According to statistics, 30-80% of the world population suffers a constant lack of vitamins C, B1, B2, B6 and folic acid. 40-60% of people suffer from a lack of carotene, in some regions, doctors have noted a serious deficiency of fluorine and selenium, and iodine and calcium – everywhere. What foods you need to eat to get all the necessary vitamins and not to suffer from vitamin deficiency?
1. Are there the most vitamin vegetables and fruits?
Vegetable food can provide us with the required amount of only vitamin C. These are wild rose, sweet peppers, potatoes, cabbage, citrus fruits … But in addition to vitamin C, there are 12 other vitamins known today in science. For example, there is practically no vitamin A in vegetables and fruits. And sources of vitamins of group B are meat and vegetable grain, and not processed. Of course, vegetables and fruits are useful – they contain fiber, as well as bioflavonoids. But the widespread idea that only they are a storehouse of vitamins is completely wrong.
2. Food against avitaminosis
The current diet of an average person, in principle, is not able to provide us with vitamins in the right quantity. We eat monotonous and eat a lot of refined foods that are very poor in vitamins. For example, to get enough vitamin B2, you need to drink 2 liters of milk per day (and not fat-free), or eat one and a half kilograms of beef, or ten eggs. But the lack of this vitamin also leads to a lack of vitamin B6, D, folic acid .
3. Consequences of avitaminosis
Without vitamins, all those processes in the body that take place with the participation of enzymes are impossible. For example, B1 basically “works” in those enzymes that provide the body with energy. B6 is involved in protein metabolism. Pantothenic acid is needed by enzymes that are engaged in obtaining energy during the oxidation of fats. Vitamins are not any stimulants, they are absolutely necessary substances without which the metabolism is disturbed.
4. What is enrichment of products with vitamins and can there be an overdose of vitamins
Vitamin enrichment of food products – bread, milk, juices, confectionery products – is able to fight against vitamin deficiency. This became clear 50 years ago, when the USSR passed a law on the mandatory fortification of flour with vitamins B1, B5 and PP to the original level of unprocessed grains. But in our country this law has never been enforced. Therefore, if it is not possible to constantly eat fortified foods, then it is necessary to take multivitamin complexes.
At the same time, an excess of water-soluble vitamins is excreted from the body. In addition to vitamin B6, but an overdose of it should be about a hundred times more than the norm within a few months for it to create a health risk. And fat-soluble A and D must be obtained in hundreds and thousands of times more daily need for their concentration to become dangerous.
5. Vitamin pills and natural vitamins. What is the difference
These are the same vitamins, they perform the same functions. Of course, for a person it is more natural and easier to get vitamins with food. But today the food is no longer what it was a hundred years ago. Breeding has always been aimed at increasing yields and durability: so that more is born and that it is kept longer. In this case, none of the breeders did not set the task to increase the content of vitamins, nobody even thought about it. And the Japanese realized first – they conducted a study that showed that the content of vitamin C in the cultivated varieties of apples, mandarins and oranges, which dominate the market, is 10 times less than in the wild.
In addition, during storage, food loses vitamins. They are destroyed by exposure to light, from contact with air. Salad and greens at room temperature in the sun completely lose their vitamin C in just a few hours.
You can get rid of hypovitaminosis, if you start to eat foods that are rich in missing substances. You can compensate for their lack of vitamin pills. But if you compare the effectiveness of products and tablets, then, according to Professor Kozarin, the benefits of the former will be higher, because, unlike “synthetics,” they will be absorbed almost completely. But whatever you eat and whatever you take, do not take matters to the extreme, for example, do not heal with “shock” doses of vitamins. After all, they have the other side of the coin – hypervitaminosis. This condition is no less dangerous to human health than hypovitaminosis. Therefore, if you are actively being treated for some hypovitaminosis and notice symptoms of vitamin overdose, you should immediately stop taking foods rich in appropriate vitamin and consult a doctor.
Which vitamins do not enough more than all?
1 PLACE – Vitamin C
Characteristic signs of failure. Bleeding gums, bruises on the skin after minor bruises, loose teeth, dry and pale skin.
How to fill *? Sauerkraut (300 g), dog rose broth (2 cups per day), citrus (3 oranges, 5-6 tangerine), kiwi (1-2 pcs.), Vitamin tablets.
Signs of excess. Diarrhea, pain during urination, fractures.
2 PLACE – Vitamin A
Signs of failure. Decreased visual acuity, especially at dusk; growth retardation in children, reduced immunity, pustules on the skin.
How to fill *? Vegetables of orange and red color (for example, 1 kg of carrots, 1.5 kg of sweet pepper), liver of animals (1000 g), yolk of eggs (3 eggs), vitamin tablets.
Signs of excess. Headache, pain in the bones and joints, dry and cracked skin, itching and rash on the skin, hair loss.
3 PLACE – Vitamin B1
Signs of failure. Frequent mood swings, poor sleep, muscle weakness, cramps, pain in the legs, nausea, frequent heartbeat.
How to fill *? Pork (150 g), beef liver (50 g), bran bread (100 g), legumes (250 g), vitamin tablets.
Signs of excess. Vitamin B1 affects the absorption of all other vitamins, so the symptoms of its lack will be the symptoms of an overdose of other vitamins.
* Daily doses of vitamin in the product
How to keep healthy substances?
It often happens that a person eats the right food, but he still has signs of hypovitaminosis. The fact is that many vitamins are rather unstable compounds: they are destroyed by sunlight and heat. For example, parsley, which has lain on the kitchen table at room temperature for two days, loses about 80% of the vitamins. Therefore, all fortified foods should be stored in a dark and cold place. Well suited fridge or basement. And when feeding products to the table, for example, garlic or greens, it is better not to grind them, but serve them whole. So they will preserve more vitamins. In addition, vitamins die during cooking. Therefore, if possible, eat vegetables and fruits raw, cook them, and do not fry – during cooking only 50% of vitamins are destroyed, and during frying – almost everything.
There are categories of people prone to hypovitaminosis more than others. These are: 1. Those who suffer from diseases of the gastrointestinal tract. These include inflammations of the stomach, intestines (enteritis, colitis), liver and pancreas. Even if these patients receive the vitamins in normal daily doses, the body will not be able to absorb them because of their lack of assimilation by the diseased organs. 2. Pregnant and lactating. Expectant mothers need to eat 1.5 times more vitamins, because besides themselves, they feed them and the baby. 3. Workaholics and athletes. As with increased mental, and with increased physical activity, the consumption of vitamins increases by about 2 times. Accurately calculate how many vitamins you need, you can at the reception of a dietitian. 4. Those who abuse sweet and alcohol. These foods also cause increased consumption of vitamins.