Table of vitamins: a complete list of foods and their microelements content (photos/diagrams)

The human body is a very complex mechanism. Unlike cars or electrical appliances, its power cannot be limited to one specific product. A huge number of different organs, tissues, systems and functions require the use of almost all known, with the exception of radioactive, elements of the periodic table.

This article will analyze in detail the table of vitamins in foods, their role in life, daily requirements and signs of deficiency.

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What are vitamins

These are simple compounds whose molecular formula is quite simple. But despite this, they are vital for the functioning of organic life. They can either come from the food you eat or be synthesized directly in the body.

Vitamin D from the table can only be formed under the influence of solar energy, therefore it is considered solar and irreplaceable.

These small compounds control metabolic processes in the body. The lack of even one of them can disrupt the complex operation of all systems. This can lead to complex diseases in a chain reaction.

Therefore, you need to try to establish the supply of each of them by creating the right diet.

Tubers

This includes only three plants - sweet potato, Jerusalem artichoke and the more famous potato. Their peculiarity is that in all these species the edible part of the plant is located underground and is represented by tubers.

Sweet potato

potato
It is also called sweet potato. It grows in countries with tropical climates. The tubers can be visually described as a cross between frozen potatoes and beets. In Russia, its cultivation occurs only in the southern regions. The fact is that the plant is very demanding on air temperature and humidity. Sweet potatoes are good for the heart, digestion and immunity.

Potato

Potatoes
This is one of the most popular vegetables. Now it is grown in 150 countries around the world. It appeared in Russia under Peter I. Botanists classify potatoes as members of the nightshade family. The tubers of the plant are edible. Thanks to the beneficial substances it contains, potatoes help remove toxins and excess water from the body.

Jerusalem artichoke

Jerusalem artichoke
It is also called tuberous sunflower. It came to Europe in the 17th century; before that it grew only in America. Jerusalem artichoke is grown not only for people, but also as a fodder plant for livestock. Tubers can be consumed both raw and boiled. They are often used to make delicious salads.

Water-soluble vitamins

Similar to the previous heading, these are compounds that dissolve in water. They have some features that need to be taken into account when consuming them. For example, they cannot tolerate high temperatures, which is why hot tea with lemon is not as healthy as everyone thinks it is. Table of water-soluble vitamins: B, C.

There are compounds similar to vitamins. They are called differently: antioxidants, microelements, etc. Doctors and scientists include them in the table of vitamins that a person needs because of the properties they have on the body.

Preserving the benefits of fruits when frozen

Interest in whether frozen foods contain vitamins is increasing. This is due to the fact that many vegetable and fruit crops bear fruit only in the summer season and must be stored for the winter. Proper packaging in the form of vacuum bags or regular cellophane bags preserves the beneficial properties of products for six months. The main thing is to follow certain rules when preparing them for the freezing process, and then the question of whether vitamins will be preserved in frozen cultures will be resolved on its own.

Basic rules for freezing

The basic rules that guarantee a positive answer to the question of whether vitamins are present in frozen foods are:

1. Using the fast freeze mode.
2. Freezing fruits immediately after picking, washing and slicing.
3. Maintaining temperature conditions not exceeding -25°C.
4. Freezing fruits and vegetables in small portions suitable for one-time use only.

Functions

The vitamin content table is an indispensable tool for anyone who wants to directly improve the quality of their life.

Each of them must be present in a person’s diet, of course, with the exception of cases of allergies.

They all interact with different enzymes and perform vital functions.

Salad

These plants are often used in preparing various dishes. Salad vegetables are conventionally divided into leaf and cabbage varieties. They differ from each other in structural features.

Leaf lettuce

Lettuce
It is also called green salad. This herbaceous plant was already known in Ancient Rome. People appreciated it for its excellent taste. The leaves contain a lot of carotene, which has a beneficial effect on vision. Regular consumption of salad can prevent the development of Alzheimer's disease.

Vitamin A

In professional circles it is called retinol. Participates in the functioning of the visual system and promotes the regeneration of intraocular rods and the retina. Needed for the healthy functioning of small muscles responsible for shell deformation.

In addition, without it, the process of formation of connective tissue is difficult or almost impossible. Necessary for growing organisms for growth, healthy skin and oak trees.

Contained in food of both animal and plant origin.

Its predominant amount is found in:

• Livers of fish and cows;
• Eggs;
• Dairy products;
• Pumpkin;
• Bell pepper;
• Carrots.

A distinctive feature of fruits and vegetables with vitamin A is their red color.

In rare cases, it is replaced by beta keratin, which is also beneficial and is a product for creating retinol.

Vegetable classification

Today there are about 200 vegetable crops. They are divided according to morphological and other characteristics, but for humans the most important thing is which parts of the plant can be eaten. In order not to get confused in all this diversity, special classifications of vegetables have been created. Their goal is to facilitate cultural orientation for specialists in various fields of activity.

Botanical

Turnip is a representative of the cruciferous plants.
Like all plants, vegetables belong to different botanical classes and families. This allows specialists to understand the intricacies of their cultivation. Most vegetables growing in the Russian Federation belong to the following families:

• nightshades (tomato, pepper, eggplant, potato);
• pumpkin (zucchini, pumpkin, melon, watermelon);
• legumes (beans, beans, peas);
• cruciferous vegetables (cabbage, turnip, rutabaga, radish, radish, horseradish);
• amaryllis (onion and garlic);
• celery (parsley, carrots, celery);
• Chenopodiaceae (beets, spinach);
• asteraceae (salad).

Botanical classification allows you to quickly determine the morphological characteristics of vegetables. However, this information will be useful only to highly specialized specialists. Therefore, in addition to it, there is a division on other grounds.

By duration of existence

Sorrel is a perennial plant.
According to the total duration of the life cycle, vegetables can be:

1. Annuals . These include cucumbers, lettuce, radishes, etc. The life cycle of such plants is limited to one growing season.
2. Biennials . This includes beets, onions, carrots, etc. During the warm season, such plants accumulate a supply of nutrients, and with the onset of winter they fall into a kind of sleep. Most often, those parts of such vegetables that have managed to form during the first growing season are eaten.
3. Perennial . Garlic, horseradish, sorrel, etc. They live 3-5 years. They are characterized by a developed root system, which allows plants to accumulate a large supply of nutrients in each growing season. Just like biennials, such vegetables remain dormant in winter.

There is a practice of growing annual crops for 2-3 years. It all depends on the local climate.

By growing method

Growing vegetables using hydroponics
Vegetables can be grown in open ground or indoor greenhouses.
Hydroponics has also recently become widespread. At the same time, plants do not need soil at all. The root system is in a special composition, which contains all the nutrients necessary for normal life. Interesting fact : Arctic horseradish is grown in Greenland.
He is not afraid of frosts above -47°C. Vegetables grown hydroponically are considered the least healthy of all. The fact is that the composition where the roots are immersed often contains various nitrates and other harmful substances.

By part used for food

Radishes are vegetative vegetables.
Different parts of plants are edible. According to this criterion, vegetables are divided into:

1. Fruit . Fruits, seeds, and young ovaries are eaten. This includes pumpkin, tomatoes, peas, corn, etc.
2. Vegetative . The shoots, leaves and roots of such vegetables are considered edible. These include carrots, radishes, onions, cabbage, etc.

This classification is most important for consumers and farmers. However, it still omits many features. They are taken into account by the so-called Edelstein classification.

According to biological and agrotechnical features

Jerusalem artichoke is a tuber vegetable.
The division of vegetables according to biological and agrotechnical characteristics was first proposed by the Soviet scientist Vitaly Ivanovich Edelshtein. According to his classification, plants are:

• brassicas (all types of cabbage);
• root vegetables (carrots, parsley, radishes, etc.);
• tuber crops (potatoes, sweet potatoes, Jerusalem artichokes);
• bulbous (garlic and onions of all types);
• fruit (pumpkin, tomato, beans, etc.);
• leafy (lettuce, spinach, dill);
• perennial (rhubarb, horseradish, katran, etc.);
• mushrooms (champignons, oyster mushrooms, stropharia).

Vitamin D

A substance that unites humans with plants. It is formed in the kidneys, but acquires its final form, with all its functions, only on the upper layers of the epithelium, under the influence of a solar photochemical reaction.

It takes part in the building of bones and the formation of immunity, which is why its deficiency is dangerous for children. The constituent parts of the compound are found in foods of animal origin.

Structure of vegetable tissues

The basis of any plant is tissue made of thin-walled cells. They grow equally in all directions. The botanical name of the tissue is parenchyma. Cells contain a semi-liquid substance called cytoplasm. It contains various elements:

1. Vacuoles . They are located in the middle of the cell and represent a small bubble filled with nutrients (cell sap). This is the largest element of all.
2. Membranes . Cell organs are separated from the cytoplasm.
3. Tonoplast . A type of membrane that surrounds a vacuole.
4. Plasmalemma. A substance that covers the cytoplasm at its border with the cell membrane.

   
   Structure of a plant cell

The difference in osmotic pressure in different parts of the tissue is not the same. Because of this, certain physical processes occur. One of the most important is plasmolysis - the separation of the cytoplasm from the cell membrane.

The membrane is capable of regulating the permeability of various substances. It selectively retains ions and molecules seeking to enter the cell. At the same time, individual substances are able to move in a certain amount from one organelle to another. This is necessary for the occurrence of physiological processes in tissues.

Each individual cell has a wall, which is the primary membrane. Unlike membranes, it is completely permeable. The framework of parenchymal tissue is formed by fastening the membranes of 2 cells with the help of median plates. Contact between their contents occurs through plasmodesmata. These are small strands that pass through the membranes.

The surface of many vegetables is covered with epidermis or periderm, or, more simply, with integumentary tissue. It has low nutritional value, which is why it is mostly removed during processing.

Fresh vegetables contain a lot of water (up to 95%). Because of this, all their structural elements are hydrated. Due to this, high turgor pressure is maintained in plant tissues.

Vitamin K

Actively participates in the processes of blood formation and coagulation. Thanks to it, vessels can patch damaged tissue.

It also helps the body fight toxic compounds by binding them and excreting them in feces. Found mainly in plant foods with green leaves.

To a small extent it is synthesized in the intestines.

The elements described above are fat-soluble; this must be taken into account when compiling a vitamin compatibility table.

Brassicas

All types of cabbage are presented here. They differ from each other in the shape of the fruit and the general structure of the plant. Heads of cabbage, fruits and inflorescences are eaten. The edible parts are located above the ground.

Cabbage

Cabbage
This is a biennial plant native to the Mediterranean. Before potatoes were brought to Europe, cabbage was the basis of the diet of residents of many countries. It contains many vitamins and minerals that have a positive effect on the body. Cabbage helps a person strengthen blood vessels, but it should not be consumed by people suffering from intestinal obstruction.

Brussels sprouts

Brussels sprouts
are an annual plant that belongs to the cruciferous family. It is a close relative of white cabbage, but differs from it in structure. This is an unpretentious and easy-to-grow plant that contains many useful elements for humans. Distributed on all continents, excluding Africa and Antarctica.

Cauliflower

Cauliflower
is an annual spring plant. Cauliflower appeared in Russia in the 18th century and was initially grown only in the gardens of noble people. Does not tolerate low temperatures well. The life cycle is about 200 days. Demanding on light and soil quality. Due to its fine cellular structure, it is well absorbed by the human body.

Broccoli

Broccoli
The plant is obtained by hybridization. Initially grown only in Italy, it became widely known only in the 20th century. The stem can reach a height of 90 cm. At its top there are many succulent branches. According to studies, broccoli is best consumed raw, because... During heat treatment, it loses a number of useful substances.

Interesting fact : in terms of calcium content, broccoli can compete with milk.

Savoy cabbage

Savoy cabbage
differs from other types of cabbage in its thin corrugated leaves and loose structure of the head. It is not widely used due to its short shelf life. Due to the ascorbigen content, the plant is able to slow down the growth of cancer tumors in the human body.

Vitamin C

The most popular vitamin and for a reason. This is the most active representative of all, without which the functioning of the immune system, the synthesis of collagen and the maintenance of structures based on it are impossible.

Heat processing of almost all food consumed leads to the fact that a large part of the population experiences its deficiency, which leads to increased morbidity.

These were water-soluble vitamins that must be obtained from non-cooked sources.

Methods of propagating vegetables

Successful propagation of plants is important for any vegetable grower. There are both artificial and natural methods. The vegetables themselves leave offspring due to the dispersal of seeds and through vegetative organs. Artificial methods include cuttings, grafting and layering.

1. Seeds . This method is often used by vegetable growers. After ripening, seeds are collected from plants, which are then grown indoors.
2. Vegetative method . Typically used for perennial crops. Vegetable growers take a certain part of the plant (tubers, roots, etc.) and plant it in greenhouses.
3. Cuttings . In this method, part of the stem or leaf is cut off from the plant. Then they are placed in a special nutrient medium. After the root system appears, the vegetable is planted in the ground. Further, its life cycle does not differ from other plants.
4. Vaccinations . In this case, one plant is planted next to another. This is done to increase the resistance of certain crops to unfavorable environmental factors, as well as to develop new varieties of vegetables.
5. Layerings . Part of the so-called mustache or root growth is cut off from the plant. They are planted in closed ground, where growth is stimulated with special additives.

How much should you eat

The table of daily vitamin intake is only an average indicator. Each person needs his own norm, which is based on body weight and physical activity.

• A – 600-700 mcg.
• D – 15-20 mcg.
• E – 5-15 mcg.
• K – 140-200 mcg.
• B1 – 1.3 mg.
• B2 – 1.8 mg.
• B6 – 2 mg.
• B9 – 500 mcg.
• B12 – 3 mcg.
• C – 110 mg.

Each of the presented items should be supplied to the body in plenty, but at the same time, you should not eat too much.

Excessive consumption of one of the vitamins presented may provoke an allergic reaction.

In addition, excess may begin to be deposited in tissues, which is not a beneficial quality.

Pumpkin

This family has found wide application. Plants are used in many branches of human activity, from cooking to landscape design. About 600 types of vegetables are classified as pumpkin.

Pumpkin

Pumpkin
An annual plant of large size. Often used as a dietary vegetable. Pumpkin contains many useful vitamins, as well as potassium and iron. A substance is obtained from the plant that is used to combat tubercle bacilli.

Cucumber

Cucumbers
This annual plant has been cultivated for about 6 thousand years. Cucumbers appeared in Russia around the 16th century. The plant has a low calorie content, which makes it an indispensable component of almost all diets. The size of the fruit can reach 30 cm. Cucumbers can eliminate the acid imbalance of the body.

Zucchini

Zucchini
This is a bushy perennial plant native to America. The fruit size can reach 40 cm. Zucchini has a rich chemical composition, which includes many useful substances. The plant is able to remove excess fluid from the human body, which normalizes kidney function.

Squash

Patisson
An annual herbaceous plant used in cooking. The name can be translated from French as pie. This is a bush-shaped plant with small fruits. They are consumed both raw and processed. Patisson is very demanding of moisture and soil, as well as heat. The plant reproduces by seeds.

List of fruits

Table 1 will help you find out which fruit contains the most vitamin C.

Table 1. Fruits rich in ascorbic acid

Based on the data on the daily norm of C, we can draw a conclusion. Barbados cherries and plums from Australia are breaking all records. Some of the more accessible fruits include: kiwi, lemon and orange.

Interesting to know! The norm of ascorbic acid per day for an adult is 75-90 mg.

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Cereals

They are high in protein and carbohydrates. The composition also includes a number of useful and easily digestible substances that have a beneficial effect on the human body.

Corn

Corn
This is a type of annual plant conventionally divided into 9 botanical groups. The stems can reach a height of 3 m, the growing season lasts up to six months. This is a heat-loving plant, demanding light and soil quality.

Types of fiber

Dietary fiber can be soluble or insoluble. Both species are present in all plant foods, but in different proportions.

Soluble fiber, when in contact with liquid in the gastrointestinal tract, forms a gel-like substance that is easily digested by bacteria in the large intestine. Insoluble fiber makes waste products soft, so that food moves easily through the gastrointestinal tract without injuring or overloading it.

Benefits of soluble dietary fiber:

• Reduce total cholesterol and low-density lipoprotein levels - “bad” cholesterol, which clogs blood vessels; • Maintain normal blood sugar levels.

Benefits of insoluble dietary fiber:

• Normalize intestinal function; • Prevent constipation and gastrointestinal disorders; • Accelerate the removal of toxic waste through the colon; • Control the PH level in the intestines.

Consequences of fiber deficiency

• Constipation - makes the natural physiological process painful and uncomfortable. Dietary fiber helps avoid the development of congestion in the colon; • Excess weight - lack of dietary fiber prevents the body from controlling appetite. Fiber normalizes the speed of digestion and ensures a feeling of fullness for a long time.

Daily value of dietary fiber

Soluble and insoluble fiber should be consumed in a ratio of 25 and 75%. The daily norm is calculated depending on gender and age:

• Men under 50 years old – 38 grams; • Women under 50 years old – 25 grams; • Men over 50 years old – 30 grams; • Women over 50 years old – 21 grams.

However, you should not overuse plant fibers - this is not good for the body. An excess of fiber removes waste products faster, which is why the body does not receive enough nutrients and microelements. This leads to the following problems:

• Acute gastritis; • Bloating; • Diarrhea, irritable bowel syndrome; • Colic.