How to understand whether vitamins are absorbed from products?

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The nutritionist told how to use vegetables and fruits correctly to keep the maximum their useful properties, and how to understand whether vitamins are absorbed at all with food.

The fact that you consume a large amount of vegetables and fruits does not mean that your body receives vitamins in the required amount and, most importantly , assimilates them.

“In natural sources, vitamins are hidden behind cell walls and associated with proteins, coenzymes. How many vitamins enter the body depends on many factors: processing, combining products with each other, storage,” says the expert.

In the cells of all the products we consume, invisible processes take place. Let's call them cellular respiration.

If the breathing rate is high, it is advisable to eat the vegetable fresh as soon as possible. Then it will give you the maximum of useful components contained in it. That is why it is desirable to give preference to local seasonal vegetables and fruits, rather than those brought from far away.

Foods with a high rate of cellular respiration: asparagus, broccoli, mushrooms, peas, artichokes, Brussels sprouts, green onions, beans.

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For example, after a week of storage in the refrigerator, broccoli completely loses the vitamin C contained in it.

Foods with an average rate of cellular respiration: apricots, cabbage, carrots, figs, nectarines, peaches, pears , peppers, plums, new potatoes, tomatoes.

At low and very low speed (can be stored): apples, garlic, grapes, onions, potatoes, dried fruits and nuts.

Destroys vitamins and heat treatment contained in vegetables, including cooking. Therefore, if possible, try to eat vegetables fresh or baked. But many minerals, unlike vitamins, are better absorbed after heat treatment of food, for example, iron and zinc.

Tomatoes are better to be consumed together with fats, so the absorption of carotenoids contained in them increases.