Vitamins in vegetablesBy ironstill
April 25, 2018
Fruits and vegetables today contain vitamins and minerals less than 50 years ago. The quantity of iron in
vegetables, as well as the content of calcium and vitamin C, has decreased especially drastically. This
means that today anyone who wants to enrich their body with vitamins needs to eat four carrots
instead of one. But this is when it comes to vitamins, to the contained calories this statement does not
The scientists themselves do not draw any conclusions yet. The main explanation for the observed
phenomenon may be that breeders, when breeding new varieties, mainly pay attention to the increase
in the volume of products received, and not to the content of useful substances in them, and the
producers are doing everything to remove the maximum number of harvests per year.
Vegetables are the source of many vitamins and mineral salts necessary for the human body. The lack of
them, especially in winter and early spring, is one of the reasons for reducing the body's resistance to
Vegetables are irreplaceable in our diet
Experts established that the physiological need for a person in these products (including potatoes) is 250
kg per year. The great importance of vegetables is determined by the high content of easily digestible
substances in them, in particular, carbohydrates. Vegetables are rich in vitamins and mineral salts
necessary for the human body. They also contain proteins, various organic acids and essential oils, which
favorably affect the digestive processes. For example, potatoes are very rich in starch, and beets with
sugar, cabbage has a lot of vitamin C, and carrots contain carotene, from which vitamin A forms in the
body. Rhubarb is rich in organic acids, green peas are rich in proteins, dill-aromatic substances.
Therefore, it is necessary to eat the widest possible assortment of vegetables, using them both in raw
form and for preparing various dishes.
Adding vegetables to meat, fish and other products improves their assimilation. Vegetables stimulate
the whole process of digestion. Their importance in dietary nutrition is great.
Vegetables are the most affordable, and sometimes the only source of vitamins, so they are necessary in
our daily diet.
Vitamin A (carotene)
Contained in carrots, tomatoes, red pepper. Carotene is characterized by an orange color. In
combination with a green substance – chlorophyll, the orange color of carotene is less noticeable, but its
content is very significant in green vegetables: spinach, sorrel, green peas, beans. This vitamin is
extremely necessary for a person – it promotes healing of wounds, burns, treatment of gastric diseases,
increases the ability of the body to resist colds and infections. When vitamin A deficiency worsens, first
of all, vision, there comes the general weakness of the body.
Vitamin B1 (thiamin)
It is found in peas, beans, tomatoes, spinach and some other vegetables. It strengthens the nervous
system, prevents digestive disorders, improves digestibility of carbohydrates. The daily need for it is 2-3
mg, but its absence can contribute to the development of diseases.
Vitamin B2 (riboflavin)
They are rich in green peas, onions, spinach. The body needs 2 mg per day. This vitamin also strengthens
the nervous system and improves digestibility of food. The lack of vitamin B2 in the body causes hair
loss, skin diseases.
Vitamin C (ascorbic acid)
Contained in cabbage, salad, green peas and beans, in pepper, tomatoes, radishes, spinach, potatoes. It
protects from the disease with scurvy, promotes the healing of wounds, fractures, ulcers, increases the
overall tone of the body and, thereby, contributes to its resistance to infections, improves the
assimilation of food. In the absence of vitamin C, the exchange of protein substances is disrupted. The
daily need of an adult is 50 mg. It is very unstable, so when processing vegetables it is better to use
enameled dishes, and ideally not to subject the vegetables to heat treatment in general. If we want to
feed our body with vitamin C, freshly squeezed juices are best suited for this, provided that they are
drunk immediately after cooking.
Most of it is contained in spinach, lettuce, tomatoes. It helps stop bleeding and promotes healing of
Vitamin P (citrine)
Contained in carrots, red pepper, in green parsley, spinach, tomatoes. It strengthens the walls of blood
vessels, contributes to their elasticity.
To preserve the nutritional value of vegetables, it is important to properly process and prepare them.
They should be washed in cold running water, after which they can be cut. Vitamins and mineral salts in
vegetables are directly under the protective coating in the skin and pulp. The larger they are cut, the less
loss of vitamins. It is best to cut vegetables before processing because left for a period of more than 3
hours (including in water), they lose their nutritional and taste qualities.
For salads and vinaigrettes, it is better to cook vegetables in uncooked form, so that the vitamins in
them are less destroyed. For the same purpose, it is advisable to cook vegetables for a couple or to
extinguish. If they need to be welded, they are poured with boiling water, tk. at high temperature, the
action of enzymes that destroy vitamin C stops. Water from the cooking of vegetables can be used to
prepare the first dishes. If vegetable soup is cooked on meat broth, then at the beginning it is brought to
a boil and then cut into it cut vegetables. To maximize the preservation of vitamin C during cooking,
cook vegetables in a saucepan with a tightly closed lid, avoiding a boiling and excessively long boiling.
Try not to digest the vegetables. Vegetable greens better put in ready-made meals, and if cooked, then
no more than 5 minutes.
Prepare vegetable dishes shortly before they are consumed: when stored and heated, the valuable
nutrients they contain are destroyed. Salads and vinaigrettes can be stored for no more than 6 hours
and in an unregulated form (in a refrigerator – up to 12 hours).
Unfortunately, in the metropolitan area, there is a clear lack of vitamins in the diet of both adults and
children. Maybe now, when we pay attention to the preservation of vitamins in our food, it will be
easier for us to cope with the spring vitamin fasting, but we would recommend taking vitamin
preparations to all this in addition. Which ones? Let it be multivitamins with microelements and
necessarily consult with your doctor on the subject of contraindications and the way they are taken. Be
healthy and happy!