Berries, fruits and vegetables ripen in summer. Most of them are rich in vitamins.
Many hope that enhanced nutrition with these gifts of nature will allow the body to accumulate vitamins for future use – until winter. Is it possible?
WHERE DO VITAMINS GO?
Our body cannot stock up on most vitamins for future use. Their nature is such that, entering the body, they are immediately included in the work, and if they are in excess, they are quickly excreted (usually through the kidneys). In this regard, doctors joke that multivitamin lovers have the most expensive urine in the world. And often it is even visible to the naked eye: vitamin B2 (riboflavin) is also a pigment and, being present in excess in urine, stains it in a bright yellow color (see “Our Help”). Since it is found in most multivitamins, this is not uncommon.
The vitamins that accumulate in the body are a minority: these are vitamins A, B12 and, to a lesser extent, D, E and K. They are all fat-soluble and therefore can accumulate in adipose tissue and in the liver. But it is also not worth filling the “bins” of your body with them – this can lead to hypervitaminosis (an excess of vitamins). This condition is even more serious than hypovitaminosis – a lack of vitamins.
The most dangerous is the overkill of vitamin A. Its excess is especially harmful for pregnant women and women planning pregnancy – it can cause serious fetal deformities. Does this mean that they need to give up the gifts of nature with vitamin A? No, it is almost impossible to create such a dangerous supply of vitamin A with the help of berries, vegetables and fruits. The fact is that there is almost no pure vitamin A in them: they contain harmless beta-carotene, from which vitamin A is formed in the body. But when there is a lot of vitamin A, most of the beta-carotene goes not for its production, but for other purposes, because beta-carotene is a powerful and useful antioxidant.
THERE IS AN EXIT!
But what about vitamins if they cannot be stored in the body in the summer? There are two ways out: one is bad, the other is good. The first is to drink multivitamins, the second is to try to eat all year round in about the same way as in the summer. That is, berries, fruits, vegetables and herbs should be eaten not only in season, but all the time.
Nutritionists have come up with a special name for such food – 5 times a day, which means “5 times a day”. You need to eat 5 servings of different gifts of nature every day. This recipe is better than multivitamins. So you will completely provide the body not only with natural (and not chemical) vitamins, but also with other useful substances that are absent in the pills, but in the gifts of nature.
NORMA – PALKILO PER DAY
The total daily intake of berries, fruits, vegetables and herbs should be 500 grams. Since now, in the summer, there are more fresh gifts of nature and they are cheaper than at other times of the year, do not be afraid of overdoses. If you eat more, it will not get worse – the dose of these “natural medicines” can be increased to 9-12 servings per day (900-1200 g). And what to do to get all the vitamins at other times, when there are not enough fresh berries, fruits and vegetables? Buy seasonal winter fruits – tropical. Use more cheap vegetables – cabbage, beets, carrots, etc. But do not give up completely and fresh tomatoes, cucumbers and other summer gifts – buy them at least sometimes. Don’t forget about the frozen gifts of nature. Of canned food, it is better to refuse pickles and marinades, but lecho, tomatoes in their own juice, pickling and soaking are useful preparations. All this is also very rich in vitamins and other useful substances. Vegetables can be eaten fried, boiled, stewed, cooked in a double boiler – this is healthy. Greens can be used dry, adding them to all dishes. Just try to consume less salt, its excess will make any useful product harmful.