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low molecular weight organic compounds are necessary for the normal functioning of organisms and perform the following functions: - catalytic - regulatory Vitamins are essential organic microcomponents of food A. Lehninger.
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water-soluble (vitamins B, PABA, C, H, P, N, U, choline chloride) fat-soluble (A, D, E, K, Q, F) vitamin-like (Q, F, B15, U)
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The main sources of vitamins are food products of plant and animal origin. Particularly rich in vitamins: walnuts, pumpkin and sunflower seeds; compotes, syrups, juices, milk; green pea, potatoes, carrots, garlic; liver, beef, pork; salmon, trout; apples, lemons, kiwi, pomegranate, bananas Vitamins are also obtained by chemical synthesis
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ANTIVITAMINS - known for almost all vitamins. The main antagonists are found in foods, medicines, chemical compounds, environmental factors.
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VITAMIN B (pantothenic acid, antidermatitis vitamin) - C9H17O5N Pantothenic acid (D (+) - 2, 4 - dioxy - 3, 3 - dimethylbutyryl - B - alanine) belongs to the group of B vitamins. Its name translated from Greek means “everywhere” ". Only the D isomer has vitamin activity. Vitamin B is an antidermatitis vitamin. Also, the biological role of pantothenic acid is determined by the participation in the construction of coenzyme A, a universal acceptor and carrier of acid groups, especially acetyl groups. Pantothenic acid is especially rich in liver, kidneys, egg yolk, caviar, as well as cauliflower, tomatoes, potatoes, grains, peanuts, in addition, it is synthesized by intestinal microflora. However, in cases of developed vitamin deficiency, rapid fatigue, dizziness, dermatitis, lesions of the mucous membranes, neuritis, visual disturbances(before complete blindness), gastrointestinal intestinal disorders.
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VITAMIN Br (carnitine) – Chemical nature and some properties; The main representatives are 3 - Hydroxy - 4 - trimethyl butyric acid, organic nitrogen-containing acid. Main role in the human body Promotes the transfer of fatty acids into mitochondria across the mitochondrial membrane. Growth factor (vitamin) of some insects. Main natural sources Found mainly in animal muscles. Sources of carnitine in human nutrition are yeast, meat, and liver.
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Humans and other primates need a constant supply of vitamin B1 through food. Participates in the construction of coenzymes of a number of enzymes that play an important role in carbohydrate and energy metabolism, especially in the nervous and muscle tissue. Ensures normal growth, improves motor and secretory activity stomach, normalizes heart function (thiamine-dependent carboxylase). VITAMIN B 1 (thiamine, anti-beriberi factor, aneurin, anti-neuritis factor) - C12H18ON4S
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VITAMIN B2 (riboflavin)-C17H20N4O6 Chemical nature and some properties; The main representatives are Riboflavin, or dimethyl - ribityl - isoalloxazine; It is poorly soluble in water, quickly destroyed by sunlight, and is one of the most widely distributed vitamins. Main role in the body Participates in the regulation of ORR (oxidation-reduction reactions), metabolism of fats, proteins and carbohydrates, in maintaining normal visual function eyes, is part of visual purple, protecting the retina from harmful action UV radiation affects the growth and development of the child's fetus. Major Natural Sources Riboflavin is found in all animal and plant cells, but few foods are rich sources of this vitamin. The highest concentrations of riboflavin are found in yeast and liver, but the most common dietary sources of riboflavin are milk and dairy products, meat, eggs, vegetables and greens. Cereal grains, although not very high in riboflavin, are important sources of this vitamin for those who rely on cereals as a major component of their diet. Fortified flour and flour products allow you to get enough vitamin B2. Riboflavin from animal products is absorbed better than from plant sources. In cow, sheep and goat milk, at least 90% of riboflavin is in free form; in most other sources it is found bound to proteins.
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Vitamin B3 (also called vitamin PP, nicotinic acid and nicotinamide) - has anti-pellagric properties, improves carbohydrate metabolism, has a positive effect on mild forms of diabetes, peptic ulcer stomach, duodenum and enterocolitis, for diseases of the liver and heart, for slowly healing wounds and ulcers, it is a vasodilator. The daily requirement is 18 mg.
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VITAMIN B4 (choline) – (CH3)N+CH2CH2OH CI - Chemical nature and some properties; The main representatives of vitamin B, aminoethyl alcohol, containing three methyl groups at the nitrogen atom, are highly soluble in water and alcohol. Main role in the human body Part of the most important neurotransmitter acetylcholine. Has a pronounced lipotropic effect. Main natural sources The source of choline in human nutrition is liver, kidneys, meat, eggs, fish products, cabbage, grains, grain products, yeast.
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Vitamin B5 (also calcium pantothenate) - participates in carbohydrate and fat metabolism and in the synthesis of acetylcholine, stimulates the formation of corticosteroids and the functioning of the adrenal glands. The daily requirement is 10-12 mg.
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VITAMIN B6 (pyridoxine) - C8H10NO3 The term vitamin B6 or pyridoxine (3-hydroxypyridine) is used to designate a whole group of related substances that are interchangeable in the metabolic process, namely: pyridoxole (alcohol), pyridoxal (aldehyde) and pyridoxamine (amine). All forms are relatively stable. To meet the needs of their bodies, humans and other primates require external sources of vitamin B6, supplied with food. Participates in the reactions of synthesis and breakdown of amino acids, lipid metabolism. In foods, vitamin B6 is usually bound to proteins. Pyridoxole is found in plants, and pyridoxal and pyridoxamine are found in animal tissues. Excellent sources of pyridoxine include chicken, cow's liver, pork and veal. Good sources of pyridoxine are also ham and fish (tuna, trout, halibut, herring, salmon), nuts (peanuts, Walnut), bread, cereals and whole grain cereals. In general, vegetables and fruits are quite poor in vitamin B6, although some of the products in this class contain pyridoxine in very significant quantities, in particular beans, cauliflower, bananas and raisins. A small amount of vitamin B6 can be synthesized by intestinal bacteria.
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VITAMIN B12 (cyanocobalamin)-C63H88N14PCo Chemical nature and some properties; Main representatives Vitamin B12 belongs to a group of cobalt-containing corrinoids known as cobalamins. The most important cobalamins in the human body are hydroxycobalamin, adenosylcobalamin and methylcobalamin, the latter two being active forms of the coenzyme. Main role in the body Growth factor and stimulator of hematopoiesis (blood formation), participates in the synthesis of amino acids, has a beneficial effect on liver function, nervous system, activates blood clotting processes, carbohydrate and lipid metabolism. Main natural sources Vitamin B12 is found mainly in foods of animal origin, especially in individual organs (liver, kidneys, heart, brain). To others important source vitamin B12 are fish, eggs and dairy products. Intestinal bacteria synthesize vitamin B12, but normal conditions carry out this synthesis in those areas where absorption does not occur.
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PANGAMIC ACID Calcium pangamate - vitamin B15 Pangamic acid was isolated in 1951 by Krebs from apricot kernels. It turned out that it is widespread in food products of plant and animal origin, which explains its name (pan - everywhere, gami - seed). In 1955, Krebs determined its chemical structure and carried out its synthesis. Calcium pangamate has a strong antihypoxic effect, so the main area of application of the drug is treatment cardiovascular diseases associated with insufficiency of oxidative metabolism. It has a stimulating effect on breathing heart muscle. Calcium pangamate is indicated for the treatment of angina attacks, cardiac arrhythmias, as it improves coronary circulation. Being effective means in the treatment of patients suffering hypertension, general atherosclerosis, it has a positive effect on lipid metabolism. Pangamic acid affects functional state adrenal glands, increasing hormone production. Good results obtained in the treatment of a number skin diseases, some toxicoses.
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Vitamin C (also ascorbic acid) plays an important role in the functioning of the body. Participates in the regulation of redox processes, carbohydrate metabolism, blood clotting, tissue regeneration and education steroid hormones. Participates in the synthesis of collagen and procollagen and in the normalization of capillary permeability. The daily requirement is 90 mg.
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Vitamin D is relatively stable in foods; Storage, processing and food preparation processes have little effect on its activity, although in fortified milk about 40% of added vitamin D may be lost as a result of light exposure.
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VITAMIN P (bioflavonoids) – permeability vitamin. Substances whose molecular structure is based on the structure of a flavone (chromone). The main representatives are catechins, chalcones, dihydrocalchones, flavins, flavones. Vitamin P causes an increase in capillary resistance and a decrease in their permeability. Vitamin P protects ascorbic acid from oxidation. Sources of vitamin P for humans are lemons, oranges, black currants, grapes, rose hips, apples, chokeberry, strawberries, raspberries, green leaves tea. MYOINOSITOL (inositol, mesoinositol) INOSITOL, cyclic hexahydric alcohols, similar in chemical properties monosaccharides. Mio (meso) inositol is common in plants as part of phytin; vitamin for many organisms.
Presentation on the topic "Vitamins" in biology in powerpoint format. This presentation for 8th grade schoolchildren tells about the daily requirement, the importance of essential vitamins, the products in which they are contained, as well as signs of vitamin deficiency and hypervitaminosis for each vitamin described. The work contains 36 slides. Author of the presentation: Titova Marina Sergeevna, biology teacher.
Fragments from the presentation
VITAMINS(from the Latin “vita” - life, “amin” - containing nitrogen) - these are organic compounds that are constantly required in small quantities for the flow of bio chemical reactions in organism.
ENZYMES– THESE ARE PROTEIN CATALYSTS OF BIOCHEMICAL REACTIONS
VITAMINS
WATER SOLUBLE. VITAMINS OF GROUP B, C, P, PP, H
FAT SOLUBLE. VITAMINS A, D, E, K
VITAMIN C (ascorbic acid)
DAILY REQUIREMENT
- 70 - 100 mg.
- DURING A COLD OR ILLNESS 150 – 200 mg.
- Smokers and the elderly have an increased need for vitamin C (one cigarette smoked destroys 25 mg C).
MEANING
- Promotes wound healing
- Counteracts infections
- Increases iron absorption
- Has pronounced antioxidant properties
- Plays an important role in maintaining normal cardiovascular formation vascular system, liver and other organs.
AVITAMINOSIS
SCURVY- A disease caused by a lack of vitamin C in the body and manifested in loosening and bleeding of the mucous membrane of the gums, muscle-vascular pain, weakness
Hypervitaminosis
- Diarrhea
- Flatulence
- Abdominal pain
- Nausea
- Vomit
- Kidney stones
PRODUCTS
- rosehip (dry) 1200 mg.
- black currant 200 mg.
- parsley 190 mg.
- green pepper 100 mg.
VITAMIN B1 (thiamine)
Daily requirement
- 1.5 – 2.0 mg.
- Increased doses of the vitamin are necessary during illnesses and during the recovery period, during high physical activity, and for people with hyperfunction thyroid gland as well as children and the elderly.
Meaning
- participates in carbohydrate, energy, fat, protein and water-salt metabolism
- has a regulating effect on the activity of the nervous system
- improves mental abilities and mood
- optimizes brain function
- has a positive impact on growth
- normalizes appetite
- improves learning ability.
Avitaminosis
Take - take (polyneuritis)
Hypervitaminosis
- possible allergic reactions, spasms
- lowering blood pressure
- sometimes there is individual intolerance to vitamin B1 - urticaria and skin itching appear
- Long-term use in large doses can lead to disruption of the liver and kidneys.
Products
- Brewer's yeast 10,000 – 17,000 mg.
- Peanuts 750 mg.
- Dry legumes – 450 mg.
- Wheat cereal 450 mg.
Vitamin A (retinol)
Daily requirement
- The daily requirement for retinol is 1 mg
- For normal absorption of the vitamin, it is necessary to consume a sufficient amount of fat.
Meaning
- influences human growth and improves skin condition
- contributes to the body's resistance to infection
- ensures the growth and development of epithelial cells
- is part of the visual pigment of the rods of the retina - rhodopsin and the visual pigment of the cones - iodopsin.
Avitaminosis
- Dry mouth and dry skin may indicate vitamin A deficiency
- The most striking manifestation of vitamin A deficiency is the manifestation of “night blindness”, that is, the inability to see in the dark
Hypervitaminosis
Excess vitamin A in pregnant women leads to congenital deformities in newborns - Overdose vitamin complexes with vitamin A can lead to liver failure and even death.
Products
- Liver
- Parsley
- Fruits and vegetables red, or orange color(For example, carrots)
Vitamin D (calciferol)
Meaning
- Important for the absorption of calcium in the body´
- Helps maintain healthy bones and teeth
- Important for the immune system
Daily requirement
- for adults 2.5 - 5.0 mcg
- for children, depending on age and gender 2.5 - 10.0 mcg
- for infants 7.5 - 10.0 mcg
- The need for vitamin D is higher in people lacking ultraviolet radiation:
- living in high latitudes,
- residents of regions with high air pollution,
- working on the night shift or simply leading a nocturnal lifestyle,
- bedridden patients who do not spend time outdoors.
- In people with dark skin (Negroid race, tanned people), the synthesis of vitamin D in the skin is reduced.
Avitaminosis
- Children have rickets, spinal deformity,
- Delayed growth and development
- In adults, the development of osteoporosis
Hypervitaminosis
Excessive intake of vitamin D can lead to excess calcium concentrations. In this case, calcium can penetrate the walls of blood vessels and provoke the formation of atherosclerotic plaques.
Products
The main source of Vitamin D is direct exposure to the sun. Our skin produces this vitamin when exposed to the sun.
- Fatty fish
- Egg yolk
- Fish fat
Vitamin E (tocopherol)
Daily requirement
- An adult should consume about 10 mg of vitamin E per day.
- The need for vitamin E increases during pregnancy, intense physical work and in old age
Meaning
- Vitamin E is an antioxidant that helps protect cells from oxygen free radical damage
- The vitamin is of great importance for the reproductive system, which is why it is often called the “vitamin of reproduction.”
Avitaminosis
The main signs of its deficiency are apathy, dry skin and brittle hair. In addition, fine wrinkles and age spots appear on the skin, and skin diseases, such as eczema, may appear and worsen.
Hypervitaminosis
Vitamin E is practically safe and non-toxic. But taking large doses of the vitamin can cause nausea and stomach upset.
Products
- Vegetable oils
- Nuts and grains
- Egg yolk
- Some types of fatty fish
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Presentation on the topic:Vitamins Nikolina Maria, 8th “RO” grade
The term Vitamins (from the Latin Vita - life) - special organic matter, which, although not a source of energy or a building material for the body, are nevertheless necessary (in minimal quantities) for its normal functioning (and even for its very existence). They participate in metabolism, are biological accelerators of chemical reactions occurring in the cell, increase resistance to infectious diseases, reduce bad influence various occupational hazards, etc. Vitamins are designated by letters of the Latin alphabet (A, B, C, D, etc.); in addition, they have special names. All vitamins are divided into 2 groups: water-soluble - vitamins C, P and group B), and fat-soluble (vitamins A, E, D, K).
History of the discovery of vitamins In the second half of the 19th century, it was believed that the nutritional value Products are determined by their content of proteins, fats, carbohydrates, mineral salts and water. Meanwhile, over the centuries, humanity has accumulated considerable experience in long sea voyages, when, with sufficient food supplies, people died from scurvy. Why? This question was not answered until in 1880, the Russian scientist Nikolai Lunin, who was studying the role of minerals in nutrition, noticed that mice that consumed artificial food made up of all known parts of milk (casein, fat, sugar and salts) ), withered away and died. And the mice that received natural milk were cheerful and healthy. “It follows from this that milk... contains other substances that are essential for nutrition,” the scientist concluded. Another 16 years later, they found the cause of the beriberi disease, common among residents of Japan and Indonesia, who ate mainly refined rice. Doctor Aikman, who worked in a prison hospital on the island of Java, was helped by... chickens wandering around the yard. They were fed refined grains and the birds suffered from a beriberi-like disease. As soon as you noticed it on unpeeled rice, the disease went away. The first to isolate the vitamin in crystalline form was the Polish scientist Casimir Funk in 1911. A year later, he also came up with the name - from the Latin “vita” - “life”.
Two words about biological role vitamins At the cellular level, they participate in the construction and functioning of biomembranes. Vitamins A, E, K also determine many properties, such as permeability, enzyme activity, etc. On the other hand, it is involved in the construction of enzyme regulation. For most vitamins, their coenzyme role has been proven - their participation in the construction of coenzymes, and not some kind of inert participation, but in the form of an active component. Without vitamin coenzyme, most enzymes - catalysts of all metabolic processes in the body, regulators of all aspects of life - do not work. The most famous: vitamin B1 coenzyme is a cocarboxylase used in cardiology. Vitamins B2, B6, niacin, folic acid, vitamin C, vitamin K is an interesting fat-soluble vitamin. Thus, without vitamins, the formation of biomembranes and coenzymes is impossible. Therefore, with a lack of vitamins (hypovitaminosis and avitaminosis), real threat for human life. First of all, this is the immune response, hematopoiesis, reproductive function, functioning of the heart muscle, skeletal, nervous system, brain, problems of growth, development, wound healing. The gastrointestinal tract, kidneys, liver - almost all organs and tissues need vitamins; they are irreplaceable nutritional factors.
Who needs vitamins? A balanced diet is the most important condition for maintaining health, normal growth and development of the human body. According to the latest data from the World Health Organization (WHO), only 15% of a person’s health depends on the organization medical service, the same amount - from genetic characteristics, and 70% - from lifestyle and nutrition. Nutritional adequacy is determined not only energy value food, a balanced diet of proteins, fats and carbohydrates, but also a supply of vitamins, microelements and minerals. Calculations show that corresponding to average energy consumption modern man The diet, even a balanced and varied one, is deficient in most vitamins by 20-30%. The results of population studies conducted by the Institute of Nutrition of the Russian Academy of Medical Sciences indicate a very alarming situation in last years in Russia. There is extremely insufficient consumption and an increasingly growing deficiency of vitamins (A, group B, C, E) and a number of microelements (iron, zinc, iodine) in a significant part of the population. Thus, deficiency of B vitamins is detected in 30-40%, beta-carotene - in more than 40%, vitamin C - in 70-90% of subjects. At the same time, vitamin deficiency is not seasonal and is found not only in winter and spring, but also in the summer and autumn. General situation can be considered as a massive year-round polyhypovitaminosis.
Classification of vitamins Vitamins are divided into two groups: water-soluble and fat-soluble. This division exists not only because some of them dissolve in water, while others do not, but also because water-soluble ones cannot accumulate in the body in reserve, but fat-soluble ones (dissolving in body fats) can. Fat-soluble vitamins dissolve in gasoline, ether and fats. In contrast, water-soluble vitamins do not dissolve in fats, but are soluble in water and alcohol. Along with vitamins, a group of vitamin-like compounds is known. These include choline, inositol, orotic, lipoic and para-aminobenzoic acids, carnitine, bioflavonoids (rutin, quercetin, tea catechins) and a number of other compounds that have certain properties of vitamins. Vitamin-like compounds in the classical sense are not vitamins, since they can be synthesized in the body from their precursors, so a deficiency of each of them does not lead to the picture of classical vitamin deficiency. But, nevertheless, their synthesis in the body is limited, so it is more correct to enter them into the body not only with food, but also with vitamin preparations.
Table 1. Modern classification of vitamins
Vitamins Vitamin A is a whole group of compounds. The most common in nature are: retinol (vitamin A1), dehydroretinol (vitamin A2), retinoic acid; provitamins – carotenes – are present in plants. Increases tone, restores the epidermis, nourishes, softens, protects, regenerates and renews the skin. Exfoliates dead cells, smoothes wrinkles, heals, relieves inflammation and irritation, gives elasticity to hair and skin, and prevents water loss. Vitamin C (ascorbic acid) is one of the essential vitamins. It is an antioxidant, increases vascular elasticity, stimulates collagen synthesis, cellular respiration, and regenerates the skin. Activates blood microcirculation, whitens the skin, reduces pigmentation. Moisturizes, nourishes, protects against harmful influences and prevents aging. Strengthens tissues, gives elasticity to hair and skin. Has anti-inflammatory and anti-allergic effects. Increases immunity. Vitamin E (tocopherols) is an antioxidant that prevents the formation of free radicals. An excellent assistant in the fight against skin aging, retains natural moisture, nourishes, and protects from UV radiation. Protects hair from aging, protects from external influences. Nourishes and strengthens hair follicles, improves metabolism in the hair roots. B vitamins are a whole group of substances. They accelerate the regeneration and epithelization of the skin, promote its hydration and elasticity, participate in fat metabolism, and fight seborrhea.
Vitamin B1 (thiamine) - heals wounds, regenerates skin and hair. Used to treat acne, dermatitis, age spots, seborrhea. Vitamin B2 (riboflavin) - stimulates energy production in cells. Improves the condition of skin, hair, nails, strengthens them. Growth vitamin. Prevents hair loss. Treats acne, seborrhea, cracks and mouth ulcers. Rejuvenates the skin. Vitamin B6 (pyridoxine) - stimulates metabolism, prevents cracks in the corners of the mouth, hair loss, brittle nails, strengthens the epidermis and hair roots. Treats seborrhea, acne and dermatitis. Vitamin B9 or Bc (folic acid) – supports healthy hair growth, prevents baldness, acne and other inflammations. Vitamin B0 or H1 (para-aminobenzoic acid) – maintains natural hair color and beautiful colour skin, protects against sunburn. Vitamin B5 (D-panthenol, pantothenic acid) – participates in the biosynthesis and transformation of fatty acids, moisturizes, soothes, relieves irritation and itching, has a strong rejuvenating and smoothing effect, restores and protects the skin, relieves inflammation. Restores damaged hair structure, smoothes its surface, nourishes and strengthens roots. Absorbed by hair better than other vitamins.
Vitamin H (biotin) – prevents swelling, restores skin color, hair shine and nail strength. Regulates the activity of the sebaceous glands. Vitamin P (rutin) - helps with acne, facial redness, hair loss. Reduces the permeability and fragility of capillaries, has an anti-inflammatory effect. Vitamin PP (B3) – common name nicotinic acid and nicotinamide, heals wounds and burns, eliminates pimples, blackheads and dry skin, participates in cellular respiration reactions, normalizes the condition of hair follicles, accelerates hair growth, stimulates metabolic processes in their roots, prevents graying and hair loss. Vitamin F is not a vitamin in the strict sense. A set of essential polyunsaturated fatty acids (linoleic, linolenic, arachidonic), an important component cell membranes. Participates in oxygen and fat metabolism, eliminates inflammation, restores cells, prevents roughness, dryness, flaking, rash, dandruff formation, fragility and hair loss. Removes dead cells, protects the skin from harmful influences and household chemicals, regenerates the skin's hydrolipidic barrier. Strengthens hair, increases the rigidity of the hair shaft, restores its damaged structure.
Vitamins in food The main source of vitamins for humans is food (see Table 2). The content of vitamins in the diet may vary and depends on various reasons: on the variety and type of products, methods and periods of their storage, the nature of the technological processing of food, the choice of dishes and eating habits. The composition of food plays an important role. When carbohydrates predominate in the diet, the body requires more vitamins B1, B2 and C. If there is a lack of protein in the diet, the absorption of vitamin B2, nicotinic acid, vitamin C is reduced, and the conversion of carotene to vitamin A is disrupted. great value The consumption of highly refined foods (sifted white flour, white rice, sugar, etc.), from which all vitamins are removed during processing, reduces the intake of vitamins into the body. Another problem with people's nutrition, especially in cities, is the consumption of canned foods. Currently used commercially agriculture methods of cultivating vegetables and fruits have led to the fact that the amount of vitamins A, B1, B2 and C has decreased by 30% in many vegetable crops. For example, vitamin E has almost completely disappeared from lettuce, peas, apples, and parsley. The amount of vitamins in spinach from one crop can be 30 times less than in greens from another crop. In other words, even a strictly balanced diet cannot always meet the body’s need for vitamins.
Table 2. Sources of vitamins of plant and animal origin
How to preserve vitamins during culinary processing Everyone knows that vitamins are very unstable compounds that are easily destroyed under the influence of environment- under the influence of light, heat, air, as well as in contact with metals. Therefore, they must be “spared” when cooking. Fat products, which include animal fats (butter and ghee, animal and fish fats) and vegetable oils, are an essential component of children's diets, as they are a source of fat-soluble vitamins (A, E, K, carotene). These vitamins are quite resistant to heat treatment, such as cooking, but quickly oxidize in light and air, so vegetable and animal oils rich in fat-soluble vitamins are recommended to be stored in cool, inaccessible places. sunlight places. Vegetable oils also oxidize when exposed to air, so it is recommended to store them in dark glass bottles with a tightly screwed lid. Do not use “rancid” or cloudy vegetable oils. Do not allow the butter to melt or refreeze.
Milk, dairy and dairy products are suppliers to the body of such valuable vitamins as B1, B2, B6, B12, nicotinic acid, folic acid, vitamins A, E. When milk is boiled, the amount of vitamins contained in it is significantly reduced, but at the same time, when consumed “raw” milk there is a possibility of infection. Therefore, in baby food it is better to use purchased pasteurized milk, which in most cases is also additionally enriched with vitamins. Heat treatment (pasteurization and sterilization) affects the content of water-soluble vitamins that are heat-sensitive, such as B6, B12, B9, C. Fat-soluble vitamins (A and D) and some other water-soluble vitamins (B1, B2, B5 , B8 and PP) are better preserved during heat treatment (pasteurization and sterilization). Considering that milk and dairy products are perishable and that the B vitamins contained in them are quickly destroyed by exposure to light, it is recommended to store milk, kefir, cottage cheese, cheese, etc. in the refrigerator. Eggs (chicken, quail), used in baby food, are rich in fat-soluble (A, D, E) and water-soluble vitamins - B1, B2, B6. During heat treatment of the product (especially cooking), the concentration of vitamin B6 is significantly reduced, while the loss of others is insignificant. Considering that eggs are a product of animal origin, they require careful heat treatment (for example, hard boiling) and are not allowed to be used “raw” in baby food. It is recommended to store eggs in a dark and cool place, preferably in the refrigerator.
Meat, fish, as well as meat and fish products and offal are a valuable source of not only mineral salts, but also almost the entire spectrum of vitamin B and fat-soluble vitamins. To preserve the vitamin value of meat, meat and fish products do not exceed the accepted deadlines heat treatment(for meat: frying - up to 30 minutes, stewing - from 1 to 1.5 hours depending on the size of the piece, baking - 1.5 hours; for fish: frying - 15-20 minutes, stewing - 30 minutes, baking - 30 minutes). It is also important to understand the methods of heat treatment: the gentlest is steaming, stewing, then baking, frying, and cooking cutlets. The greatest loss of vitamins, such as A, B1, B2, PP, is observed when boiling meat and fish. The vitamin value of animal products is significantly reduced when re-frozen. Thawing of frozen products must be done at room temperature, or at least at cold water, which allows you to preserve the vitamin value of products as much as possible. To avoid oxidation of vitamins, it is not recommended to use metal utensils or enamel containers with chips for cooking. Cereals, bread, bakery and pasta are a supplier of B vitamins: B1, B5, B6, nicotinic acid. The yeast used in production is especially rich in B vitamins. bakery products, so the bread should not be allowed to “dry out”. However, it is not recommended to eat freshly baked bread, because it negatively affects the functioning of the gastrointestinal tract, causing fermentation and gas formation. If you need to pre-rinse or soak the cereal to prepare porridge, it is recommended to do this in cool water to preserve greater vitamin value.
Vegetables, herbs and fruits are the main sources of vitamin C, which is very capricious and begins to “break down” almost immediately after the plant is picked; its amount decreases significantly during storage and cooking, so deficiency of this vitamin is most common. When storing cut greens in the refrigerator for 2 days, only 8% of ascorbic acid is lost, and at room temperature these losses increase to 80%. Impact sun rays when storing vegetables and fruits, the loss of vitamin C triples; under such conditions, lettuce or greens can completely lose this vitamin within a few hours. Vegetables and fruits are also rich in B vitamins: B6, B5, carotene, folic acid, vitamins E and K. The vitamin value of these products is also lost when long-term storage even in a dark, cool place. Therefore, in the diet of children and adults, it is better to use fresh vegetables, herbs, and fruits, and to store them, choose a dark, cool place - a refrigerator or basement.
You can preserve the vitamin value of these products by observing the following rules: Light, heat and air continue to reduce the vitamin value of vegetables when peeling, chopping, washing vegetables, especially peeled and chopped ones. Therefore, vegetables should be thoroughly washed before peeling them, generally uncut. It is known that vitamins and minerals are concentrated directly under the skin and in the leaves of plants. Therefore, it is necessary to limit the number of peelings as much as possible so that the layer of peel cut off and the number of leaves removed are as small as possible. It is better to boil potato tubers and other root vegetables whole, preferably with their skins on. Use only stainless steel utensils to peel, cut and chop vegetables. Long-term soaking of chopped vegetables in water is not recommended. From this point of view, it is not recommended to peel, let alone cut, vegetables in advance (onions, potatoes, etc.), for example, uncut potatoes, when soaked in water for 12 hours, lose 9% of ascorbic acid, and chopped ones - up to 50%. It is best to peel and wash vegetables immediately before cooking them, and if this is not possible, then the peeled vegetables can be covered with a damp cloth or towel. But legumes (beans, peas), unlike other vegetables, on the contrary, should be soaked in cold water for several hours before cooking. The “soaking” process softens the coarse fiber tissue of the product, which allows you to shorten the cooking process and thereby retain more vitamins. It is recommended to chop vegetables for salads and season them with sauces or oils immediately before use and in small quantities, since salads left “for future use” quickly lose their taste and nutritional qualities.
It is better to serve greens, vegetables that do not require chopping, and fruits whole, since when they are mechanically processed (cutting, chopping, grating), the vitamin C content is significantly reduced. It is recommended to chop (tear) lettuce and greens with your hands rather than cut them with a knife, this way you can avoid contact with a metal knife and additional loss of vitamins. When cooking vegetables, including when preparing first courses, they should be immersed not in cold, but in boiling water. This quickly inactivates the enzyme ascorbate oxidase, which destroys ascorbic acid. You need to add vegetables to boiling water in such a sequence that they are cooked at the same time. For example, chopped white cabbage and cauliflower cook for 15 minutes, diced potatoes for 15-25 minutes, bean pods for 8-10 minutes, whole carrots (with skins) for 25 minutes, and beets in the same form for more than 60 minutes. When preparing first courses, it is useful to use the infusion method to preserve vitamins - vegetables for cabbage soup or borscht are boiled over low heat and slightly undercooked (brought to a state of half-cookedness), then the dish is removed from the heat, the pan is tightly wrapped in newspaper and a warm scarf. After 20 minutes the vegetables become soft. When cooking vegetables (for example, for first courses), some of the vitamins and minerals go into the broth, so when preparing first courses, you should not drain the vegetable broth (the same goes for legumes and cereals). If you have to reheat a dish, do it in portions, do not heat the whole pan at once. Repeated heating of food significantly reduces its vitamin value.
The role of vitamins in metabolism The body constantly breaks down certain substances: fats, proteins, carbohydrates, etc. and synthesizes other proteins, amino acids, fats. This process does not stop for a second. And vitamins are directly involved in this process. They are natural catalysts for this entire process. Therefore, as soon as the sufficient supply of vitamins is disrupted, then all those vital processes that occur in the body are also disrupted (slow down or stop completely). As a result, our body begins to malfunction. Depending on which vitamins are missing, various types of disorders occur - this could be a metabolic disorder or disturbances in the functioning of individual organs. This is the meaning of organization healthy eating And healthy image life.
Rational use of vitamins Although vitamins are generally believed to be harmless, the use of some of them can result in real dangers. Excessive use of one or more vitamins may cause relative deficiencies in other important nutrients; and large doses of all minerals, fat-soluble vitamins and some water-soluble vitamins are toxic. This should be the rule: Healthy children and adults should get enough nutrients from food. A response to the needs of nutrients should not be various drugs, but a variety of foods, thereby reducing the potential risk of both deficiency and excess of nutrients.