Is it possible to stock up on vitamins for the year ahead

Nutriciologist, nutritionist, nutritionist, expert in proper personalized nutrition

What summer fruits have the most vitamins? Is it possible to stock up on them for the year ahead?

Summer is a wonderful time when you can eat plenty of seasonal fruits and berries. We also eat more greens and vegetables. But is it possible to eat enough of them?

Índice

What summer fruits and berries have the most vitamins?

Cherries

Cherries are a rich source of polyphenols and vitamin C, which have antioxidant and anti-inflammatory properties. Cherries also lower very low-density lipoprotein and high-density lipoprotein levels in diabetic women, prevent or reduce oxidative stress and inflammation. That is, it helps slow aging and negative changes in the body.

Raspberries

Raspberries are an excellent source of vitamin C, manganese and dietary fiber. It is also rich in B vitamins, folic acid, copper and iron. The berry has a high concentration of antioxidants. They, in turn, have a positive effect on the state of the body.

Plum

This is a source of vitamins such as vitamins A and C, folic acid and vitamin K. Moreover, plum is rich in vitamin B1, B2, B3, B6 and vitamin E. Minerals present in this fruit include potassium, fluoride, phosphorus, magnesium, iron, calcium and zinc.

Blackcurrants

Blackcurrants contain vitamin P, which reduces the risk of atherosclerosis, as well as folic acid – it helps reduce exposure to radiation and detoxifies. In addition, currants contain a record amount of vitamin C (in 56 g of berries – 113% of the daily value).

Blueberries, blueberries and other dark berries, fruits and vegetables

By eating blueberries, blueberries and other dark berries, we slow age-related cognitive decline. Special substances anthocyanins support clear memory and thinking processes by reducing inflammation. They also prevent DNA damage in brain cells.

Anthocyanins are rich in dark grapes, blueberries, blackberries, blueberries, blueberries, currants, figs, blue and purple cabbage, purple potatoes.

About what vegetables can not be eaten raw, told in the article.

Is it possible to fill up on vitamins for a year in advance

Unfortunately, it is not possible to organize a vitamin storehouse in the body. No matter how many useful berries, vegetables and fruits you ate in the summer, they will definitely not be preserved until winter. Since each substance has its own period of depletion of reserves – some have a very short period, and some reach several months. For example:

for sodium, it’s 2-3 days;
for vitamin B1, it’s 30-50 days;
for vitamin C, 50-120 days;
for vitamin PP, B2 – 60-180 days;
for vitamin A – 90 – 365 days;
for iron – 125 days (for women) and 750 days (for men).

In addition, this period depends on individual physiological needs. For example, the need for some elements increases with sports, changes in the intestinal microbiota, due to disease or stress.

For example, caffeine will interfere with the absorption of vitamin C and B vitamins. Therefore, if you drink caffeine-containing drinks, try to do it one or two hours after a meal.

On what is more effective: to drink vitamins or add them to cosmetics, told in the material.