Where to find the necessary vitamins in the fall: 12 tasty and healthy foods

What vitamins are especially important for humans

Vitamins play an important role in the metabolic processes of our body. They are involved in the construction of hormones and enzymes, which in turn regulate biochemical reactions in our organs and tissues.

The daily requirement for vitamins is measured in milligrams or micrograms. But a lack of even such a small amount of a substance can have serious health consequences.

Each vitamin has its own tasks and scope.

A

This is a group of substances - retinoids, as well as their metabolic precursors - carotenoids. Retinoids are found in animal products, carotenoids are found in vegetables, fruits, and cereals. Vitamin A is needed for the normal functioning of the visual system. It regulates metabolic processes in the mucous membranes of the eyeballs, provides a sense of light and twilight vision. In addition, vitamin A strengthensHealth benefits of selected vitamins / PMC immunity, normalizes the condition of the skin and hair.

V

Key vitamins from this group:

• B1, or thiamine, regulates metabolism - fatty acids and amino acids, carbohydrates. He is importantHealth Benefits of Vitamin B1 / WebMD for normal growth and development, digestion, heart and nervous system function.
• B2, or riboflavin, is involved in the formation of antibodies and red blood cells in the blood, regulates growth and reproductive function. It is needed for the functioning of the thyroid gland, healthy nails, hair, skin and mucous membranes.
• PP, aka B3, niacin or nicotinic acid, is involved in protein and carbohydrate metabolism, the formation of enzymes, cellular respiration, the work of the digestive and nervous systems. It also dilates small blood vessels and can lower cholesterol levels.
• B6, or adermin, playsVitamin B6 / MedlinePlus an important role in the work of the central and peripheral nervous system, is involved in the metabolism of proteins, fats and carbohydrates, the assimilation of fatty acids and amino acids.
• B9, or folic acid, is involvedFolic Acid / MedlinePlus in the processes of hematopoiesis together with B12. This vitamin is important for the growth and development of the circulatory and immune systems, reduces the risk of developing neural tube defects in the fetus, therefore B9 is often prescribed to pregnant women.
• B12, or cyanocobalamin, is needed for red blood cell formation, neuronal development, and DNA synthesis. It participates in the processes of assimilation of amino acids and fats, as well as in the mechanism of hematopoiesis in the bone marrow.

WITH

Ascorbic acid is involved in the functioning of the immune, endocrine and nervous systems. Vitamin C maintains the strength of blood vessels and helps to absorb iron and proteins. It participates in the production of collagen, which is needed for wound healing and the formation of connective tissue, and also ensures the normal functioning of bone tissue and isVitamin C / MedlinePlus powerful antioxidant.

D

This group of vitamins includes cholecalciferol, ergocalciferol and other similar substances. They are neededVitamin D / National Institutes of Health for the exchange of calcium and phosphorus in the body. With them, these trace elements are absorbed faster in the small intestine, and then deposited in the bones. Vitamin D also promotes cell growth and restores immunity.

E

Tocopherols, tocotrienols and other derivatives of tocol (vitamin E) stimulate muscle function and participate in the work of the gonads. Also vitamin E isVitamin E / National Institutes of Health powerful antioxidant: it protects fatty acids in cell membranes from oxidation. Strengthens the immune system, affects the synthesis of collagen and liver enzymes, preventsVitamin E development of cardiovascular diseases.

K

Vitamins of this group provideVitamin K / Harvard T.H. Chan School of Public Health normal level of blood clotting, are involved in the work of the kidneys, blood vessels, muscles and connective tissue. They play an important role in the absorption of calcium and its interaction with vitamin D.

What autumn foods are rich in vitamins

To replenish the body's vitamin resources, it is not necessary to go to the pharmacy for nutritional supplements, especially without a doctor's prescription. Beneficial substances can be found in autumn fruits, berries and vegetables.

1. Tomatoes

As with all red vegetables, they are rich in carotenoids, as well as vitamins B and C, folic acid. In addition, tomatoes are rich7 Health Benefits of Tomatoes / Health.com fiber, potassium, phosphorus, calcium, zinc and antioxidants. They are beneficial for the cardiovascular and digestive systems, vision, metabolism and immunity.

2. Bell pepper

Vegetable containsTop 5 health benefits of peppers / BBC Good Food vitamins A, C, E and PP, folic acid, as well as fiber and important trace elements: calcium, potassium, sodium, iron, iodine, zinc, phosphorus, magnesium. Such a complex is needed for strong immunity, maintaining the normal functioning of the nervous system.

3. Carrot

Carrots are primarily vitamin A. It also containsAdvances in research on the carrot, an important root vegetable in the Apiaceae family / Nature almost all vitamins of group B, C, E, K, and also potassium, magnesium, calcium, sodium, iron, zinc, iodine, vanadium, glucose and fructose. This complex maintains the health of the heart and blood vessels, strengthens the immune system, ensures normal vision, especially at dusk, and normalizes blood sugar levels.

4. Pumpkin

This vegetable containsMedicinal and biological potential of pumpkin: an updated review / Cambridge Core vitamins of group B, C, E, D and even a rather rare vitamin K - and this is not a complete list. The beneficial substances contained in pumpkin protect blood vessels from atherosclerosis, and tissues from premature aging and inflammation. And from the pumpkin get substances that help in the treatment of diabetes and neoplasms, including malignant ones.

5. Cauliflower

It has moreCauliflower, raw vitamin C than in white cabbage, and there is stillTop 5 health benefits of cauliflower / BBC Good Food vitamins K, B6, folic and pantothenic acids, choline, potassium, manganese, calcium, phosphorus, fiber and antioxidants. These substances improve brain function, normalize digestion, strengthen the cardiovascular system, and reduce the risk of inflammation and the development of chronic diseases.

6. Apples

Apples contain vitamins A, C, B1, B2, B6 and E, as well as magnesium, phosphorus, iodine, iron, selenium, potassium, calcium and zinc. They are helpingApples / WebMD cope with stress, improve memory and attention, give vitality and prevent the development of type 2 diabetes. And the polyphenols in apples normalize blood pressure and reduce the risk of stroke.

7. Sea buckthorn

The high content of vitamins A, B1, B2, B6, C in sea buckthorn hasAbundance of active ingredients in sea-buckthorn oil / PMC anti-inflammatory effect, strengthens tissues, normalizes metabolism, improves the condition of the skin and hair, promotes healing of wounds on the skin and mucous membranes. Also sea buckthorn canSea Buckthorn / WebMD help with heartburn.

8. Cranberry

It contains a lot of vitamin C, which increases the body's defenses and helps fight infections, as well as vitamins A, E, K and folic acid. Cranberry has a tonic and anti-inflammatory effect, it can reduceCranberry Reduces the Risk of Urinary Tract Infection Recurrence in Otherwise Healthy Women: A Systematic Review and Meta-Analysis / PubMed the risk of developing infections of the genitourinary system, normalize blood pressure.

9. Quince

The quince contains8 Surprising Benefits Of Quince / Organic Facts vitamins C, B1 and B6, as well as copper, iron, potassium and magnesium. They support the immune system, have hemostatic, antiseptic, diuretic properties. The high levels of antioxidants in quince can reduce metabolic stress and inflammation, as well as protect cells from free radical damage, normalize digestion and reduce nausea during pregnancy.

10. Persimmon

This fruit is richHealth benefits of persimmons / Michigan State University vitamins A, C, E, K and B6, tannins and flavonoids, as well as trace elements: there is potassium, copper, manganese, iodine and iron. The complex normalizes vision, improves the condition of blood vessels - this is useful for varicose veins, bleeding gums, a tendency to atherosclerosis. Persimmons also reduce the risk of heart disease and diabetes.

11. Tangerines

There are manyHealth Benefits of Tangerines / WebMD vitamins A and C, as well as potassium, which are important for the normal functioning of the nervous system and strong immunity. They also normalize bowel function, have tonic properties and improve skin condition.

12. Leek

Onions contain vitamins of group B, C, A and K, a large amount of potassium, as well as phosphorus, calcium, magnesium, sodium. Such a complex is especially usefulHealth Benefits of Leeks / WebMD for digestive disorders, joint problems, high blood pressure. Iron helps to increase hemoglobin, and vitamin K improves blood clotting and normalizes heart function.

How to preserve vitamins in foods

Many vitamins are destroyed during heat treatment, especially long-term. Therefore, it is important to eat raw fruits and vegetables whenever possible, such as in salads and smoothies.

When it is not possible to use the product in its raw form, it is worth following these recommendations.

• Reduce heat treatment times. Do not bake or fry vegetables for a long time, put food in boiling water, and not in cold water: this way they will have less contact with hot water.
• Try not to use aluminum, iron or copper cookware without special coating: some vitamins are destroyed by contact with metal.
• Do not store chopped vegetables in water to reduce the concentration of water-soluble vitamins.
• Do not remove the layer of fat from the soup or sauce; if possible, cook under the lid, so the food will be in a protected environment.
• Boil young potatoes in their skins to get more nutrients.

Frozen fruits, vegetables and berries are usually healthier than canned ones: for example, they keep better in the coldAn Investigation into the Degradation of Ascorbic A cid in Solutions / Semantic Scholar vitamin C, antioxidantsMariana-Atena Poiana, Diana Raba. The effect of long-term frozen storage on the nutraceutical compounds, antioxidant properties and color indices of different kinds of berries / Journal of Food Agriculture and Environment and polyphenols. But for maximum effect, a shock freeze is needed: it leavesVitamin retention in eight fruits and vegetables: a comparison of refrigerated and frozen storage / PubMed there are more nutrients in products.

An alternative is dried fruits, but only those that are dried in a natural way, without the addition of preservatives, colors or flavors. Such products may be less tasty, but they are guaranteed to bringEating dried fruit may be linked with better diet quality and health markers / ScienceDaily benefit to the body.

Fresh food is best stored in a cool, dry place, free from drafts and sunlight. Some vitamins, such as B2, are destroyed by light.