2024 Author: Josephine Shorter | [email protected]. Last modified: 2023-12-16 21:43
Prevention of vitamin deficiency
With prolonged consumption of low-quality food products, a monotonous diet, with a strict diet, a pathological condition can develop, which is called vitamin deficiency. For its prevention, it is important not only to eat foods rich in vitamins, but also to try to keep the maximum amount of vitamins in them during the heat treatment of vegetables, fruits, meat, milk.
Prevention of vitamin deficiency
When buying vegetables and fruits, you should pay attention to their appearance. The greens should look fresh and the fruits strong. It is important to remember that with prolonged storage, vitamins in vegetables and fruits disappear. With the exception of shelf-stable products and cereals, it is better not to buy anything more than your daily requirement.
Fresh herbs are recommended to be consumed immediately after picking, while they are still rich in juice. Soup greens must be added to a plate before eating and not boiled. It is advisable that well-washed herbs always stand on the table as a good vitamin supplement for every day to a variety of dishes.
Salads from fruits and vegetables should be prepared just before use, or try to season them with oil, salt mayonnaise, etc. before serving. Chopped vegetables retain their nutrients better if they are cold and covered with a lid. Ideally, the storage area for vitamin-rich foods should be cool and dark, but not too cold.
It is also important for a balanced diet to eat food, taking into account the characteristics of the absorption of vitamins in the human body.
Vitamin A is practically not absorbed without vitamin E, therefore vegetable oil, sour cream, mayonnaise should be added to grated carrots. With spring vitamin deficiency, you can enrich your diet with fruit and vegetable juices. Juices from carrots, oranges, tomatoes are rich in vitamins. Carrot juice can be sweetened with honey.
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Sauerkraut contains a lot of vitamin C, especially in the first couple of hours after being removed from the brine. Also, sprouted grains of peas, wheat, beans can be used as a vitamin supplement to food.
For the prevention of vitamin deficiency, it is useful to drink a rosehip decoction containing a whole set of vitamins, such as B2, A, E, P, C, K. Moreover, a person's daily need for vitamin C is contained in only two berries of the plant. To prepare a universal vitamin drink, well-washed dry berries are poured in a thermos with boiling water at the rate of several fruits per glass of water.
The vitamin mixture can be prepared from dried apricots, raisins, prunes, lemon, walnuts. All components are mixed in a blender until smooth. Store the product in the refrigerator by closing it with a lid. A tablespoon of the mixture satisfies a person's daily need for vitamins.
Article author: Mochalov Pavel Alexandrovich | d. m. n. therapist
Education: Moscow Medical Institute. IM Sechenov, specialty - "General Medicine" in 1991, in 1993 "Occupational Diseases", in 1996 "Therapy".
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