Foods High in Vitamin C. Tips for a Proper Diet

Vitamins are biologically active substances that are necessary for the human body for normal life. They are responsible for the health of organs and systems, provide immunity, help preserve youth and beauty. The body itself can not synthesize many vitamins, so it is so important to include in the diet the foods in which they are contained.

In the cold season, foods high in vitamin C are especially important. It is necessary for the convalescent patient, and healthy people can protect against infections and colds. But no less important role is played by other vitamins: A, E, D, B group.

Vitamins on the table

The easiest way to fill the need for vitamins is to buy a pack of pills in a pharmacy and take it according to the scheme. But we should also remember that there are many active substances in products. If your diet contains enough useful fruits and vegetables, the threat of vitamin deficiency will not even arise.

Nutritionists claim that many foods with a high content of vitamin C - it's not some overseas delicacies, but quite affordable for us to eat. You do not have to spend too much time and money to buy them.

Popular myths about sources of vitamin C

The most important misconception is that the record holder in this matter is the lemon. Most likely, this error was born because of popular anti-cold medications, which are often given a lemon flavor. Recently, this information has become fashionable to refute, giving as an alternative to lemon strawberries, raspberries and gooseberries.

No less common is the myth that all foods with a high content of vitamin C have a pronounced sour taste. This error is probably also related to the lemon.

Real products-record holders

In fact, everything is completely different. 100 grams of lemon contain 40 mg of vitamin C, about 60 mg in strawberries and not more than 30 mg in gooseberry. It can not boast of its high content and raspberries: in 100 grams only 20 mg can be detected.

Products with a high content of vitamin C, unfortunately, many are unknown. But they are quite common and in the period of illness and seasonal epidemics it is not difficult to enrich their diet with them.

The leader is the leader in this list (400 mg in fresh and 1200 in dried), followed by Bulgarian red pepper (250). The richest in vitamin C berries - a black currant, sea buckthorn, ashberry. If you want to protect yourself from diseases, do not forget about the greenery, especially about dill, spinach, sorrel and wild garlic. Quite a lot of vitamin C in vegetables: Brussels, Beijing and cauliflower, broccoli and kohlrabi. It is present in citrus, however, it is known even to children.

Vitamin E in foods

No less important are other vitamins. For example, tocopherol (vitamin E) is not without reason called the vitamin of youth. It is necessary for the regeneration of skin and tissues, promotes healing of wounds, reduces the rate of occurrence of age-related wrinkles. Products with a high content of vitamin E can be bought in any supermarket. The champion is almonds, followed by other nuts: peanuts, cashews, macadamia. Slightly behind the Greek. In addition, a lot of tocopherol is found in seafood and fish: squid, eel, pike perch, etc.

By the way, dog rose and sea buckthorn are rich not only with vitamin C, but also E.

Sources of B vitamins

This group includes several active substances that are simply necessary for health. Fortunately, they are not a rarity. We are surrounded by products with a high content of B vitamins. Especially many useful substances of this category are in by-products, eggs, nuts.

Products with a high content of vitamin B6 should be included in the diet at least three times a week. These include beef, milk, cabbage. The main source of B12 are chicken, seafood and soy. And fresh vegetables and milk products are just a storehouse of vitamin B5.

How to get vitamin D?

This is one of the few vitamins that the body can synthesize on its own. This requires the sun's rays. Do not forget that you need to sunbathe safely: after sunrise or just before sunset.

But in winter time there may be a deficit - the sun is not so warm. Therefore, you need to eat foods that are high in vitamin D. First of all, they include cottage cheese, cheese and homemade yogurt. A lot of this component in raw yolks, seeds, nuts, seafood. A cod liver is not only an exquisite delicacy, but also a storehouse of vitamin D.

Vitamins in non-food products

Nutritionists emphasize that many vitamins are also contained in those cultures that traditionally do not belong to food. For example, vitamin C is rich not only berries, but also young leaves of black currant. With them you can brew tea, make broths and tinctures. This component is also found in needles and nettle leaves. The latter can simply be added to salads and soups in the summer.

The leaves of dandelion and alfalfa are rich in vitamin D. You can steal them with boiling water, chop, add boiled eggs and season with mayonnaise (or yogurt). A lot of vitamins and microelements contain beet tops.

Foods rich in vitamins

Thinking over a diet that will not only satisfy the tastes of family members, but also strengthen health, pay special attention to those foods that contain many vitamins. An important place is occupied by red and bird meat, dairy products, fresh vegetables. In cereals, too, a lot of vitamins, but their main value - it's trace elements, which are just as necessary. The highest content of vitamins in products of plant origin is observed in the season. Try to enter on the menu more fresh vegetables, fruits, herbs and berries. This will be an excellent prevention of vitamin deficiency.

Rational use

It is important to understand how to preserve vitamins. After all, not all foods can be eaten raw. If heat treatment of meat, poultry, fish or vegetables is expected, choose the methods that will allow preserving valuable substances. The most reliable way is baking in foil. After him, steaming should be done. Boiling and roasting is one of the worst alternatives. For example, in a cooked product, only 10% of the original amount of vitamin C remains, while quenching allows you to save 60%.

It is also important how you cut vegetables. The smaller the bars, the more benefit is lost when heat treatment. The best option is to prepare the whole, together with the skin. Even an ordinary apple will be much more useful if you bake or blanch it without cutting into slices.

Try to minimize the duration of the process, do not extinguish the food for a long time, if there is no special need. Remember that many vitamins are destroyed by prolonged interaction with air. Try not to cut the fruit in advance in large quantities.

Observe simple rules that will help you eat tasty and healthy.