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education/nutrition/Vitamins.md
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@@ -39,8 +39,14 @@ Vitamins were first discovered in 1921
- **Antioxidants (Vitamin E, C)** are substances that **give up electrons to free radicals to protect cells**
# Vitamin Intake
- **Bioavailability** is the amount of a vitamin available for use in the body
**Bioavailability** is the amount of a vitamin available for use in the body
- Factors that affect how available a vitamin is include:
- How long it takes the vitamin to pass through the intestinal tract
- Certain health conditions that affect the absorption of facts
- By cooking with a little bit of fat, you better absorb fat soluble vitamins from
- By cooking with a little bit of fat, you better absorb fat soluble vitamins from that meal.
- Natural sources of vitamins typically provide higher availability
It's important to preserve the vitamin content of food, ways to do so include:
- Avoid decaying, wilting, or bruised fruits or vegetables
- Fresh produce should refrigerated at high humidity, away from the open air
- Exposure to excessive heat, alkaline (salty) substances, light, and air can all reduce the vitamin content of food
- **Vegetables should be cooked in small amounts of water, using quick cook methods**