Vitamins are nothing more than tiny molecules, of which in
most cases even the smallest amounts (µg to mg) are sufficient to have a great
effect in the body. Doctors differentiate between fat-soluble vitamins (A, D,
E, K) and water-soluble vitamins (B, C). There are a total of 13 vitamins -
"Vitamin B" is a group of eight different vitamins.
Vitamins are involved in all metabolic processes, but apart
from vitamin D , the body can not produce them itself. That means, in order to
stay healthy and productive, we have to take in vitamins through food. Since
isolated vitamins, for example in pills and powders, do not have the same
effect as the natural variants, it is advisable to meet your needs with a
balanced diet.
Vitamins in food: which ones are in there?
The German Nutrition Society (DGE) recommends the rule of
thumb “five a day” for a healthy diet. This means that you should consume five
servings of fruit and vegetables every day (one serving is about a handful).
This provides the body with many necessary vitamins (and other important
nutrients). But there are also vitamins in other products such as fish, grain
products or meat.
Vitamins in food: how to keep them
Since vitamins in food are usually very sensitive to heat
and water , there are always some losses when cooking, cooking and chopping.
How many vitamins are lost during preparation depends on the type of vitamin,
preparation method and food. An example: Potatoes that are cooked whole and
with the peel lose fewer vitamins than those that are peeled and cut into small
pieces and boiled in plenty of hot water.
In addition, the following applies to most foods: the
shorter the cooking time, the more nutrients are retained. Steaming and
steaming are the gentlest, as the products only come into contact with the
water vapor. Incidentally, you should add frozen vegetables to the pot without
defrosting them with a little water, as vitamins are lost during the thawing
process. Keeping food warm is usually not a good idea either: Valuable vitamins
in the food are largely lost in the process.
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