Fruits contain healthy fiber, valuable trace elements and, of course, vitamins. To provide the body with everything it needs, include different fruits in the diet every day - and fresh. They can be mixed with each other to create nutritious and very healthy fruit cocktails. Give preference to seasonal fruits - they are especially rich in vitamins.
Instructions
Step 1
Nutritionists say that fruits and berries grown near the point of sale are most useful. The sooner the fruits reach your table, the more vitamins they will retain. Eat as many apples, melons, watermelons or cherries as you can when the season arrives and don't miss out on tropical fruits when traveling to exotic destinations.
Step 2
There are no fruits without vitamins. At the same time, a person can get some vitamins only from plant foods. When choosing fruits for the table, be guided by the taste, calorie content and the amount of nutrients that are contained in certain fruits.
Step 3
A very necessary provitamin A, which is responsible for the health of teeth, skin, eyes and hair, which guarantees the preservation of the immune system and resistance to infections, is found in oranges, apricots, peaches, melons, and mangoes. It is also present in berries - for example, rose hips or cloudberries.
Step 4
Vitamin C (ascorbic acid) - plays a very important role in the life of the body. With its lack, a person experiences constant fatigue, loss of strength, pains in bones and muscles, and even bleeding are possible. This vitamin does not accumulate in the body, so foods rich in ascorbic acid should be included in the daily diet. Most of all vitamin C is found in rose hips, lemons and other citrus fruits, apples, melons, pineapples, strawberries, black currants and gooseberries.
Step 5
Vitamin P is responsible for redox processes in the body. It reduces capillary fragility and has antioxidant properties. The vitamin is found in rose hips, black currants and mountain ash, as well as in lemons, oranges and grapefruits.
Step 6
B vitamins are rich in animal products, as well as cereals and some vegetables. But these vitamins can also be found in fruits. For example, vitamin B3, which is responsible for proper digestion, is found in bananas, peaches and apricots, and B1, which ensures the functioning of internal organs, in a variety of citrus fruits. Vitamin B6, which is involved in the process of hematopoiesis, is found in strawberries, cherries, plums and watermelons.
Step 7
Bananas, apples and kiwis contain vitamin E, which slows down the aging process and prevents free radicals. Fruits rich in vitamin E are especially needed by residents of megalopolises who are forced to breathe polluted air.
Step 8
Another vitamin that is found mainly in plant foods is vitamin K (vicasol). It is necessary for people suffering from diseases of the liver and gastrointestinal tract, as well as for everyone undergoing antibiotic treatment. This vitamin is rich in rose hips, kiwi, gooseberries.
