Is the person enough vitamins from vegetables and fruits?

Vegetables and fruits as a source of vitamins a person just need. But do we get enough vitamins if we eat only vegetables and fruits? And what is the position of vegetarians on such a diet? Learn about it right now.

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What vitamins do we take from vegetables and fruits?

Most of all in vegetables and fruits only a couple of vitamins. These are vitamins of group B, vitamin C in two kinds (folic and ascorbic acid) and carotene. How many of these vitamins in vegetables and whether they cover our daily needs?

In a glass of apple juice (freshly squeezed) 4 - 4.5 mg of vitamin C. Our daily requirement for vitamin C is 60 mg.

So, that one apple juice to cover our daily norm of vitamins, we need a day to drink 15 glasses of this juice.

If we talk about vitamins of group B and about very necessary human body vitamins E, A, D, we can not take this norm from fruits and vegetables at all. All because their sources are completely different.

These are not vegetables or fruits, but other products: meat, milk, cheese, liver, butter (butter and vegetable), rye or wheat bread with bran, whole-grain cereals. To satisfy our need for vitamins of all groups, we need to eat these foods much more than prescribed by the calorie rate.

The minimum dose of calories throughout the day is 2500 kcal. To cover our need for vitamins through products, as well as vegetables and fruits, we will need to exceed it by a maximum of 2 times. Then we will recover, and vitamins will not be at all happy.

Unique vitamins from vegetables and fruits

However, not everything is as trivial as it seems at first glance. In vegetables and fruits, there are such combinations of nutrients that form completely unique vitamins. And they are no longer in any products.

This is not only the entire spectrum of vitamin C, but also vitamin K and the vitamins of the group R. They are also called bioflavonoids. These substances - bioflavonoids - help fight aging and increase the activity of metabolic processes in the body.

Vitamin C from citrus fruits

It is believed that the lemon is good for eating colds, because it has a lot of vitamin C, which struggles with this cold. True, there are other versions that prove the opposite. But! If we talk about lemon and other citrus fruits as a source of vitamin C, curious facts are revealed. Citrus folic and ascorbic acid content is more than on the 10th place among the products rich in it.

Much more vitamin C in Bulgarian pepper, cabbage (broccoli and color), tomatoes of different kinds, parsley, spinach and green leafy salads. Even in potatoes, there is more vitamin C than in lemons. Are you surprised? That's the same!

If you take into account the fact that when storing vitamin C in citrus fruits is destroyed, and the more days pass, the less vitamin remains, then from lemon, orange or mandarinchika, we get a very small dose of it - just insignificant.

Therefore, it is necessary to include a vitamin complex with vitamin C. If, of course, you do not take sleeping pills or soothing - they mutually extinguish the effect of influence on each other's body. For example, if you took doses of vitamin C together with sleeping pills, you can forget about sleep.

How to take vitamin C from vegetables?

You absolutely will not achieve the effect of taking a vitamin with potatoes, if you eat it boiled. The same will happen with other vegetables. The fact is that when cooking (and other heat treatment), vitamin C is destroyed by almost 90%.

Potato is better to bake, and other vegetables or fruits are raw, and not after long-term storage.

Smokers on the note. You have a vitamin C deficiency twice that of non-smokers. Therefore, to fill it, the smoker needs to eat 2 times more vegetables and fruits with this vitamin.

When you smoke only 1 cigarette, about 25 mg of vitamin C is lost from the body in the form of ascorbic acid. And this is a quarter of the daily rate! 4 cigarettes - and your body no longer has a daily intake of vitamin C.

Fat-soluble vitamins

Vitamin K is one of the most important for growth of bones and blood flow fat-soluble vitamin. Without it, there will be no normal calcium metabolism and vitamin D will be poorly digested. Where can I get vitamin K?

His best sources are green leaf salads, spinach, sorrel and others. And also tomatoes. Green peas, broccoli. In winter, when these salads are not available, you can buy freshly frozen green peas. This method of treatment is very good for preserving vitamins. At least, it is much more effective than cooking.

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Antioxidants in vitamins

These substances help to fight against aging and adverse environmental effects. Among the antioxidants - rutin, hesperidin, as well as kakhetin and rutin. Why do people need antioxidants from food?

They help to normalize blood pressure, as well as reduce the likelihood of bleeding, strengthen the capillaries. Antioxidants derived from foods protect against allergens and reduce the risk of allergic reactions.

Sources of these vitamins are berries. In particular, black currant, grapes and especially - blueberries. For example, in rowan berries, which fit in the palm of your hand, bioflavonoids contain a whole daily rate.

To get enough vitamins, try to saturate your body with the season.

Enjoy life and take care of your health with vitamins.

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