Each of us has repeatedly heard that vegetables and fruits are the most useful. Especially when it is not about seasonal "fruitarianism" (after all, in the summer, many with great pleasure and complete satisfaction of hunger sit down on a three-month watermelon-fruit diet), but about their conscious eating when you want "potatoes with meat" more. In order to understand the significance of a varied green menu for our entire body, it is necessary to clearly and clearly determine which vitamins are found in fruits and vegetables.

So, what exactly can we find in vegetables and fruits:

• cellulose;
• water;
• phytoncides;
• mineral salts;
• essential oils;
• vitamins.

It is on the last point that we will dwell in more detail.

What vitamins are found in fruits?

Many would be much more pleasant to find a source of vitamins in fruits. However, if in fruits there is more vitamin C in general than in vegetables, then in all other useful substances the advantage is clearly with vegetables. In addition, there is a lot of sugar in fruits, and sugar excites.

The most vitamin fruits:

• kiwi - A, PP, B1, B2, B6, B12;
• strawberries - A, E, C, B9;
• blackberry - C, A, K, B1, B2, PP;
• blackcurrant - C, B, E, K, A, E, D;
• wild rose - B, B1, B2, PP, C;
• sea ​​buckthorn - C, B1, B2, B6, PP, K, P, E;
• orange - C, B5, B6, B9, E, H;
• pineapple - B1, B5, B6, C, E, PP;
• persimmon - provitamin A, C, B1, B2, PP.

What vitamins are found in vegetables?

We have to agree that vitamins in vegetables are an integral part of our diet, which cannot be replaced by either fruits or dietary supplements.

In addition to vitamins, a feature of vegetables is that when they get into the stomach and oxidize, they increase gastric alkalinity, which contributes to digestion. Therefore, the best side dish for "heavy food" is vegetables.

The most vitamin vegetables:

Each vitamin has its own role in the body, and in each fruit and vegetable there is a whole set of vitamins in one quantity or another. There are no "monovitamin" fruits. Therefore, it is very important to consume a different set of vegetables and fruits every day, since by eating a kilogram of oranges daily you will not get the amount that is in persimmons, and by eating only persimmons daily, do not hope to avoid vitamin C and calcium deficiency.

22-04-2016

10 106

Verified Information

This article is based on scientific data written by experts and verified by experts. Our team of licensed nutritionists and estheticians strives to be objective, open-minded, honest and present both sides of an argument.

We were told from childhood that “vegetables are healthy”, “you need to eat them every day”, “if you eat vegetables, you won’t get sick”, etc. We say the same to our children. But is it really so? What vitamins are in vegetables? Do they contain any other useful substances? So that you can explain to your children the full benefits of vegetables, we will now try to answer all these questions.

Vegetables are a storehouse of vitamins and minerals. They contain:

• retinol;
• B vitamins;
• ascorbic acid;
• tocopherol;
• vitamin PP;
• vitamin K;
• copper;
• phosphorus;
• magnesium;
• iron;
• sodium;
• potassium;
• calcium;
• manganese.

Naturally, each vegetable has its own amount of all these nutrients. All of them perform a specific function in our body. Deficiency of these substances leads to a deterioration in the condition of hair, nails, skin, general well-being, mood changes. But most importantly, the lack of these elements leads to the development of various diseases and reduced immunity.

Minerals and vitamins contained in vegetables are absorbed by the body by 100%. They are the best sources of these substances. But there is one small problem - during heat treatment, most of the vitamins and minerals are destroyed and simply simply do not "reach" our body. It is for this reason that it is recommended to consume vegetables raw, and not boiled or stewed.

What vegetables are the healthiest?

Scientists have repeatedly conducted experiments with vegetables and found that for good health and excellent health, a person needs to consume up to 250 kg of vegetables per year. This is due to the fact that they contain a huge amount of various proteins, fats, carbohydrates and amino acids. All this in a complex has a beneficial effect on the digestive tract, nervous and immune systems.

If we talk about individual products, then the leader in the content of vitamin C is cabbage, and not citrus fruits, as everyone thinks. Starch is found most in potatoes, and beets contain the highest content of natural sugar.

Carrots contain carotene, which, penetrating into the body, activates the synthesis of vitamin A, which is necessary for the beauty of the skin and hair, as well as for the normal functioning of the joints. Rhubarb (its leaves and roots) contains a lot of organic acids, and green peas, which we all love so much, are famous for their high content of vegetable protein.

Again, all of these substances found in vegetables are prone to destruction with prolonged exposure to light and heat treatment. In addition, improper storage also leads to the loss of these substances.

Therefore, you need to eat raw "young" vegetables that have not yet lost their beneficial properties. And even better if they are used with fish and meat.

So which vegetables are the healthiest? In fact, it is very difficult to answer this question, since they are all useful and unique in their own way. Therefore, let's talk better about vitamins, which are most found in certain vegetables.

1. Vitamin A is most found in carrots, peas, beans and potatoes;
2. Vitamins of group D are found in large quantities in cabbage, the same carrots and potatoes;
3. Natural sources of vitamin E and phylloquinone are lettuce, peas, tomatoes, asparagus and broccoli;
4. There is a lot of vitamin C in cabbage, potatoes, bell peppers and green salad;
5. B vitamins are found in potatoes, lettuce, beets, peas, and white cabbage.

By eating all these vegetables daily, you provide your body with everything, for which it will certainly thank you!

It is worth noting that vegetables are a dietary food product, and some of them, such as cucumbers, have a negative calorie content. Therefore, if you are overweight, then you can safely use them in any quantity. And it is best to combine them with fruits, that is, to observe the so-called.

The highest amount of calcium is found in green leafy crops, legumes and potatoes. But iron is most found in tomatoes, potatoes, cauliflower and green lettuce.

It is also impossible not to say about the benefits of iodine. This element controls the work of the organs of the endocrine system and maintains the hormonal background. Most iodine is found in carrots, broccoli, green salad and potatoes. But it is worth noting that if you eat these vegetables together with cauliflower, bell peppers or beans, the absorption of iodine worsens.

Potassium, which supports the functioning of the urinary system, is found in large quantities in eggplant, potatoes and white cabbage. Without it, the metabolic processes of calcium and sodium in the body are interrupted.

How to keep the benefits of vegetables?

• if you like boiled vegetables, then you should not peel them - it will prevent the destruction of nutrients;
• the maximum amount of vitamins and minerals is stored in vegetables during short-term stewing or steaming;
• vegetables should be cooked only in enameled dishes, which are tightly closed with a lid;
• you need to eat cooked vegetables immediately, it is not recommended to store them for more than 2 hours.

If you buy a lot of vegetables in advance (for example, for the winter), then be sure to keep all the rules for their storage. Wrap each vegetable in paper and place in a cool, dark place. Only in such conditions, vegetables retain their maximum benefit.

Dried vegetables are not as rich in composition as fresh ones. Since during drying they are exposed to prolonged exposure to sunlight, as a result of which most of the vitamins and minerals are destroyed. Only 10% -20% of the original content of all useful substances remains in them. Therefore, it is better, of course, to give preference to raw vegetables.

But if you do not have the opportunity to eat fresh vegetables, for example, in winter, then you can safely replace them with dried ones, but only to replenish all supplies, you need to use such vegetables in very large quantities.

Preparations based on natural mixtures of vegetables

A worthy, and most importantly, effective alternative to fresh vegetables are special dietary supplements based on a natural mixture of vegetables. This option is especially relevant in the winter, when access to certain products is limited. Such supplements can be purchased on the iHerb website. An important feature of the products presented in this store is the availability of quality certificates, as well as strict control at all levels of production. Vegetable-based supplements are offered by conscientious manufacturers who do not compromise.

The following vegetable-based supplements are especially popular among buyers:

Before taking any supplements, be sure to read the instructions. The main contraindication, as a rule, is the individual intolerance of the components.

If the law is unjust, then it is good to break it.

Top 10 Foods High in Vitamin C

The human body is not able to synthesize ascorbic acid on its own, therefore it must receive it from the outside.

Where is vitamin C found? Vitamin C is found in foods, mainly in vegetables, fruits and berries.

But how to choose from the whole variety of food plants? The table below will help you with this.

Vitamin C in food

After a brief analysis of the table data in Top 10 Foods High in Vitamin C You can add the following berries, fruits and vegetables:

1st place	2nd place
Rosehip dry and fresh	red sweet pepper
3rd place
4th place
5th place
6th place
7th place
8th place
9th place
10th place

As you can see, rose hips, red and green sweet peppers, sea buckthorn, black currants, herbs, parsley and Brussels sprouts contain the most vitamin C.

What has more vitamin C?

The undisputed "champion" in the content of ascorbic acid is rose hip. There is so much “ascorbic acid” in it that experts advise that after each taking the rosehip broth, it is imperative to rinse the mouth with water so that the tooth enamel does not collapse.

A lot of vitamin C is found in dill, wild garlic, kiwi, red rowan and cauliflower.

A fairly high content of vitamin C in oranges, strawberries, red cabbage, strawberries, spinach and horseradish.

Vitamin C in vegetables is most found in green and red sweet peppers, Brussels sprouts, wild garlic, as well as dill and parsley.

It is worth paying attention to the following fruits and berries with vitamin C: kiwi, oranges, grapefruit, wild strawberries and strawberries.

In this capacity, citrus is significantly inferior to its less “famous neighbors” in terms of rating.

Let's give credit to foods high in vitamin C, but let's not forget those that occupy the bottom half of the C-vitamin table.

All vegetables, fruits and berries contain many valuable substances, so you should not exclude them from your diet.

Important tips for proper preparation and consumption of foods rich in vitamin C:

• A fresh apple contains the ascorbinase enzyme, which destroys vitamin C if the integrity of the fetus is violated. Therefore, it is better to cook five-minute compote from whole apples or bake them in the oven. When heated, unstable ascorbinase is destroyed, while ascorbic acid is preserved.
• For a more complete preservation of the “ascorbinka”, it is also more useful to bake the potatoes in the oven with the peel or boil them “in their uniforms”. By the way, it was the widespread cultivation of potatoes in medieval Europe that managed to put an end to scurvy epidemics.
• Rosehip can not be brewed with boiling water and infused in a thermos. In this case, only an effective choleretic agent will turn out. To get the maximum vitamin C from rose hips, it is poured with water at a temperature not exceeding 80 degrees, the container is closed with a lid and insisted for several hours.
• There is also a lot of ascorbic acid in non-food plants. So, with a lack of vitamin C, decoctions, infusions and extracts from needles and currant leaves are very useful. And from the leaves of young nettles it is useful to make vitamin salads.

Properly cooked foods high in vitamin C help maintain health, youth and high performance.

This vitamin is very important for the human body. In order for it to regularly enter the body, you need to know where vitamin A is contained.

Rich products can be found in any store. If these products are eaten regularly, cooked correctly, there will be no lack of retinol.

Peculiarity! The presented products will be absorbed better if they are consumed fresh. Before use, it is very important to familiarize yourself with the daily rate of retinol. This will avoid overdose and its side effects.

Conditions for the absorption of vitamin A

Under certain conditions, this vitamin is absorbed better:

• Simultaneous intake of vitamins A and E. They complement each other, enhance the effect. Products that contain vitamin A and E at the same time: carrot juice, dried apricots (dried apricots, apricots), tomatoes, spinach, sweet potato, pumpkin, broccoli.
• Eating fresh vegetables and fruits. Heat treatment destroys this substance, it disappears, since a person does not receive the necessary vitamins.
• Healthy lifestyle. Bad habits lead to the fact that the body ceases to absorb useful substances. When smoking, drinking alcohol, retinol is not absorbed properly. With the rejection of bad habits, the absorption of retinol increases several times.
• Healthy bowel function. If the microflora in the intestines is healthy, retinol is absorbed perfectly. However, in case of violations of the work of this organ, the substances necessary for the body are excreted without being absorbed.
• The use of foods containing fat. They increase the flow of bile and thereby promote the absorption of retinol.

Daily rate

The daily norm of this substance varies depending on the sex and age of the person:

• Children: 600 mcg.
• Women: 800 mcg.
• Men: 700 mcg.
• Women during pregnancy: 1200 mcg.
• Women during breastfeeding: 1300 mcg.
• People of retirement age: 700 mcg.

Peculiarity! Women during pregnancy and lactation need more retinol, since at this time it is necessary not only for a woman, but also for a child. Useful substances are needed by a woman and a growing body.

What vegetables contain the most vitamin A?

Experts identify the following list of vegetables with a high content of vitamin A:

• Sweet potato, yellow and orange varieties (961 mcg);
• Carrots (852 mcg);
• Spinach (469 mcg);
• Parsley greens (421 mcg);
• Pumpkin (288 mcg);
• Beijing cabbage (223 mcg);
• Broccoli (77 mcg);
• Zucchini (56 mcg);
• Onion (50 mcg);
• Tomato (42 mcg);
• Iceberg lettuce (25 mcg);
• Sweet pepper (23 mcg).

If salads are prepared from vegetables, they should be seasoned with butter or sour cream. In no case should you use mayonnaise, as it will not allow beta-carotene to be properly absorbed.

Sweet potato, yellow and orange varieties (961 mcg)

Carrots (852 mcg)

Spinach (469 mcg)

Vitamin A in carrots

Carrots are rich in this substance. Experts advise to use it daily. Before use, it is important to familiarize yourself with the content of the vitamin in the product and the rules of consumption. If certain mistakes are made, it is possible to reduce the assimilation of the product to 90%. Only with a high assimilation of the substance, the human body will benefit.

How much vitamin A in carrots

• The mass of one medium-sized carrot is 128 g and contains 1 g of vitamin A.
• 100 g of carrots contain 0.8 g of vitamin A.
• 1 cup (236 ml) of carrot juice contains 2.2 g of vitamin A.

Vitamin A may not be fully absorbed if a person eats carrots incorrectly, cooks them in the wrong way.

How to eat carrots to absorb vitamin A

In order for the human body to assimilate the maximum amount of a substance, you need to remember several conditions under which vitamin A is absorbed:

• Carrots are consumed with fats. It is absorbed much better this way. Without fat, 90% of the substance will be excreted from the body. This means that the body will not receive any benefit. Carrots must be mixed with butter, sour cream. They help beneficial substances to be better absorbed in the intestines.
• It is better to use a fresh product. When frying, vitamins disappear and the body is not absorbed at all. It is necessary to accustom yourself to the regular use of fresh carrots. It can be eaten at any time of the day, but absorption is better in the morning.
• This vitamin is well absorbed in liquid form. It is useful to use freshly squeezed carrot juice.

Important! This product can be mixed with honey, butter or sour cream to enhance nutrients, better absorption of beta-carotene. However, it must be remembered. that an overdose of the vitamin can lead to side effects. Do not consume more than four or five carrots a day.

Fried carrots will not bring benefits, it becomes harmful to the body. Fried carrots can increase the amount of cholesterol in the blood, so this treatment is unacceptable.

What fruits have vitamin A?

Fruits are filled with a large amount of this substance. That is why they must be consumed regularly. The highest content is found in the following fruits:

• Apricot (96 mcg);
• Persimmon (81 mcg);
• Grapefruit (46 mcg);
• Mandarin (34 mcg);
• Plum (17 mcg);
• Nectarine (17 mcg);
• Peach (16 mcg);
• Orange (11 mcg);

Important! Fruit should be consumed fresh, without heat treatment. Thus, useful substances in it are preserved, do not disappear. Fruit should be eaten ripe. There is little vitamin in immature and overripe, besides, they can harm the human body, cause an upset of the gastrointestinal tract.

How much vitamin A is in fish oil?

For the human body, fish oil is incredibly useful, it contains Omega-3 polyunsaturated fatty acids, which prevent the development of cardiovascular diseases.

Fish oil contains 30 mg of vitamin A per 100 g of the product. This drug should be used with caution in order to prevent an overdose of vitamin A.

Peculiarity! Fish oil is most often consumed in the form of capsules. They are easy to take, do not cause disgust. Such a complex contains a detailed dosage, so that a person will be able to avoid an overdose. The capsules are usually used 1-2 times a day, but the exact dosage is applied to the capsules. It depends on the age and gender of the person.

Useful video

Watch a helpful video explaining which products contain retinol:

In contact with

Vitamins and minerals are substances that our body needs every day. Today, every person who cares about their health is interested in what products are the most useful, in other words, what substances they are rich in.

Therefore, in this article we decided to summarize the numerous studies. The nutrition table is not just useful, but also necessary information. It will help build a balanced diet that will meet all the needs of a healthy and active person.

Plant or animal products

Today, people are usually divided into vegetarians and adherents of conventional nutrition. It is clear that each of them has their own truth about what to eat and what to refuse. In this case, the table of vitamin content in food products can only indicate the range of what will be included in your diet.

In fact, both plant and animal products are very important for the human body. Some elements contained in meat cannot be replaced by vegetable counterparts. This rule also works vice versa. Therefore, it is fair to say that only the combination of meat, vegetables and fruits gives the optimal balance. The following table of vitamin content in food can be placed in the kitchen so that you can use it to make the right diet every time.

vitamins in vegetables

Red, green and yellow, they are a real decoration of your table. Bright vegetables (bell peppers, tomatoes and carrots) contain a lot of beta-carotene. It is an antioxidant that participates in immune processes in the body, prevents atherosclerosis and accelerates wound healing. As needed, it is converted into vitamin A. Leafy vegetables are also rich in this element: sorrel, lettuce, lettuce and spinach.

Vitamin B1 is the most useful element, without which the normal functioning of the nervous system is simply impossible. The vitamins contained in vegetables are absorbed very quickly. They bring maximum benefit. In addition, it is impossible to get an overdose, unlike synthetic vitamin complexes. So, the table of vitamin content in food tells us that most of the B1 element is found in legumes, spinach, cabbage, potatoes and onions. The most common and inexpensive vegetables are sources of the most important vitamin. Another element of this group is B2. It is present in leafy vegetables and green peas, tomatoes and cabbage.

Another important element that I want to say about is Ascorbic acid, which is involved in all metabolic processes in the body, and also helps to strengthen the immune system. Vegetables and fruits with vitamin C should be on your table in the off-season. Especially a lot of it in parsley and cabbage, pepper and dill, sorrel and potatoes, as well as tomatoes.

Our helpers are ripe fruits

The body's need for vitamins is primarily met through proper nutrition. To date, many studies have been conducted that confirm that pharmacy complexes are absorbed, at best, partially. In addition, they are not at all as harmless to our body as the manufacturers say. Therefore, the diet cannot be called optimal and balanced if it does not contain vegetables and fruits with vitamin C. We have already talked a little about vegetables. Now it's time for the fruit.

Most of all, ascorbic acid is found in mango and watermelon, orange and lemon, kiwi and apples. However, it is contained in absolutely all fresh fruits. In general, if we briefly describe the benefits that the body receives from fresh fruits, we get something like the following. All of them contain vitamins A, B1, B2, B3, B5, B6, B9, as well as C, E. Fresh fruits are sources of potassium and magnesium, sulfur and calcium, phosphorus and chlorine, sodium and iron, zinc and fluorine. Of course, the amount varies depending on the variety, maturity and storage conditions.

Meat products

Speaking about vitamins, we used to remember only vegetables and fruits, sometimes greens. However, we should not forget about meat products. This is a source of not only protein, but also well-digestible vitamins that will definitely come in handy for your body. If you regularly eat boiled or stewed meat, you can be sure that you will not be left without the most important trace elements.

First of all, we are talking about B vitamins: thiamine, riboflavin, pyridoxine, nicotinic and pantothenic acids, as well as choline and tocopherol. This is a perfectly balanced combination that gives your body a chance to fully exist, and also strengthens the immune system.

Poultry, fish, offal

Since we have touched on such an important topic, I would like to take a closer look at which meat is most beneficial for the body. Based on the experience of our ancestors, we can assume that offal should be eaten regularly. And then your health is guaranteed. And this is partly true. Any part of the carcass of the animal will be useful, especially if it is young and not very fat. That is, veal or lamb, as well as poultry meat, would be an ideal option. Minerals are present in the composition of such products. These are potassium and sodium, phosphorus and iron, magnesium and zinc, iodine and others. Poultry meat is distinguished by the highest content of essential amino acids, which is necessary for a growing organism.

By-products are very useful. They have great biological value. Leading among them is the liver, which contains vitamin A, fat-soluble, hormone-like compounds, iron, copper and phosphorus. Kidneys are rich in vitamin B, brains are rich in phosphorus. We can summarize this: any meat products should be present on your table every day. At the same time, be sure to supplement them with vegetables, cereals and fruits.

Sausages

There are constant discussions about the usefulness of this popular product. There is an involuntary doubt that sausage is called harmful in the media on purpose, so that it would not be offensive to citizens who cannot buy it. In fact, we have already established that meat is the most valuable source of nutrients and vitamins that should not be excluded from the diet. Although in the current sausage it is almost absent. At the same time, it contains soy, bacon, various dyes and other harmful substances.

Let's dwell on this point a little longer. Pork fat, contrary to popular belief, is a source of a huge amount of vitamins, nutrients and unsaturated acids. Having carefully studied the composition, we find selenium, vitamins A and F, lecithin and Of course, sausages are very high-calorie foods, but 30-40 g per day can be eaten without fear.

Pay attention to the packaging too. In the first place in the composition is the product, which is the basis. Expensive, high-quality sausage is made from pork or beef, cheaper - from poultry meat. If soy is in the first place, then there is no point in buying such a product. If a quality sausage from a well-known manufacturer is chosen, then meat, bacon and spices are usually present in the composition. Such a product cannot harm. At the same time, it will give the body exactly the same as fresh meat.

Dairy

This is a very useful category that should be included in the diet of every person every day. Unfortunately, the ever-accelerating pace of life does not allow you to indulge in fresh milk. You won’t take it to work in the morning - it will turn sour, in the evening it may not be in the store. Therefore, milk powder becomes a lifesaver. I diluted it with boiling water - and it's ready, as if just from a cow.

Such a semi-finished product contains essential amino acids, vitamins of groups B, A and D. The composition also contains minerals - phosphorus and potassium, calcium and sulfur, magnesium and chlorine. Moreover, milk powder is both whole and skimmed. If you are fond of diets or suffer from allergic reactions, then it is best to choose the second option. Powdered milk is very convenient to take with you on trips. It is enough to pour warm water - and in your glass there is already a full set of vitamins.

Seafood

It is known that the sea is not only a source of life on earth, but also a constant supplier of food. First of all, it is fish and other underwater inhabitants. They are sources of vitamins, minerals and antioxidants. However, today we will consider the most budget option that a consumer can choose. It is, of course, seaweed. The vitamins that nature has endowed with this algae will allow your body to be healthy.

Seaweed is rich in vitamins A, PP, B1, B2, B6, B9, C, PP. This is a real treasure trove of nutrients. Moreover, it is quite inexpensive, and it is prepared elementarily. By the way, vitamin PP in food is very rare. Therefore, even because of this trace element, it is worth pampering yourself with unusual greens. Additional sources are yeast and liver, yolk and milk, chicken and nuts.

In addition to vitamins, seaweed also boasts minerals. There is a high content of calcium, magnesium and sodium, potassium and phosphorus, iron and manganese. But the most important value of kelp is iodine. Its amount reaches a simply fantastic level.

flour products

Experts in the field of nutrition are often advised to give up flour and sweets. Indeed, choux pastries and puffs are unlikely to add to your health. However, this does not apply to bread. It is not recommended to exclude it from the diet, even for those who are overweight and want to lose weight. This is due to the presence of a huge amount of vitamins and minerals in it. These are A, B1, B3, B5, B6, B9, E. In addition, there is chlorine, sodium and potassium, phosphorus and magnesium, calcium and silicon, zinc and manganese, cobalt and molybdenum, iodine and chromium - almost the entire periodic table.

Instead of a conclusion

Based on the information presented, we can conclude that eating right is not difficult at all. It is not necessary to take expensive vitamin complexes, it is enough to have natural products on the table in the right combination every day. This is lean meat or fish, cereals and dairy products, as well as vegetables, fruits and herbs. It is worth excluding only sweets and fried foods, which give nothing but extra calories and harmful substances.