What vitamins are in fruits and vegetables? Which foods (fruits and vegetables) contain the most vitamin C?

A person needs huge amount useful substances, in particular vitamins. Their first and main source is food, because natural vitamins vegetables are much healthier than pharmaceutical ones. Below you will find out in what quantities and what vitamins are contained in fruits and vegetables - the tables given in the article cover big list products.

Vitamins in fruits

The amount of nutrients that each fruit contains depends on its type, storage conditions, and degree of ripeness. Undoubtedly, any vegetables and fruits are healthy, but among them there are those that stand out noticeably from their “brothers”. This can be seen from the table below.

		Quantity
		0,2	Apricot	1,60	Cherry Gooseberry Strawberries	0,03	Fresh/dried rose hips Rowan chokeberry Grape	0,6/1,5	Prunes Banana fresh/dried Orange	10,1	Apples Strawberries Mandarin	0,08	Strawberries Gooseberry Mandarin	10,0	Sea ​​buckthorn Mandarin black currant Dried rose hips	15,0
	Prunes Mandarin	2,5

Vitamins that vegetables are rich in

In the spring, when fruit abundance becomes a dream, you have to look for a worthy replacement in the form of vegetables, in particular root vegetables.

In addition to vitamins, vegetables contain a lot of:

• copper;
• zinc;
• magnesium;
• phosphorus;
• sodium;
• manganese;
• calcium;
• gland.

Each element must certainly be present in the diet of any person, especially a child. Boiling or stewing reduces the benefits of products, because many of them, for example green onions, cabbage, peas, peppers, greens are healthier to eat raw.

Vitamin	Vegetable	Amount (mg/100g)
	3,0
	Cabbage Sweet pepper Corn	0,1
	Cheremsha Lentils	0,13
Kohlrabi	0,47
	Eggplant	0,15
Brussels sprouts Cauliflower Sweet pepper Tomato yellow	2,2
	Eggplant White cabbage wheat sprouts Sweet green pepper Red tomato	0,3	Eggplant White cabbage Corn wheat sprouts	3,5

As the table shows, fruits and vegetables contain the same vitamins, but they are contained in different quantities. For example, citrus fruits, traditionally considered the main source of natural ascorbic acid, are significantly inferior to some vegetables. The vitamin C content in lemon is 40 mg/100 g, in the same amount of Brussels sprouts - as much as 120 mg, in pepper - 150 mg.

Something more about vitamins

Some vegetables and fruits contain “unique” vitamins that are not found in other fruits: ,. found in products of animal origin.

Some vegetables contain almost full list all existing elements, but despite this it is impossible to consider that they are more useful than all the others.

About the dangers of vitamins

• ascorbic acid causes allergies;
• tocopherol (E) provokes colitis and constipation;
• participants cause muscle cramps, dizziness, and stool disorders.

Knowing what vitamins can be found in vegetables and fruits, it is easier for people with health problems to adjust their diet and formulate daily menu. For example, vitamin D is especially beneficial for those who overeat and are obese, but it can be dangerous if chronic inflammation liver and kidneys.

Plant foods rich in vitamin A are contraindicated for allergies and drowsiness, and C is harmful for obesity and diabetes. Therefore, having serious problems health problems associated with the need to give up certain foods, doctors recommend replenishing the lack of nutrients with the help medicines and dietary supplements.

About storing and preparing plant foods

Root vegetables can become a worthy replacement fruits that are unavailable in winter and spring. But no one is stopping us from preparing the same sweet pepper And green beans for the winter. Are vitamins preserved in frozen vegetables, berries and fruits? Certainly.

Tips regarding freezing rules will help ensure maximum preservation of beneficial properties:

• use the “fast freezing” mode;
• put fruits in the freezer immediately after washing and cutting;
• install temperature regime not lower than – 25°С;
• Divide foods intended for freezing into small portions sufficient for one-time use.

How to properly cook vegetables to preserve vitamins? They only need to be placed in boiling water and the pan must be covered with a lid. After cooking, remove from the broth. All this will allow you to preserve the maximum of nutrients. But cooking is not the best preferred option. It is better to steam vegetables or microwave them.

Nutritionist opinion

No matter how healthy fruits, berries and vegetables are, they will not be a complete replacement for protein foods, and vice versa. But you still need to know what vitamins are contained in vegetables and fruits.

Information about vitamin composition fruits and vegetables are useful for people who are on a diet or consciously refuse to consume meat products. It is worth considering that fruits contain less B vitamins than food of animal origin, and find a worthy replacement for them.

It is difficult for city residents to get the most fresh vegetables and fruits, and their long-term storage leads to a partial loss of beneficial properties. Therefore, to prevent the symptoms that often appear in the spring, it is advisable to resort to multivitamins. But they should be taken only after consulting a doctor.

Contents:

What representatives of B vitamins exist. What are their benefits, what is their effect and in what products to look for them.

The benefits of vegetables and fruits have been proven for a long time. It is believed that their regular intake guarantees entry into the body full complex vitamins The result is the normalization of the main functions, strengthening immune system, elimination of deficiency of nutrients, improvement of skin condition and overall improvement of health.

At the same time greatest attention attracts B vitamins, including greatest number useful elements. So what is the content of these vitamins in vegetables and fruits? What effects can you expect when taking this or that product?

About the composition

First, let's look at what elements enter the body with vegetables and fruits. There are enough of them:

• various vitamins
• fiber;
• phytoncides;
• water;
• essential oils.

The benefits of B vitamins

It is known that the elements of this group have many representatives. Let's consider the main ones:

1. Thiamine (B1). Its inclusion in the diet guarantees:
   • strengthening the heart muscle;
   • normalization of the heart and gastrointestinal tract;
   • optimization of fat and carbohydrate metabolism.

   The easiest way to obtain thiamine is by including:

   • cabbage (sea cabbage, cauliflower, broccoli);
   • apples;
   • grapes;
   • green lettuce leaves;
   • watermelon;
   • beets;
   • carrots and others.
2. Riboflavin (B2). Riboflavin is considered no less important. The action of this element is aimed at:
   • regulation of metabolic processes in the sector of metabolism of carbohydrates, fats and proteins;
   • reducing eye fatigue (relevant for increased load for vision);
   • assistance in growth and improvement of cell respiration;
   • decrease negative influence various poisonous substances and toxins.

   In what vegetables and fruits is it present? The following representatives are worth highlighting here:

   • cabbage (white, cauliflower);
   • apples;
   • green lettuce leaves;
   • grape;
   • watermelon;
   • potato;
   • sea ​​kale.
3. Niacin (B3). Considering what is contained in vegetables and fruits, one cannot fail to note the features and benefits of niacin, which has the following effects:
   • helps with the functioning of the gastrointestinal tract;
   • normalizes cholesterol levels;
   • participates in the synthesis of proteins and fats;
   • optimizes tissue respiration;
   • Provides detoxification of the body.

   B3 is found in the following products:

   • potato;
   • grape;
   • green salad;
   • cabbage;
   • apples;
   • pineapple;
   • watermelon.
4. Choline (B4). Vitamins in vegetables are easily digested and quickly absorbed into the blood. Choline is no exception. Once in the body, it acts as follows:
   • normalizes the functioning of the central nervous system;
   • eliminates depression;
   • protects against the occurrence of atherosclerosis.

   The easiest way to get a useful element is with the following products:

   • spinach;
   • Brussels sprouts;
   • oranges.

   

5. Pantothenic acid (B5). It works as follows:
   • Optimizes the process of assimilation of other beneficial elements that come with food.
   • Stimulates the production of adrenal hormones, which promotes effective fight with allergic manifestations.
   • Improves metabolic processes.
   • Helps and supports the heart muscle. Such vitamins in fruits can eliminate colitis, arthritis, heart problems and others.

   Contained pantothenic acid in the following products:

   • cauliflower;
   • green vegetables with leaves.
6. Pyridoxine (B6). The action of the element is aimed at:
   • lowering cholesterol levels;
   • normalization of lipid levels;
   • optimization of the central nervous system.

   Vegetables and fruits containing this vitamin:

   • white cabbage;
   • potato;
   • apples;
   • watermelon;
   • bananas;
   • green salad and others.

   

7. Folic acid (B9). The most useful element for disorders of the central nervous system and during pregnancy is considered folic acid. The action of the element is aimed at:
   • help in case of increased anxiety;
   • supporting the body during cirrhosis, chronic hepatitis and other liver diseases.

   What fruits contain it? There are several of them:

   • apricots;
   • bananas;
   • oranges.

   B9 is also present in vegetables:

   • onion;
   • potato;
   • green salad;
   • spinach;
   • cabbage.
8. Cobalamin (B12). Cobalamin is considered one of the most useful in group B. What is its use? After entering the body, B12 acts as follows:
   • stimulates growth;
   • supports on high level process of hematopoiesis;
   • plays a major role in protein metabolism;
   • participates in the production of beneficial enzymes;
   • helps in the metabolism of fats and carbohydrates;
   • promotes the use of amino acids.

   Cobalamin is found in the following foods:

   • grape;
   • seaweed;
   • spirulina;
   • beet;
   • tops of some vegetables.

The most useful vegetables and fruits

In conclusion, let’s look at what vitamins are contained in the vegetables and fruits that most often end up on our table:

• Carrot– a vegetable containing the largest amount of vitamin A. Thanks to the action carrot juice The functioning of the gastrointestinal tract improves, appetite is normalized and the immune system is strengthened. Carrots are most beneficial for mothers while breastfeeding. The composition also contains elements of groups B, E and K.
• Cucumber – reliable assistant in matters of strengthening the cardiovascular system and improving growth. It contains a sufficient amount of potassium, thanks to which it is possible to quickly normalize blood pressure. It is considered very useful cucumber juice, which is used to treat atherosclerosis and normalize the central nervous system. Cucumber contains vitamins such as PP, A, C and B.
• Pumpkin. Pumpkin is considered a real storehouse of vitamins, containing a lot of useful substances and microelements - fiber, protein, carotene, iron, magnesium and potassium. As for vitamins, eating pumpkin is a chance to saturate the body with B1, B2, C and PP.
• . Taking them every day, it is possible to strengthen the heart, improve the process of hematopoiesis, eliminate obesity and hypertension. Sour apples will be good for stomach diseases. The fruit contains the most vitamins C and B.

In addition to the sources listed above, it is worth highlighting peaches, pears, grapes, pomegranates, apricots and others. It remains to decide which vegetables and fruits contain which vitamins, not forgetting to include them in your diet.

Since childhood, we have been told about the benefits of vitamins. About the need to eat well and properly, consuming a variety of foods in abundance. Nutrients nourish our body, participating in the work of all organs, tissues, systems and cells. But what exactly minerals and vitamins “inhabit” certain foods? Perhaps it is our favorite food that is precisely the excellent source of the most useful of them, which is what we need. The fruits of fruit trees contain enormous amounts of minerals and vitamins. These elements allow you to be less tired at work, be cheerful without coffee, think clearly, sleep soundly and look great at the same time.

Which fruit has the most vitamin C?

Vitamin C belongs to the group of water-soluble vitamins and has a second name - ascorbic acid, everyone knows about its benefits. The necessity of this substance for humans is beyond doubt. It is an excellent antioxidant that relieves us of toxins. Besides, this element allows you to strengthen the immune system, blood vessels and bone tissue.

ABOUT daily norm ascorbic acid has been debated for many years. They give figures of 70-100 mg, but in case of acute respiratory infections and acute respiratory viral infections, the dose of the vitamin increases many times.

Fruits with vitamin C are mainly citrus fruits, some berries and vegetables, exotic fruits, which today are so accustomed to that they are consumed more often than lemon. So, for example, someone will be surprised, but kiwi contains the most vitamin C, if we take this particular category of food products, not taking into account vegetables. There is also a lot of it in an orange, although the figure is three times less than kiwi.

With a deficiency of this vitamin, it is possible unpleasant consequences. This is the fragility of blood vessels in the eyes, and fast education bruises that will take a long time to pass, and slow healing of wounds and scratches, and hair loss and much more.

B vitamins in fruits

Nutrients of this group are useful for metabolism and the proper functioning of all organ cells. Great value these vitamins are for nervous system and mental state.
If we talk about which fruit contains maximum quantity of this substance, then it is an apricot, one hundred grams of which contains 1.6 mg. But, if you lack vitamins of this particular group, doctors recommend eating nuts, cereals, and fatty fish; there are many times more of these elements.

Memory loss, depression and fatigue threaten those who receive insufficient quantity this useful element. These are not all the consequences; there are also those that require prompt treatment, liver dysfunction, for example.

Vitamin A

This vitamin is no less essential than those described above. It performs a colossal number of functions, for example, it is involved in the process of tissue regeneration; it is also called growth vitamin. It is also an excellent antioxidant, improves immunity, normalizes the action of the sex glands, and prevents the occurrence of diseases such as night blindness.

If we talk about the product that contains the maximum amount of this useful element, then these are dried fruits: apricots and dried apricots. Their vitamin concentration is 3.5 mg. Note that with a lack of vitamin E, retinol begins to quickly break down. And with B4 deficiency, the antixerophthalmic vitamin is not able to be stored for future use.

Apricots contain: vitamin A, B1, B2, B5, B6, B9, C, E and PP. needed for the heart and blood vessels, to ensure proper operation internal glands, also prevent aging, remove cholesterol, increase immunity, and resist cancer. The delicious vitamins in apricots also normalize blood pressure and improve vision. Let's remember that apricots contain not only the necessary fiber, but also many vitamins.

Pineapple - source of vitamins B1, B2, B3, B9, B12, PP and C. And also contains potassium, iron, zinc and magnesium. General action aimed at lifting mood and adding strength. Improves digestion, reduces blood pressure, prevents atherosclerosis, and reduces blood viscosity. Required when overweight, since pineapple contains bromelain, which breaks down protein. Since pineapple is a source of vitamins that we need every day, it should be present not only festive table, but become a daily product.

Bananas are considered the most high-calorie fruit. IN bananas contain vitamins group B, provitamin A, PP, E, K and C. Strengthens the immune system, prevents aging, fights insomnia and stress, strengthens nails and maintains a healthy complexion, is necessary for the heart and blood vessels, reduces cholesterol. Bananas contain a protein called tryptophan, which is converted into serotonin. And serotonin improves mood and helps you relax. Many people believe that bananas can contribute to obesity. This is wrong. If you abstain from high-calorie food, then choose slightly unripe bananas, they have less sugar. Do not deny yourself the banana pleasure, because bananas contain vitamins that are so necessary for our body.

Eggplant is a dietary vegetable and medicinal. Vitamins in eggplant B1, B2, B9, PP and A. Saturated with calcium, magnesium, phosphorus, potassium, sodium, cobalt, manganese, iron, iodine, fluorine, zinc... Removes cholesterol, improves blood composition, reduces blood sugar, resists sclerosis. Low-calorie vegetable that helps lose weight. We all know how much delicious dishes, in which the vitamins in eggplant are preserved even during heat treatment. And, most importantly, you can eat them as much as you like, because eggplant dietary vegetable.

Grapes (raisins). groups B: B1, B2, B3, B5, B6, B9, as well as vitamins PP, A, C, E. Many minerals: potassium, calcium, phosphorus, magnesium, iron, zinc, iodine, copper, manganese and others. Contains pectin and fructose, wax and phytosterols. Grapes are a powerful antioxidant that maintains the youth of the body. Especially in summer days necessary grape juice, and after the beach, grape oil for the skin. Grapes have an immunostimulating and anti-sclerotic effect, reduce the formation of blood clots, heart attacks and the appearance of cancer diseases. Cannot be replaced during intense intellectual work. Now we know that the vitamins in grapes are mainly of group B. If you lack them, grapes will help.

Cherry . Fructose and pectin, apple and citric acids, vitamins A, C, PP, and from minerals contains potassium, magnesium, iron, copper. Improves hematopoiesis, strengthens capillaries, reduces blood pressure and the frequency of heart attacks. Ellagic acid reduces the risk of developing cancerous tumors. Especially dried cherries reduce nicotine addiction and helps those who want to quit smoking. We are all so used to cherries, we make jam and compotes from them, bake pies and cook dumplings with them. And that's a good thing, because cherries contain ellagic acid, which quietly helps prevent cancer.

Pear . What vitamins are contained in pears?? Vitamins A, B1, B2, E, C, PP and niacin. And also calcium, potassium, iron, phosphorus and copper. Pear juice removes toxins from the body, improves metabolism, relieves fatigue and fights depression. Essential oils and biologically active substances pears increase immunity in the fight against infectious diseases. Nutritionists include pears in the diet dietary nutrition for diseases of the kidneys, liver, diabetes and heart. For preventive purposes, you should include pears in your diet. Now we know what vitamins are contained in pears, and that pears are a dietary fruit.

Apples . In addition to the well-known iron in apples have a lot of vitamins and other minerals. For example, there is more vitamin A and B2 in an apple than in other known fruits. Vitamins contained in apple, help strengthen blood vessels, increase immunity, improve performance digestive system, lower cholesterol, help in recovery from atherosclerosis and heart failure. Large dose antioxidants in apple restores cardiovascular system. In an apple: vitamins A, C, B1, B2, B3, E, PP, K; trace elements - sodium, calcium, iron, copper, zinc, chromium, phosphorus, potassium, aluminum, fluorine, magnesium, molybdenum, nickel, boron, manganese, vanadium. Apples are necessary in fasting days and help you lose excess weight. The vitamins contained in the apple will help maintain your daily vitamin intake.

Melon fruit? Melon - dessert vegetable or berry. What vitamins are in melon?? B, B1, B2, B9, E, C, PP vitamins that help the body maintain health and appearance. They participate in strengthening the walls of blood vessels and the immune system, help preserve youth, and normalize the function of the nervous system. Minerals: potassium, calcium, sodium magnesium, iodine, iron, phosphorus, cobalt, manganese, fluorine, zinc and copper are necessary for protein synthesis, energy metabolism of body cells and regulation of vitamins and their metabolism. Useful vitamins melon will help with coronary disease heart disease, atherosclerosis, excess weight, decreased hormones in the body, anemia, poisoning food products, for hangovers and depression (increases seratonin levels in the brain). It is especially useful for pregnant women for the physically healthy development of the fetus.

Zucchini. They contain large number potassium and phosphorus, calcium and magnesium. Other minerals - iron, copper and sodium, are slightly less. Zucchini has a high content of vitamins B and C and a low amount of calories, which allows it to be used in almost all recipes for those who want to lose weight. It helps get rid of excess liquid, useful for patients diabetes mellitus And stomach diseases, hypertension, atherosclerosis and anemia. What to cook with zucchini(recipes with photos), so simple and tasteless - frequently asked question. Actually a lot delicious recipes And you can eat zucchini without restrictions.

Kiwi is the record holder for vitamin C content compared to citrus fruits and bell peppers. Just one fruit contains one and a half daily doses of the vitamin. Kiwi contains vitamins B, A, PP, E and F, as well as calcium, magnesium, potassium, iron, phosphorus, fruit acids and pectins. Kiwi supports immunity, stimulates collagen production, normalizes pressure and stomach function, increases performance, reduces the risk of developing tumor diseases and the formation of thrombosis. One kiwi is equal to one orange or three tomatoes. Indispensable for maintaining a toned figure. Kiwi - recipe for youth Since it stimulates collagen production, this is an investment with a future perspective.

Strawberry contains many useful substances and minerals: vitamin C for the most part, less A, B1, B2, B5, B6, B9, E, potassium, magnesium, calcium, sodium, sulfur and iron. Strawberries can be consumed daily, especially necessary for cancer patients. Ascorbic acid contained in strawberries lowers cholesterol, helps the heart muscle and is involved in the formation of collagen, which slows down cell aging. Strawberries perfectly support the immune system and normalize the activity of the whole body, especially recommended in the spring and autumn. Strawberries are considered a powerful antidepressant. Since strawberries contain many vitamins, they will help maintain the daily requirement of vitamins in the body.

Tomatoes consist of 94% water, but how many nutrients and vitamins they contain! We will now find out what vitamins are in tomatoes: C, E, K, PP and minerals - potassium, iron, phosphorus, sodium, magnesium. A glass of tomato juice contains daily dose vitamin A and C. What are the benefits of tomatoes? Tomatoes are useful for anemia, arthritis, diabetes, metabolic disorders and vitamin deficiency. They have very valuable substance- lycopene, which is strong antioxidant, capable of destroying cancer cells. And coumaric acid reduces the harm from nicotine. Eating a tomato salad every day, we don’t think about what vitamins are in tomatoes and that we are saturating the body with useful antioxidants.

Pumpkin .? Yes, and most of all it contains beta-carotene. In terms of carotene content, pumpkin is almost equal to carrots. There are fewer other vitamins - C, E, PP, B1, B2. Pumpkin is also valued for the minerals copper, calcium, potassium, iron, cobalt, magnesium, fluorine and rare, but important elements copper, sulfur and fluorine. Useful for heart disease, stress, and for preventing cell aging. In a pumpkin low content sugar, so it is indicated for diabetes and excess weight. Many delicious dishes can be prepared from pumpkin, and at the same time, the vitamins in the pumpkin will remain regardless of any processing.

Dates . Distinctive useful properties of dates is high content carbohydrates and 23 types of amino acids that are not found in other fruits. Vitamins A, C, B1, B2, B6 and iron, zinc, calcium, potassium phosphorus, sodium, aluminum, magnesium, cadmium, sulfur, cobalt, boron. The high calorie content of dates frightens people with... overweight, but nutritionists advise replacing sweets with dates. And if you eat one date daily, you can provide your body with its daily requirement. nutrients. They restore the body well after illness and support the immune system, relieve fatigue and insomnia. The properties of dates are unique due to large composition amino acids. Don't miss out on a delicious dessert.

Prunes (dried). What are the benefits of prunes? Prunes contain a lot of iron and vitamins A, B1, B2, C and P, and a large amount of minerals: iron, potassium, magnesium, calcium, phosphorus. Although energy value prunes - 264 kcal, nutritionists recommend including them in your diet for weight loss and replacing the sandwich snack dried prunes. Useful properties of prunes effective for cardiovascular vascular diseases, high blood pressure And gastrointestinal diseases. Improves metabolism, enhances immunity and resists the appearance of caries. Shopping at grocery store, don't pass this by healthy treats, remember the benefits of prunes.

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

A glass of apple juice (freshly squeezed) contains 4 – 4.5 mg of vitamin C. Our daily requirement in vitamin C – 60 mg.

So, so that one apple juice To cover our daily requirement of vitamins, we need to drink 15 glasses of this juice per day.

If we talk about B vitamins and the very necessary ones human body vitamins E, A, D, we cannot take this norm from vegetables and fruits at all. This is because their sources are completely different.

These are not vegetables or fruits, but other products: meat, milk, cheeses, liver, oils (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 much more of these foods than the calorie norm requires.

The minimum dose of calories throughout the day is an average of 2500 Kcal. To cover our need for vitamins through foods, as well as vegetables and fruits, we will need to exceed it by a maximum of 2 times. Then we will get better, and vitamins will not be a joy at all.

Unique vitamins from vegetables and fruits

However, not everything is as banal as it seems at first glance. Vegetables and fruits contain such combinations of useful substances that form completely unique vitamins. Moreover, they are no longer found in any products.

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

Vitamin C from citrus fruits

It is believed that lemon is good to use for colds because it contains a lot of vitamin C, which fights colds. 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, interesting facts emerge. Citrus fruits are more than 10th in folic and ascorbic acid content among foods rich in it.

Much more vitamin C in bell pepper, cabbage (broccoli and cauliflower), tomatoes different types, parsley, spinach and green leafy salads. Even potatoes have more vitamin C than lemons. Are you surprised? That's the same!

If we take into account the fact that during storage, vitamin C in citrus fruits is destroyed, and by what more days passes, the less vitamin remains, then from a lemon, an orange or a tangerine we get a very small dose of it - simply insignificant.

Therefore, it is necessary to include in the diet vitamin complex with vitamin C. Unless, of course, you take sleeping pills or sedatives - they mutually cancel out each other’s effect on the body. For example, if you took doses of vitamin C along with sleeping pills, you can forget about sleep.

How to properly take vitamin C from vegetables?

You will not achieve any effect from taking vitamin C from potatoes if you eat them boiled. The same will happen with other vegetables. The fact is that during cooking (and other heat treatment) vitamin C is destroyed by almost 90%.

It is better to bake potatoes, and eat other vegetables or fruits raw, and not after long-term storage.

Note to smokers. You are twice as deficient in vitamin C as non-smokers. Therefore, to replenish it, a smoker needs to eat 2 times more vegetables and fruits with this vitamin.

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

Fat-soluble vitamins

Vitamin K is one of the most important for bone growth and blood flow fat-soluble vitamin. Without him there will be no normal calcium metabolism and vitamin D will be poorly absorbed. Where can you get vitamin K?

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

Antioxidants in vitamins

These substances help fight aging and adverse effects environment. Antioxidants include rutin, hesperidin, as well as cahetin and rutin. Why do people need antioxidants from food?

They help normalize blood pressure, and also reduce the likelihood of bleeding, strengthen capillaries. Antioxidants obtained from products provide good protection against allergens and reduce the risk of allergic reactions.

Berries will be sources of these vitamins. In particular, black currants, grapes and especially blueberries. For example, rowan berries, which fit in the palm of your hand, contain the entire daily requirement of bioflavonoids.

To get vitamins sufficient quantity, try to saturate your body with them according to the season.

Enjoy life and take care of your health with help vitamins.