The table of the contents of vitamins in food products (meat and flour products, vegetables, fruits)

Vitamins and minerals are substances that our body needs every day. Today every person who cares about his health, is interested in what products are most useful, in other words, what substances they are rich in.

Therefore, in this article, we decided to sum up the numerous studies. The table of vitamins in food is not just useful, but also necessary information. It will help to build a balanced diet that will meet all the needs of a healthy and active person.

Vegetable or animal products

Today, people are divided into vegetarians and adherents of ordinary food. It is clear that each of them has their own truth about what you need to eat, and what you should give up. In this case, the table of vitamins in food can only indicate the spectrum of what will be included in your diet.

In fact, both plant and animal products are very important for the human body. Some elements contained in meat can not be replaced by plant analogues. This rule works and vice versa. Therefore it is fair to say that only a combination of meat, vegetables and fruits gives an optimal balance. The table below for the content of vitamins in food can be placed in the kitchen so that each time you use it you make the right diet.

Vitamins in vegetables

Red, green and yellow, they are a real decoration of your table. Bright vegetables (Bulgarian pepper, tomatoes and carrots) contain a lot of beta-carotene. This antioxidant, which in the body is involved in immune processes, prevents atherosclerosis and accelerates the healing of wounds. As necessary, it is converted to vitamin A. Also rich in this element are leafy vegetables: sorrel, lettuce, lettuce and spinach.

Vitamin B1 is a useful element, without which the normal functioning of the nervous system is simply impossible. Contained vitamins in vegetables are absorbed very quickly. They bring maximum benefit. In addition, it is impossible to get an overdose unlike synthetic vitamin complexes. So, the table of vitamins in food tells us that the most element of B1 is found in legumes, spinach, cabbage, potatoes and onions. The most common and inexpensive vegetables are the sources of the most important vitamin. Another element of this group is B2. It is present in leafy vegetables and green peas, tomatoes and cabbage.

Another important element about which I want to say is vitamin C. Ascorbic acid is involved in all metabolic processes in the body, and also helps to strengthen immunity. Vegetables and fruits with vitamin C should always be on your table in the off-season. Especially a lot of it in parsley and cabbage, pepper and dill, sorrel and potatoes, as well as tomatoes.

Our assistants - ripe fruit

The needs of the body in vitamins are primarily provided by proper nutrition. To date, many studies have been carried out, which confirm that pharmacy complexes are partially absorbed at best. In addition, they are not so harmless to our body, as the producers say. Therefore, the diet can not be called optimal and balanced, if it does not contain vegetables and fruits with vitamin C. We have already talked about vegetables a little. Now it is the turn of the fruit.

Most of all ascorbic acid is a part of mango and watermelon, orange and lemon, kiwi and apples. However, it is contained in all fresh fruits. In general, if you briefly outline the benefits that the body receives from fresh fruits, you will get something like this. They all contain vitamins A, B1, B2, B3, B5, B6, B9, and also C, E. Fresh fruits are sources of potassium and magnesium, sulfur and calcium, phosphorus and chlorine, sodium and iron, zinc and fluorine. Of course, the amount varies depending on the variety, maturity and storage conditions.

Meat products

Speaking about vitamins, we are used to remember only vegetables and fruits, sometimes greens. However, we must not forget about meat products. It is a source of not only protein, but also digestible vitamins, which will be useful for your body. If you regularly eat boiled or stewed meat, then you can be sure that you will not be left without important micronutrients.

First of all, we are talking about vitamins of group B: thiamine, riboflavin, pyridoxine, nicotinic and pantothenic acids, as well as choline and tocopherol. This is a perfectly balanced combination that gives your body a chance of a full life, and also strengthens the immune system.

Poultry, fish, offal

Since we touched on such an important topic, I want to take a closer look at what kind of meat is most useful for the body. Based on the experience of our ancestors, it can be assumed that it is the offal that must be eaten regularly. And then you are provided with health. And this is partly true. Any part of the carcass will be useful, especially if it is young and not very fat. That is, the ideal option will be veal or lamb, as well as poultry. Present in the composition of such products and minerals. These are potassium and sodium, phosphorus and iron, magnesium and zinc, iodine and others. Poultry meat has the highest content of essential amino acids, which is necessary for a growing organism.

By-products are very useful. They have a huge biological value. Leading among them is the liver, which contains vitamin A, fat-soluble, hormone-like compounds, iron, copper and phosphorus. The kidneys are rich in vitamin B, the brains are rich in phosphorus. You can sum up this: any meat products should be present on your table every day. At the same time, they must be supplemented with vegetables, cereals and fruits.

Sausages

In occasion of usefulness of this popular product there are constant discussions. There arises an involuntary doubt that sausage harmful to the media is called specially, so that citizens who can not buy it are not offended. In fact, we have already established that meat is the most valuable source of nutrients and vitamins, which should not be excluded from the diet. Although in the present sausage it is almost none. At the same time, it contains soy, fat, various colorants and other harmful substances.

Let's stay a little longer at this moment. Pork bacon, contrary to popular belief, is the source of a huge number of vitamins, nutrients and unsaturated acids. Having carefully studied the composition, we find selenium, vitamins A and F, lecithin and arachidonic acid. Of course, sausages are very high-calorie foods, but 30-40 grams per day can be eaten absolutely without fear.

Pay attention to the packaging. The first place in the composition is the product, which is the basis. Expensive, quality sausage is made from pork or beef, cheaper - from poultry. If the first place is soy, then buy such a product does not make sense. If the quality sausage from a well-known manufacturer is chosen, then usually there are meat, fat and spices in the composition. To harm such a product can not. At the same time, it will give the body exactly the same thing as fresh meat.

Dairy

This is a very useful category, which should enter the diet of each person every day. Unfortunately, the constantly accelerating pace of life does not allow you to pamper yourself with fresh milk. In the morning you can not take to work - it will become acidic, in the evening it may not be in the store. Therefore, milk powder becomes a wand-zashchalochko. Diluted with boiling water - and ready, as if just from a cow.

Such semifinished product contains essential amino acids, vitamins of group B, A and D. The composition also contains minerals - phosphorus and potassium, calcium and sulfur, magnesium and chlorine. Moreover, milk powder can be either whole or fat-free. If you are fond of diets or suffer from allergic reactions, then it is best to choose the second option. Dry milk is very convenient to take with you on trips. It is enough to pour warm water - and in your glass already a full set of vitamins.

Seafood

It is known that the sea is not only a source of life on earth, but also a constant supplier of food products. First of all, it is fish and other underwater inhabitants. They are sources of vitamins, minerals, antioxidants. However, today we will consider the most budgetary option that only the consumer can choose. This, of course, sea kale. The vitamins that nature has given to this algae will allow your body to be healthy.

Sea kale is rich in vitamins A, PP, B1, B2, B6, B9, C, PP. It is a real storehouse of useful substances. And it is quite inexpensive, and is prepared elementary. By the way, vitamin PP in food is very rare. Therefore, even because of this trace element, it is worth pampering yourself with unusual greens. Additional sources are yeast and liver, yolk and milk, chicken and nuts.

In addition to vitamins, sea kale can also boast of minerals. There is a high content of calcium, magnesium and sodium, potassium and phosphorus, iron and manganese. But the most important value of kelp is iodine. Its number reaches a fantastic level.

Flour products

Specialists in the field of dietetics are often advised to abandon flour and sweet. Indeed, brewed cakes and puffs are unlikely to add to your health. However, this does not apply to bread. It is not recommended to exclude from the diet even those who suffer from excess weight and want to lose weight. This is due to the presence in it of a huge amount of vitamins and minerals. This is A, B1, B3, B5, B6, B9, E. In addition, there are chlorine, sodium and potassium, phosphorus and magnesium, calcium and silicon, zinc and manganese, cobalt and molybdenum, iodine and chromium - .

Instead of concluding

Based on the information provided, we can conclude that it is not difficult to eat right. It is not necessary to take expensive vitamin complexes, it is enough to have natural products on the table every day in the right combination. This is lean meat or fish, cereals and sour-milk products, as well as vegetables, fruits and greens. Exclude is only sweets and fried foods that do not give anything, except for excess calories and harmful substances.