after 20 hours another 20-30% of the remaining vitamins will be lost, and after 6 hours there will be nothing useful in it.
  3. If possible, it is better to cook dinner in small portions to immediately eat everything. But, if you still cook soup right away for a few days, during dinner do not heat the whole pan whole, pour as much soup as you need into a separate bowl.
  4. Do not use a pan with damaged enamel. You can buy pots from refractory glass or stainless steel. But if you use traditional, enameled, as soon as defects appear on it, buy a new one. Through these damages, a small amount of zinc, copper, nickel and other metals can enter the dishes, which will make your dish less useful.

We must receive vitamins daily

We found out that with prolonged storage, some of the vitamins are lost. How can we make up for their shortcoming? There are 13 vitamins that we need, 2 of which the body can extract independently: vitamin PP, and vitamin D, it is formed if you spend a lot of time in the sun. Accumulate the future vitamins will not work, because only 4 vitamins can accumulate in the body: fat-soluble D, A and E, as well as B12, which is deposited in the liver. The same properties have vitamin K, but its overdose is dangerous, because because of it the blood coagulability increases.

Pregnant women should also take vitamins with extreme caution, observe the dosages recommended by the doctor, since an overabundance of vitamin A can cause the ugliness of the fetus. The most safe way to provide the body with vitamins is to get them from food. So they are better absorbed, and the person will not have an overdose. Most of the substances we need are expended in 2-6 weeks, vitamin B1 can be consumed in 4-10 days.

Vitamins from vegetables and fruits

Even small children know that there are a lot of vitamins in vegetables and fruits. Therefore in the spring on the table there should be these useful products:
  1. Citrus. They really have a lot of vitamin C. To make up for the daily need for this vitamin, it's enough to eat 1 large orange or 3 mandarins, go 1 grapefruit. They have a dense skin, so all the vitamins are not bad.
  2. Bananas. They can now also be found in stores at an affordable price. To make up for the daily need for ascorbic, 300 g of bananas are needed.
  3. Bell pepper. In it, too, a record amount of vitamin C: a day you can eat half of the fruit, that's enough.
  4. Cabbage. An affordable and cheap vegetable that you can eat in the form of salads. Finely chop cabbage, mix it with carrots and apples, with vegetable oil. You can make a salad of cabbage, cucumber and greens. By the amount of vitamin C, cabbage is only slightly inferior to citrus. It has a biologically active substance that protects the stomach from gastritis and ulcers. No less useful and sauerkraut. If you eat 200 g of sauerkraut, you provide yourself with a daily dose of vitamin C.
  5. Carrot. It is enough to eat 40 g of carrots per day. But it's a fat-soluble vitamin, a carrot salad needs to be filled with sour cream or vegetable oil, you can drink carrots with cream, otherwise it will not digest.

Vitamins from other foods

Many believe that vitamins are found only in vegetables and fruits or greens. They really are the main sources of C and A, as well as folic acid, which is abundant in leafy vegetables of green color.

But, in fact, they are much more in the ordinary liver. The best is beef, but you can cook chicken and pork. To get a daily dose of vitamin A, you need to eat 10 g of liver or 4 eggs, or 8 g of cod liver. This vitamin is also in milk, and in cottage cheese, and in kefir, and in oil.

Vitamins of group B require very little, from 0, 5 mg to 30 mg, but they are vital. To provide yourself with these vitamins, you need to eat bread (coarse grind), legumes, and cereals. But best of all, this vitamin will be absorbed from meat. So, for comparison, from peas we get only 20% of these vitamins, while from meat - 80%. To get the vitamins we need, you can eat 100-200 grams of liver per day or 150-400 g of meat, or 100-200 g of poultry. Vitamin E is abundant in vegetable oils, it is also found in wholemeal flour, in greens, in buckwheat, in small amounts, this vitamin is contained in milk.

As we see, sources of vitamins are not only vegetables and fruits, they are also found in a large number in other products. If you make the right menu, you can remain cheerful and strong in the spring, the main thing is to walk more (sunlight is the source of vitamin D) and to eat healthy and healthy food.
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About the author

Шакирова Лилия

I am forty years old. I love books, especially English classics, animals. I bring up a child with my husband, a daughter. I'm sure that everything in this world is ultimately arranged correctly.

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