Both doctors and nutritionists talk about the need to enrich your body with vitamins. Human immunity and even its appearance depends on the presence of these substances. Of course, you can drink from time to time a course of multivitamin complexes sold at the pharmacy. However, obtaining vitamins from food is considered to be a more useful and natural way. In the latter case, it is important to be able to preserve the useful substances contained in the products, because if they are not stored and cooked correctly, they are easily destroyed.
Instructions
Step 1
Eat a variety of foods. Include in your diet meat, fish, liver, dairy products, a variety of vegetables and fruits, herbs, cereals and whole grains. Eggs, nuts, honey and legumes are also required. Only then will the body be able to receive all the vitamins it needs.
Step 2
Give preference to natural products. Unfortunately, it is very difficult to find such today - vegetables and fruits are treated with pesticides, and animals are fed with hormones and antibiotics, the remains of which are then contained in meat. This is why it is important to buy products from reputable manufacturers. Apples, greens and vegetables, for example, can be found in the market among elderly people or summer residents - their products may not be as beautiful as in a supermarket, but more delicious. In addition, it will contain more vitamins and other nutrients.
Step 3
Eat as many raw foods as possible. Most vitamins are destroyed after intense heat treatment, so it is better not to cook vegetables, fruits and herbs, but to eat them fresh. At the same time, it is not recommended to harvest salads for the future - the longer they stand, the less nutrients they will retain. Also, they should not be soaked in water for a long time - this way you can easily reduce the amount of vitamins B and C.
Step 4
Expose food to minimal cooking. Of course, eating raw meat or, for example, potatoes is not worth it, but you also don't need to cook them for too long. To preserve vitamins in the same potatoes, they must be boiled in their uniforms in a minimum amount of water. And it is better to cook meat in a double boiler or oven. It is also much healthier to eat foods in their pure form than foods made from them. Cottage cheese, for example, contains more vitamins than cheese cakes or lazy dumplings.
Step 5
Prepare and store food in suitable containers. It is best if it is made of aluminum, stainless steel or glass. Enamel cookware will also work. Much more vitamins will be stored in such products. But in iron, for example, a large amount of ascorbic acid is lost. Also, do not leave food in direct sunlight, especially dairy products.
Step 6
If funds permit, do an analysis for the presence of vitamins in your body. The results will show which ones the body is lacking. It also happens that an excess of some vitamins interferes with the absorption of others - which is why consultation with a specialist in this matter will also be useful.
