Which vegetables have the most vitamins?

Vegetables are called every edible part of a plant grown on the ground, but not on a perennial shrub or tree, this is their main difference from fruit.

In different parts of the plants, according to their nature, unequal amounts of microelements and vitamins are contained or accumulated, which makes vegetables a very heterogeneous and sometimes controversial component of the diet.

Vegetables, especially tubers and roots, in a temperate and cold climate, perhaps the only supplier of nutrients throughout the year.

Fruit vegetables, such as pumpkins and zucchini, are also characterized by good keeping quality.

The technology of growing greens is so primitive that it allows you to do it even on a windowsill or a warmed balcony, it is not difficult to buy the necessary amount of it almost all year round.

For vegetables in the XX century, a reliable method of storage was invented, they began to freeze. Despite the decrease in the content of certain vitamins by almost 50%, this method is gaining popularity.

The method of cooking vegetables is also very important. Not always and not all vegetables are pleasant to eat raw, and some only with a certain processing or in combination with other products fully reveal their taste and nutritional qualities.

The presence in food of plant fiber contained in vegetables, gives a stunning effect of saturation, even with a small amount of food eaten. The combination of meat or fish dishes with vegetable side dishes or salads significantly reduces the risk of unintentional overeating.

When planning your diet, in no case should we exclude other sources of irreplaceable substances: meat, liver, seafood, dairy products, eggs, cereals.

Vitamin A belongs to the group of fat-soluble and in the finished form (retinol) is contained in animal products. Any liver, from cod to beef, fish oil, eggs, dairy products, are able to provide the body with this vitamin.

Vitamin A is present in vegetables in the form of beta-carotene - a kind of blank for retinol, which is formed in the process of assimilation at the cellular level.

For a healthy body, the accumulation of vitamin A is a natural process, it is concentrated in the liver. The stock can be replenished and spent as needed.

Vitamin A deficiency is manifested in impaired vision, a general decrease in immunity due to impaired protein synthesis and the activity of the cardiovascular system.

The list of vegetables required for inclusion in a balanced diet as a source of vitamin A is given in the table.

The table does not include vegetables with a beta-carotene content of less than 20 μg.

Vegetables marked with a “-” are not recommended for use in baby food due to the specific effects on the child’s body. In children older than a year, and even more so in adults, eating these vegetables will not cause any undesirable consequences.

Consider first the vegetables that are very rich in vitamin B.

So called a group of active substances containing nitrogen. The number of described vitamins of group B reached two dozen, as they were discovered and described, they added a number: B1, B2, B3, and so on.

In larger quantities, these substances are present in products of animal origin, but are also present in some vegetables. A feature of these vitamins is the possibility of their synthesis by intestinal microflora.

Vitamins of this group are vital for high physical or mental stress, they help the body cope with stress by accelerating the reactions of energy metabolism.

• B1 (thiamine) affects the functioning of the brain, maintaining the tone of the heart muscle. Found in carrots, onions, radishes, red beets, beans.
• B2 (riboflavin) is involved in the regulation of a variety of body processes: from hematopoiesis to the formation of upper skin. The richest in B2 are cabbage, tomatoes, green peas, lettuce, and celery.

• B3 (nicotinic acid, also known as vitamin PP) is involved in the synthesis of enzymes and hormones, division and growth of red blood cells. Present in potato.
• Panthenol (B5) supports immunity, is involved in the formation of antibodies and wound healing. Almost completely destroyed during heat treatment. Contained in all green vegetables, they are the richest in various varieties of cabbage and beets.
• B6 (pyridoxine) regulates heart function, influences protein synthesis and cell division. Contained in potatoes, sweet peppers, carrots, tomatoes, cabbage.
• B7 (biotin) activates digestive enzymes. Contained in parsley.
• B9 (folic acid) is involved in metabolic processes, protein synthesis, blood formation. Accumulates in the liver. Contained in potatoes, tomatoes, cabbage, beets.
• Cyanocobalamin (B12) regulates the level of cholesterol in the blood, affects the course of processes in the central nervous system. People who lead an active lifestyle, in any case can not ignore products containing B12. It is not synthesized by plants, and lovers of the vegetarian table will have to really try to provide themselves with this essential vitamin. There is a way out, of course - algae, especially kelp (seaweed).

We will not give the entire list of vitamins of group B, it is very extensive, and their effect on body systems is generally similar.

Vitamin C (ascorbic acid) - the most important vitaminnecessary for our body constantly and in sufficiently large volumes. Vegetables compete with success even with such universally recognized sources of ascorbic acid, like citrus fruits.

Symptoms of vitamin C deficiency are described as characteristic of polar men and sailors, scurvy. Collagen synthesis is disturbed, and the tissues begin to lose strength. This affects the condition of the skin, teeth, and in the most acute form - muscles and bones. The first round-the-world and Arctic expeditions lost up to 50% of crews only from a shortage of stored vitamin C products. Losses among sailors from scurvy for centuries exceeded combat losses.

The content of vitamin C (ascorbic acid) in vegetables is presented in the table.

The table does not include vegetables with a vitamin C content of less than 30 mg.

There is no ascorbic acid in animal products. Many fruits help replenish the daily intake of vitamin C. This water-soluble vitamin is almost completely destroyed by heat treatment.It is possible to save a certain amount of it if one lowers the vegetables in boiling water entirely.

You can find out which vegetables have the most vitamin C in the video below.

Vitamin D is a whole group of fat-soluble vitamins. They are formed in the skin under the influence of ultraviolet radiation. The human body is able to self-supply itself with these vitamins, just enough to spend about an hour in the sun a few times a day with a minimum of clothing. But this is exactly where problems arise. In the middle and northern latitudes, it is almost impossible. Saved solarium, but not all have enough time for his services. Some animal products and conditional vegetables such as nettle and parsley can enrich the body with provitamin D - the basis for the formation of a complete vitamin.

Vitamin E (tocopherol) is also a fat-soluble vitamin, also represented by several forms. The main effect of tocopherol is associated with its antioxidant properties, in other words, it helps to prolong youth at the cellular level. Tocopherol normalizes the activity of cell membranes, including the walls of blood vessels, which reduces the risk of blood clots.

A lot of tocopherol in a variety of fats. In some vegetables, it is contained in a significant amount: lettuce, asparagus, tomatoes.

Trace elements are called microorganisms, necessary for the body in microscopic quantities, first of all these are ions involved in numerous metabolic reactions at the molecular level. Many vegetables, especially leafy ones, are able to satisfy the need for these substances.

In other parts of plants, trace elements are somewhat smaller. The sign "+" means, indeed, a high content of trace elements.

Among the necessary body substances coming from vegetables, not to mention the omega fatty acids, the lack of which would negate all efforts to rejuvenate the skin, hair and nails. Despite such a threatening name, these substances contribute to the burning of excess body fat, of course, if you combine them with physical exertion. Celery, spinach, dill, cabbage, eggplant, tomatoes are the richest in vegetable omega fatty acids.

Consider how to achieve the maximum effect from the consumed vegetables. Not all vitamins are combined, some are destroyed in the air, others from the sun's rays, and others from the increase in temperature.

Salad of boiled or baked pumpkin and carrots with vegetable oil or sour cream replenish the body with vitamin A. Beta-carotene is much better absorbed in combination with fats.

Of the dishes rich in vitamins A and B, is considered a vinaigrette.

To replenish vitamin C that is constantly eliminated from the body, fresh vegetable salad is best. His recipe is very simple. Salted and mashed cabbage to knead, to give juice, add grated carrots and mix everything, you can add vegetable oil and herbs to taste.

Vegetables containing vitamin C (cabbage, greens), very useful to combine with dishes from the liver, this allows you to maximize the effect of the ingested iron needed for blood formation.

To baked potatoes it is useful to submit sliced ​​fresh tomatoes. This unassuming combination will help the simultaneous absorption of vitamins B and C.