"" which fruit is rich in iron and calcium

which fruit is rich in iron and calcium

Which fruit is rich in iron. It is customary to call vegetables any edible part of a plant that grows on the ground, but not in a perennial bush or tree. This is their main difference from fruits.

which fruit is rich in iron
which fruit is rich in iron

Which fruit is rich in iron: What vegetables have the most vitamins

In different parts of plants, according to their nature, an unequal amount of microelements and vitamins are contained or accumulated, making vegetables a very diverse and sometimes contradictory part of diet.

Vegetables, especially tubers and root crops, in a temperate and cold climate, are probably the only suppliers of nutrients throughout the year.

Vegetable fruits benefits 

Vegetable fruits, such as pumpkins and zucchini, are also characterized by good quality.

The technology of growing vegetables is so primitive that it allows you to do it even on a windowsill or an insulated balcony. It will not be difficult and you can buy the necessary amount almost throughout the year.

For vegetables in the 20th century, a reliable method of storage was invented. They began to freeze. Despite the reduction in the content of some vitamins by almost 50%, this method is gaining popularity.

The way vegetables are prepared is also very important. Not always and not all vegetables are pleasant to eat raw, and some with a certain processing or together with other products fully show their taste and nutritional properties.

The presence in the food of vegetable fiber contained in vegetables gives an amazing effect of saturation even with a small amount of food eaten. The combination of meat or fish dishes with side dishes of vegetables or salads significantly reduces the risk of accidental overeating.

When planning your diet, in no case should you exclude other sources of irreplaceable substances: meat, liver, seafood, dairy products, eggs, cereals.

Vitamin A belongs to the fat-soluble group and in its finished form (retinol) is found in products of animal origin. Any liver, from cod to beef, fish oil, eggs, dairy products, can provide the body with this vitamin.

Vitamin A is found in vegetables in the form of beta-carotene. - a kind of blank for retinol, formed in the process of assimilation at the cellular level.

For a healthy body, the accumulation of vitamin A is a natural process, it is concentrated in the liver. The stock can be replenished and spent as needed.

The lack of vitamin A is expressed in the weakening of vision, a general decrease in immunity due to violations of protein synthesis and the activity of the cardiovascular system.

Fruits rich in vitamins C and B

Consider first vegetables, which are quite rich in B vitamins.

This is the name of a group of active ingredients that contain nitrogen. The number of described B vitamins reached two dozen, as they were discovered and described, a number was added to them: B1, B2, B3, and so on.

In greater quantities, these substances are present in animal products, but are also present in some vegetables. A feature of these vitamins is the possibility of their synthesis by intestinal microflora.

Vitamins of this group are important for high physical or mental stress. They help the body cope with stress by speeding up energy metabolism reactions.

  • B1 (thiamine) affects brain function, maintains heart muscle tone. Found in carrots, onions, radishes, red beets, beans.
  • B2 (riboflavin) is involved in the regulation of many body processes: from hematopoiesis to the development of the upper skin. The richest in B2 are cabbage, tomatoes, green peas, lettuce, celery.
  • B3 (nicotinic acid, also known as vitamin PP) is involved in the synthesis of enzymes and hormones, the division and growth of red blood cells. It's in potatoes.
  • Panthenol (B5) supports immunity, participates in the formation of antibodies and wound healing. Almost completely destroyed during heat treatment. It is found in all green vegetables. The richest in it are various types of cabbage and beets.
  • B6 (pyridoxine) regulates heart function, affects protein synthesis and cell division. Contained in potatoes, sweet peppers, carrots, tomatoes, cabbage.
  • B7 (biotin) activates digestive enzymes. Contains parsley.
  • B9 (folic acid) is involved in metabolic processes, protein synthesis, hematopoiesis. Accumulates in the liver. Contained in potatoes, tomatoes, cabbage, and beets.
  • Cyanocobalamin (B12) controls the level of cholesterol in the blood, affects the course of processes in the central nervous system. People who lead an active lifestyle should not ignore foods containing B12. It is not synthesized by plants, and vegetarian diet lovers have to work hard to provide themselves with this important vitamin. Of course, there is a way out - it is seaweed, especially kelp (seaweed)

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