How to preserve vitamins in foods

Vitamins are called organic compounds included in the composition of enzymes, regulators and catalysts of biochemical reactions. For the normal life they are needed in extremely small quantities: mg, or thousandths – mcg. The humans and animals they are not synthesized or synthesized in very small amounts. For this reason, vitamins must be regularly ingested with food. There are 13 known vitamins:

Fat-soluble: A (retinol), D (calciferol), E (tocopherol) K (phylloquinone).

Water-soluble: C (ascorbic acid), B1 (thiamine), B2 (Riboflavin), B5 (Pantothenic acid), B6 (pyridoxine), PP (Niacin), B9 (folate), B12 (cobalamin), H (Biotin).

The content of vitamins in the diet can vary and depends on different reasons: from the variety and on products, methods and timing of their storage, the nature of technological processing of food, food choices and eating habits. The important role played by the composition of the food.

The daily requirement of vitaminsthe Need for vitamins depends on age, sex, physical activity, presence of chronic diseases, level of metabolism. We recommend the following rate of consumption of vitamins. Category

Age
(years)

And

IU

And

mcg

E

mg

D

IU

mcg

To
mcg

With
mg

B1
mg

Infants

0-0,5
0,5-1

1250
1250

400
400

3
4

300
400

10
10

5
10

30
35

0,3
0,4

Children 1-10 years

1-3
4-6
7-10

1340
1670
2335

450
500
700

6
7
7

400
400
400

10
2,5
2,5

15
20
30

40
45
45

0,7
0,9
1

Teenagers and adults male

11-14
15-18
19-24
25-50
>50

3333
3333
3333
3333
3333

1000

10
10
10
10
10

400
400
400
200
200

2,5

45
65
70
80
80

50
60
60
60
60

1,3
1,5
1,5
1,5
1,2

Teenagers and adults female

11-14
15-18
19-24
25-50
>50

2667
2667
2667
2667
2667

800

8
8
8
8
8

400
400
400
200
200

2,5

45
55
60
65
65

50
60
60
60
60

1,1
1,1
1,1
1,1
1

Category

Age
(years)

B2
mg

B5
mg

B6
mg

Sun
mg

B12
mcg

RR
mg

N
mcg

Infants

0-0,5
0,5-1

0,4
0,5

2
3

0,3
0,6

0,025
0,035

0,3
0,5

5
6

10
15

Children 1-10 years

1-3
4-6
7-10

0,8
1,1
1,2

3
4
5

1
1,1
1,4

0,05
0,075
0,1

0,7
1
1,4

9
12
7

20
25
30

Teenagers and adults male

11-14
15-18
19-24
25-50
>50

1,5
1,8
1,7
1,7
1,4

4-7
4-7
4-7
4-7
4-7

1,7
2
2
2
2

0,15
0,2
0,2
0,2
0,2

2
2
2
2
2

17
20
19
19
15

30-100

Teenagers and adults female

11-14
15-18
19-24
25-50
>50

1,3
1,3
1,3
1,3
1,2

4-7
4-7
4-7
4-7
4-7

1,4
1,5
1,6
1,6
1,6

0,15
0,18
0,18
0,18
0,18

2
2
2
2
2

15
15
15
15
13

30-100

Special attention should be increasing 1.5 times the requirement of vitamins in women during pregnancy.

In modern conditions the future mothers not only do not receive additional amounts of vitamins, but have them moderate or deep deficit. For different vitamins, it can range from 45% to 100%. The most common in pregnant women a deficiency of vitamins B6 (100%), B1 (96%), folate (77%), vitamin C (64%).

And

E
mg

D

IU

In

mcg

With
mg

B1
mg

B2
mg

B6
mg

Sun
mg

B12
mcg

RR
mg

Pregnant

1000

10

400

12,5

90

1,5

1,6

2,1

0,4

4

16

Nursing

1200

12

400

12,5

110

1,7

1,8

2,3

0,3

4

19

Directory of vitaminsSources of vitamins of plant and animal origin:

Vitamin

Herbal products

Products of animal origin

And

Carrots, citrus

Butter, cheese, eggs, liver, fish oil

Beta-Carotene

Carrots, parsley, spinach, spring greens, cantaloupe, tomatoes, asparagus, cabbage, broccoli, apricots

D

Milk, eggs, cod liver oil, cod liver oil, fatty fish

E

Corn, sunflower, olive oil, peas, sea buckthorn

To

Green leafy vegetables, spinach, Brussels sprouts, belokochannaya and cauliflower, cereals from whole grains

B1

Dried brewer's yeast, pork, wheat germ, oats, nuts (hazelnuts)

B2

Yeast extract, wheat germ, wheat bran, soybeans, broccoli

Liver, egg yolk, cheese

RR

Green vegetables, nuts, cereals, whole grains, yeast

Meat, including chicken, liver, fish, milk, cheese

B5

Yeast, legumes, mushrooms, rice

Liver, meat by-products

B6

Sprouts and wheat bran, green leafy vegetables

Meat, liver, fish, milk, eggs

B9

Nuts, green leafy vegetables, beans, wheat germ, bananas, oranges

Eggs, organ meats

B12

Yeast, seaweed

Liver, kidneys, caviar, eggs, cheese, milk, cheese, meat, fish

N

Egg yolk, liver, kidney

How to preserve vitamins in foodsWith the predominance in the diet of carbohydrates the body requires more of vitamins B1, B2 and C. the shortage of food protein decreases the absorption of vitamin B2, nicotinic acid, vitamin C, impaired conversion of carotene into vitamin A. in addition, of great importance in the decrease of vitamins in the body is the use of highly refined products (sifted white flour, white rice, sugar, etc.), of which all the vitamins removed during processing. Another problem in human nutrition, especially in cities, is eating canned food.

Currently used in commercial agriculture cultivation techniques of vegetables and fruits has led to the fact that the amounts of vitamins A, B1, B2 and C decreased in many vegetable crops by 30%. For example, vitamin E almost completely disappeared from the lettuce, peas, apples, parsley. The amount of vitamins in spinach crops can be 30 times less than in the green of another crop. In other words, even strictly balanced diet may not always provide the body's need for vitamins.

The content of vitamins in foods can vary significantly:

When boiling milk, the amount of contained vitamins are greatly reduced.

An average of 9 months per year, Europeans eat vegetables grown in greenhouses or after a long storage period. Such products have lower levels of vitamins compared to vegetables from the open ground.

After three days of storing food in the refrigerator lost 30% of vitamin C (at room temperature the average is 50%).

During heat processing of food is lost between 25% and 90-100% of the vitamins. In light of the vitamins are destroyed (a very active vitamin B2), vitamin a exposed to ultraviolet rays.

Vegetables without a peel contains significantly less vitamins. Drying, freezing, mechanical treatment, storing in a metal container, pasteurization reduces the content of vitamins in the original product. The content of vitamins in fruits and vegetables varies very widely in different seasons.published

Author: Ruslan Bredikhin

P. S. And remember, only by changing their consumption — together we change the world! ©

Source: nkozlov.ru/distance/s201/d2488/#.VVBzJtrtmko