These all-powerful vitamins |
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Vitamin C is an unstable substance. Its large losses also occur during culinary processing. When cooking, for example, unpeeled potato tubers with immersion in cold water, 25 percent of the vitamin is lost. But in hot water, the loss of vitamins is negligible. Cooking mashed potatoes means a loss of 72-78 percent of vitamins, and cabbage in the soup - up to 95 percent. Therefore, it is very important to use raw vegetables without cooking in the form of salads, and it is best to cook them just before eating. Together with vitamin C, vegetables contain vitamin P, which has the properties of strengthening capillaries, eliminating increased vascular permeability. Rich in vitamin P red tomatoes, tomato puree, tomato juice in bottles.
Of great importance in providing the body with vitamin A is a coloring matter - carotene, which, taken with food, turns into vitamin A. Carotene is well absorbed when it is dissolved in fat. For example, if you boil carrots with butter or stew in milk, more than half of the carotene it contains is absorbed. During ordinary cooking or frying, carotene is almost not destroyed. Therefore, people who need an increased amount of vitamin A, especially children, should be given carrots, stewed with butter and apples, and also make carrot-apple cutlets with sour cream from it. The popular belief about the good absorption of carotene from raw, unfatted carrots is incorrect. In addition to carrots, carotene is found in red pepper, sorrel, mountain ash, sea buckthorn frozen, fruits red dried rose hips, red tomatoes. Vitamin A from improper cooking also easily loses its valuable properties, so vegetables are not recommended to be left chopped in the air for a long time, especially in bright light. It is better to store them in a dark room or sealed container. Cut into small pieces only before use. Since carotene dissolves well in fat, vegetables rich in carotene should be eaten with fatty foods. However, we must not forget that with intensive heat treatment and long-term storage of fried foods, vitamins can be almost completely destroyed.
Vitamin B deficiency2 in nutrition leads to a slowdown in growth, weight gain. Cracks, ulcers in the corners of the mouth - seizures, peeling of the skin may form. Often, the mucous membrane of the eye becomes inflamed, lacrimation appears, photophobia, visual acuity decreases. Vitamin B2 It dissolves well in water, so the broth obtained when cooking products containing this vitamin is also useful for food. Loss of vitamin B from cooking2 relatively small, but it is better absorbed when consumed with sufficient protein. There is especially a lot of this vitamin in dry yeast, as well as in beans, lentils, green peas, Brussels sprouts, cauliflower, asparagus.
Another vitamin is folic acid. It improves blood formation, has a beneficial effect on the health of pregnant and lactating women. The need for this vitamin increases sharply in some diseases associated with malabsorption in the intestine. Severe folic acid deficiency occurs in alcohol abusers. Important sources of folate are beans, Brussels sprouts, deciduous vegetables, cauliflower, asparagus. The juice of vegetables and sauerkraut contains vitamin U, which prevents the formation of stomach ulcers. The role of individual vegetables in providing the human body with vitamins is great, since they are involved in a wide variety of life processes. They accelerate the metabolism of proteins, fats, carbohydrates, minerals, and normalize water metabolism. With a varied composition of food products, a wide inclusion of various vegetables in human nutrition, and proper culinary processing, the physiological need of the body for vitamins can be fully satisfied. N. Lazarev |
It began with the experiments conducted at the end of the last century by the Russian scientist N. Lunin. He studied the nutritional needs of the body and divided the experimental animals into two groups. He fed one of them with all the substances that make up milk, and the other gave natural milk. The former soon died, and the latter grew and developed. It was concluded that natural milk contains some special substances that are irreplaceable for the body. Subsequently, this substance was isolated in its pure form and called "vitamin" (from the Latin word "vita", which means "life").
Vitamin C is of exceptional importance. For human health, the daily norm of ascorbic acid is 70-100 milligrams. Its main sources are fruits and vegetables. Especially many of these vitamins are contained in red pepper (sweet and bitter), green pepper, green onion, cauliflower and red cabbage, spinach, sorrel. Dill and horseradish roots contain a large amount of ascorbic acid.
Another vitamin - A is necessary to ensure the normal development of the child's body, it is of great importance for the organs of vision, skin, mucous membranes. With a lack of this vitamin, the skin becomes rough. One of the early signs of hypovitaminosis A is night blindness, or "nighttime" blindness. With a severe form of vitamin A deficiency, there may be dry eyes, softening of the cornea.
The activity of the nervous system is influenced by vitamin B1, or, as it is also called, thiamine. In athletes, pregnant and lactating women, the need for it increases.With a lack of vitamin B1 appetite worsens, weakness, headache appears, fatigue increases. Lots of vitamin B1 in bread and cereal products, brewer's and baker's yeast. The richest in them are dry soybeans, peas, beans, 
Vitamin PP, or niacin, prevents the body from a disease in which the skin is affected (it becomes dark, rough), as well as the gastrointestinal tract, the nervous system. Vegetables containing the highest amounts of this vitamin include green peas, peas, beans, beans, 
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