Episode 2. Vitamins for normal growth and nutrition – Apples & Berries
Food Culture

Episode 2. Vitamins for normal growth and nutrition


Vitamins are any of a group of organic compounds which are essential for normal growth and nutrition and are required in small quantities in the diet because they cannot be synthesized by the body.

Vitamin C for natural development part 2

Fruits which are rich in Vitamin C
Lemon a bright yellow fruit with very sour juice
Orange a round juicy fruit with a thick, orange coloured skin
Mandarin a small orange whose skin comes off easily
Apple a round fruit with smooth green, yellow, or red skin and firm white flesh.

Berries which are rich in Vitamin C
Blackcurrant a small round edible black berry which grows in loose hanging clusters
Gooseberry a small green fruit that has a sharp taste and is covered with tiny hairs
Strawberry a sweet soft red fruit with a seed-studded surface
Gooseberries are the richest berries in Vitamin C. Vitamin concentrates and medicine are made from gooseberries.
During the process of preparing food Vitamin C is destroyed easily in fruits and vegetables especially by gradual heating and by oxidation as a result of oxidizing or being oxidized. Contact metals such as iron Fe and copper as a red-brown metal increases Vitamin C destruction process.
In order to reduce the loss of Vitamin C the following rules are recommended
boil food with the closed lid
not to keep the food you eat without the lid
not to keep boiled vegetables with removed cover for a long period of time.

Some vitamins of B group are B1, PP, B2, A, D and E

Vitamin B1

Vitamin B1 is also called aneurine or thiamine. A complete absence of Vitamin B1 causes inflammation of the nerves and heart failure. A deficiency of Vitamin B1 affects nerves, digestion mechanism. A nerve transmits impulses of sensation to the brain or spinal cord, and impulses from these to the muscles and organs. Vitamin B1 dissolves in water, is resistant to oxidation and heating. The best sources of this Vitamin are:
Yeast as a kind of fungus which is used to make bread rise
Rye bread as a bread made with rye flour, typically dark in colour and with a dense, chewy texture
Legumes such as peas, beans, and other related vegetables
Verdure as the fresh green colour of lush vegetation
Meat, milk, cereals, nuts.

Vitamin PP (nicotinic acid)

Vitamin PP saves the human body from pellagra
Pellagra is a deficiency disease caused by a lack of nicotinic acid or its precursor tryptophan in the diet. It is characterized by dermatitis, diarrhoea, and mental disturbance, and is often linked to over-dependence on maize as a staple food.
Vitamin PP can be found such products as
Liver of some animals, especially lambs, pigs, and cows, which is cooked and eaten
Herring as a fairly small silvery fish which is most abundant in coastal waters and is of widespread commercial importance
Yeast, rye bread, milk, cabbage, tomatoes and other products.

Vitamnin B2 (riboflavin)

Vitamin B2 is a yellow vitamin of the B complex which is essential for metabolic energy production. It is present in many foods, especially milk, liver, eggs, and green vegetables, and is also synthesized by the intestinal flora.
Vitamin B2 in combination with vitamin A is good for organs connected with the eyes or vision.
Vitamin B2 deficiency leads to general body disorder.
Riboflavin can be found in the same products as nicotinic acid.

Vitamin A

Vitamin A relates to the group of vitamins that dissolve in fats not in water. Vitamin A has an enormous value for the human body. It is essential for growth. Also it facilitates the proper development of skeletal system that relates to the bones in the body.
Vitamin A deficiency leads to “night blindness” or nyctalopia as a condition characterized by an abnormal inability to see in dim light or at night.
Vitamin A protects a mucous membrane of breathing passages and digestive organs from injury and damage.
Vitamin A can be found such products as
Butter as a pale yellow edible fatty substance made by churning cream and used as a spread or in cooking
Full cream or whole milk
Yolk as a the yellow internal part of a bird’s egg, rich in protein and fat
Liver of an animal and especially of a fish.
Moreover, verdure as a lush green vegetation, rose hips as the fruit of a rose, especially a wild kind,
carrots, spinach, sorrel these products are rich in carotene as a precursor of vitamin A.

Vitamin D

Vitamin D is extremely important for children. For grown-ups who are physically and mentally mature vitamin D is important too, especially if there is not enough solar radiation. The need in vitamin D increases for those who live the far north.

Vitamin E

A vitamin of reproduction. It is widely spread in nature, because it is found not only in animal products but also in many vegetative products, especially in verdure.

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