Is it possible to eat fresh vitamins from vegetables, fruits and berries for future use?
Miscellaneous / / October 19, 2021
We understand the peculiarities of the work of the human body.
Valery Savanovich
Why are vitamins needed
Vitamins are important micronutrients that are involved in many biochemical processes and are therefore essentialVitamins / U.S. National Library of Medicine for the body. For example, B vitamins are needed for cellular metabolism, the nervous and cardiovascular systems, and vitamin C for tissue health and wound healing.
That is why it is important to get enough of these microelements: with their deficiency, or hypovitaminosis, the body's work is disrupted.
For example, flaw B2 leadsJ. Lykstad, S. Sharma. Biochemistry, Water Soluble Vitamins / StatPearls to inflammation and cracks in the mouth, or cheilosis, and abnormal proliferation of the vessels of the cornea. With B5 deficiency, dermatitis, enteritis and adrenal insufficiency develop, and hair may begin to fall out. And each vitamin deficiency will have its own set of unpleasant consequences.
Where do we get vitamins
Most often from food, although D3 is producedVitamin D / Mayo Clinic in the skin under the influence of ultraviolet radiation. Let's take two simple examples: vitamins C and A.
Sources ofVitamin C / Mayo Clinic the first is citrus fruits, tomatoes, potatoes, broccoli, strawberries and bell peppers. And the second containsVitamin A / Mayo Clinic in beta-carotene and other provitamins-carotenoids. They can be found in green leafy and yellow vegetables, carrots, and dark or brightly colored fruits.
Is it possible to stock up on vitamins for future use if there are more vegetables and fruits
Unfortunately no. Although we get micronutrients from food, eating too many seasonal vegetables, fruits, berries and herbs will not be enough.
The fact is that vitamins are regularly consumed. They are constantly involved in the metabolism of proteins, fats and carbohydrates, are responsible for the work of the nervous, cardiovascular, immune systems that help us absorb calcium and iron, and so on. The body is not a cabinet in which you can put vitamins and sometimes get the needed ones from there, but rather a firebox. And for it to work, you need to constantly throw up fuel.
Moreover, some vitamins are spent faster than others. So, they shareJ. Lykstad, S. Sharma. Biochemistry, Water Soluble Vitamins / StatPearls for fat-soluble (vitamins A, D, E and K), which are stored in adipose tissues, and water-soluble (group B and vitamin C), which are easily excreted from the body, for example, during urination.
And the latter, as a rule, cannot approach the level of accumulation: their excess dissolves in water when it enters the body. As a result, he cannot store a sufficient amount of such vitamins for later use: the norm that is needed for work is absorbed, the rest is excreted in the urine.
But fat-soluble ones are also actively consumed. For example, vitamin A is involvedVitamin A / Mayo Clinic in the synthesis of rhodopsin - the main visual pigment. That is, so that we can see something, we need to spend rhodopsin, and in order to produce it, we need to get vitamin A. Therefore, these microelements cannot be accumulated either.
Why vitamins may not be enough
It usually dependsVitamins and Minerals / Merck Manual from health, age, lifestyle and nutrition. So, alcoholism, smoking, drug addiction disrupt the work of almost all systems and organs, and a number of chronic diseases, such as the gallbladder, interfere with the normal assimilation of food and microelements.
A lack of vitamins can appear as a result of a radical diet for weight loss, which severely limits the consumption of essential foods, and due to seasonal changes in diet. For example, when a person does not eat fruit in winter. It turns out that in general he receives vitamins throughout the year, but in fact this happens only in summer. The question, however, remains a topic for discussion and research.
How many vegetables and fruits you need to eat to get enough vitamins
Each vitamin has its own daily intake, which is based on gender and age. Detailed tables where the indicators are scheduled can be viewed at website Rospotrebnadzor.
Unfortunately, no fruit or vegetable contains all the vitamins you need. That is why specifying specific numbers (so many grams of apples, carrots, beets, strawberries per day) is a pointless exercise. Few people have the courage to chew a whole lemon without sugar to get their daily value. Not everyone wants to buy avocado because of its price or specific taste. And many people are allergic to the healthiest carrots and strawberries.
In general, you need to make sure that you eat vegetables, fruits and berries, and also greens throughout the year. Meat, dairy and fish products are also needed - B vitamins are contained there.
What to do if you suspect a vitamin deficiency
Seek medical attention. He can directJ. Lykstad, S. Sharma. Biochemistry, Water Soluble Vitamins / StatPearls take you to a special analysis or their complex to determine the level of one individual vitamin or several at once.
If you find a deficiency of any micronutrients, the specialist will suggest adjusting the diet taking into account your personal characteristics, including allergies, and will also recommend a vitamin-mineral complex, which must be taken in accordance with the schedule and duration established by the doctor course.
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