Nobody once again not to be convinced that the fruits and vegetables full of natural vitamins. But traditional ideas about vitamins in the gifts of nature are often limited to "large doses of vitamin C in the lemon."But vegetables, fruits and berries - an indispensable source of quite unique vitamins, which are found in any other product is no longer obtain. In addition to ascorbic acid - vitamin C - there is a rare and very important vitamin K and bioflavonoids, united by a common name "vitamin P".
Moreover, in order to obtain a sufficient number of "herbal" vitamins, it is not necessary to lean on exotic fruits and vegetables. Director of the Clinic of Nutrition Victor Tutelian believes that quite regularly eat carrots, cabbage, apples, pears, and other common foods - all the things that we have grown.
By the way, the proverbial water-soluble vitamin C, which the body needs about a day 100 mg, in sufficient quantity of citrus difficult to obtain. In order to gain this dose would have to eat about half a kilo of oranges or grapefruit a day - without peel, seeds and partitions.
And if we remember that the content askorbinki reduced in products during long distance transport and storage, the problem becomes altogether impossible.
But citrus, oddly enough, not even in the top ten richest in vitamin C products. Much more of it in the usual sweet red peppers, broccoli, cauliflower, spinach, tomatoes, and even - parsley and potatoes.
However, these vegetables, except potatoes, better to eat raw or, in extreme cases, cook for a couple in the microwave - 60-90 percent of the vitamin C is destroyed by heat treatment.
It should be noted that smokers to make up for a deficiency of vitamin C will have to make a truly Herculean effort - while smoking a cigarette body loses up to 25 mg of ascorbic acid. So one day the body can lose a few daily doses of the vitamin - and this is another reason to quit smoking.
Vitamin for blood and bone
For the synthesis of proteins that regulate blood clotting required soluble vitamin K. In addition, it helps the interaction of vitamin D and calcium and regulates the metabolism of bone and connective tissue.
In order to receive it in sufficient quantities, is to love leafy green vegetables: spinach, and different kinds of salads. Those who are "grass" does not respect the will suit broccoli, tomatoes and peas. Just not the same, then the bank, and its bright green fellow straight out of the pod or quick-frozen - only with this technique of freezing saved enough vitamins.
Vitamin paint
What color is a sheet, a fruit or flower, define natural dyes - pigments. Among the most striking vegetable colors - yellow - there are strong antioxidants. This bioflavonoids, the most famous of which Kahetino, rutin, quercetin and hesperidin.
Bioflavonoids are involved in strengthening capillary walls, prevents bleeding and reduce blood pressure, protect against hypertension. In addition, they help the body to combat allergies and neoplastic processes.
In the body, these nutrients can not be synthesized, and can only get them from foods of plant origin.
But not necessarily in search of exotic fruit bioflavonoids. Very rich in their ordinary apples of all colors and seasonal berries such as blackberry, blueberry or grape. For example, only a small handful of unfairly be overlooked gourmet Aronia contains 4000 mg of bioflavonoids - daily intake for an average person.
