Where vitamin P is contained: foods rich in vitamin P and the consequences of vitamin P deficiency in the body
Everyone knows that our state of health depends on what we eat. The body must be constantly replenished with useful substances. One of which is vitamin R. This name is less common for hearing than, for example, vitamin A, B, C and D. But its role is equally important for our body. It is also called rutin or bioflavonoids. These two components are combined into one unit - vitamin R.
Where vitamin P is contained, we will understand together.
What is needed for
- Vitamins of group P prevent many diseases and are necessary for the full functioning of the body.
- Necessary for the cardiovascular system.
- Strengthens capillaries.
- Optimizes blood pressure.
- Prevents varicose veins.
- Makes the skin supple, prevents the decrease in the level of hyaluronic acid. Prevents aging.
- Used in the treatment of cancer.
- Strengthens the immune system.
- Eliminates allergic symptoms.
- Affects visual acuity.
- Assign to pregnant women with a threat of miscarriage.
- Relieves inflammation.
We replenish the stocks of vitamin P
The source of vitamin is plant food. Most of it is contained in a peel of citrus, especially lemon and orange. Onion, sea buckthorn, black chocolate, pepper, red wine, dark beer and green tea boast a high content of vitamin.
Foods rich in vitamin P
The calculation is carried out in milligrams per 100 g of product:
Chokeberry - 4000 mg;
Cherry - 2500 mg;
Rosehip - 1000 mg;
Sorrel - 500 mg;
Grapes - 430 mg;
Barbaris - 400 mg;
Lemon, orange - 400 mg;
Nectarine, peach - 350 mg;Sweet pepper - 300 mg;
Strawberries, blueberries, gooseberries - 300 mg;
Raspberries, cranberries, strawberries - 250 mg;
Black currant - 230 mg;
Red currant - 200 mg;
Quince - 200 mg;
Cabbage - 150 mg;
Potatoes - 100 mg;
Spinach, plum, cherry - 90 mg;
Apple - 80 mg;
Tomato - 50 mg.
Daily requirement of
Per day, the body should receive 25-50 mg of this vitamin. In this case, you should know that the amount of vitamin that is contained in food can slightly bow out of the above norm. It depends on the conditions of growing, storage, the way of preparation and ripeness of fruit or vegetable.
The maximum intake dose should not be more than 400 mg. Although there is no evidence of the effect of excessive amounts of vitamin P on the human body, it is better to adhere to the norms.
For a child, the daily dose of vitamin is 25-30 milligrams.
Lack of vitamin
- The lack of vitamin P leads to obvious changes in the body.
- Begin to bleed the gums.
- There are hemorrhages on the surface of the skin.
- There is weakness and fatigue.
- Feels in the legs when walking. When working with your hands, you hurt your shoulders.
- Hair falls out.
- Nosebleeding.
- Acne and acne.
- With a slight pressure on the skin, a bruise appears.
How to eat properly
Vitamin P is best combined with vitamin C. Do not eat meat, fish and eggs without fresh herbs and vegetables. Eat more fruit. Keep in mind that processed foods lose some amount of vitamin R.
Sample menu for replenishing the body with vitamin P:
Breakfast: cottage cheese with fresh fruits, berries or dried. The drink is green tea.
Lunch: soup, bread, vegetable salad.
Snack: kefir.
Dinner: any meat, fish and garnish of vegetables.
Food should be cooked, steamed or baked.
As a drink, you can use green tea. It is much more beneficial to the body than black, and will constantly replenish your body with vitamin R.
Eat right, and then most of the health problems will disappear by themselves.