Remember the taste of the just torn orange, a feeling of juiciness and aroma, which instantly returns you to childhood. And how often do you feel the same when taking an ordinary vitamin tablet? The modern world offers an abundance of nutritional additives that promise to provide the body with all the necessary elements. But are synthetic capsules really can replace the wealth and harmony of natural products? In this article, we study why natural sources of vitamins deserve our attention, compare the usual products with tablet forms of trace elements and show how, thanks to a variety of nutrition, you can do without unnecessary purchases of additives.

The integrity of nature: the harmony of components in one product

One of the main advantages of whole products is their nutritious synergy. When you eat juicy fruit or fragrant salad leaves, you get not only one vitamin, but also a set of natural accomplices: flavonoids, essential oils, minerals, dietary fiber. All these components work in tandem, providing more careful and effective assimilation. In the tables of the manufacturer of tablets, you are unlikely to find a mention of dozens of bioflavonoids, carotenoids and natural coofers, which are present in fresh vegetables and fruits.

The tablet form of vitamins is usually made by a chemical synthesis or released from concentrated extracts. In the process of processing, many subtle components are lost, and beneficial properties are reduced to a minimum set of active molecules. Yes, “vitamin C” on the package can guarantee a certain amount of milligrams of ascorbic acid. But where is the information about the interaction with bioflavonoids that help Askorbinka to maintain stability in the body? The only way to feel the whole depth of good is to turn to the wealth of the original source, that is, to the food itself.

Vitamin C: citrus fruits against ascorbic acid in tablets

Orange, grapefruits, lemons, kiwi - sources of ascorbic acid, known antioxidants and natural metabasis of metabolic processes. Eating a slice of orange, we get not only about 50 mg of vitamin C, but also pectin, dietary fiber, peel essential oils, flavonoids (for example, hesperidine), carotenoids and natural water, which quickly penetrates into the fabric.

Acorbic acid tablets contain one or two components. The share of additional components (fillers, binders, dyes) can reach 70% of the total volume of the tablet. At the same time, assimilation from a synthetic form often occurs faster, which sometimes leads to a short -term “surge” of the level of substance in the blood and the same rapid excretion in the urine. In contrast, natural products provide gradual release and uniform saturation of the body.

Vitamin D: Eggs and sunlight Versus capsules

Eggs (especially yolks) have long been famous for the content of vitamin D, choline, lecithin and a number of essential fatty acids. When using fried or boiled eggs, you absorb these elements in their natural membranes, which contributes to their reliable and long action. Add to this a combination of fats and proteins that contribute to the gradual release and assimilation of vitamin.

Tablets with vitamin D are made of oil solutions or synthetic analogues of cholecalciferol. In such forms, artificial vitamin is often delivered without supporting components that contribute to its transportation and metabolic transformation. In addition, many additives contain preservatives and stabilizers necessary for the stable operation of industrial production, but not always desirable for long -term intake.

Iron: spinach, greens and legumes in comparison with iron -containing tablets

Spinach, leaf cabbage (Cale), legumes (lentils, beans) - a classic of natural sources of iron. In addition to the mineral itself, these products contain vitamin C and plant acids that form complex compounds with iron, facilitating its absorption. Food fibers, trace minerals and trace elements create a favorable environment for effective absorption without sharp changes in the level of substance in the blood.

The iron -containing tablets often contain “hemium” or “non -meter” iron in high concentration. To avoid irritation of the stomach and the appearance of a metallic taste, manufacturers add enveloping substances and taste fillers. The final formula loses natural harmony and is often perceived by the body as an alien substance that requires additional barrier protection.

B vitamins B: whole grain products and legumes

B vitamins B (B1, B2, B3, B5, B6, B12) are widespread in whole grains, bran, sprouted grains and legumes. When you cook porridge from oatmeal or rye flakes, you get not only an individual form of vitamins, but also trace elements (magnesium, zinc), food fibers, phytonutrients, omega-3 and omega-6 fatty acids in a natural ratio.

Complexes B-vitamins in tablets offer a clear dosing of each component. However, a natural shell is lost, which regulates the rate of release and protects the intestines from sharp stimulation. Natural porridge works softer, complementing vitamins with complex carbohydrates and natural polysaccharides.

Magnesium and other trace elements: nuts, seeds and green vegetables

Almonds, cashews, pumpkin seeds, sesame seeds, as well as broccoli and spinach - excellent sources of magnesium, calcium, phosphorus and potassium. Together with vitamin C, B6 and folates, these trace elements create a strong foundation for normal metabolism. Using a handful of nuts or adding a pinch of seeds to the salad, you absorb the whole variety of nutrients in proportions verified by nature itself.

Magnesium in tablets and capsules is often represented in the form of oxide, citrate or tartrate. Such compounds have a different degree of solubility and bioavailability, and the choice of optimal shape sometimes requires a specialist consultation. That is why it is easier to turn to natural sources: they already contain magnesium in those membranes and combinations that are most convenient for the body.

Nutritional synergy: why food is more effective than isolated forms

Nature prefers complex solutions. In whole products, vitamins, minerals, antioxidants and phytonutrients interact with each other, forming stable complexes and contributing to a full assimilation. When you get vitamin in “natural design”, it does not just enter the bloodstream: it is accompanied by auxiliary molecules that regulate its metabolism, protect from oxidation and contribute to the accumulation in the tissues.

In contrast, the tablets offer “rude” extracted active molecules devoid of natural context. Once in the body, they can compete for transport proteins, cause sharp fluctuations in concentrations and leave the need for artificial additives designed to maintain their action. Natural food avoids this race: saturation occurs softly and gradually, without peaks and downs.

Practical tips: how to include vitamins from food in the diet

• Morning: Start the day with a plate of multi -colored fruits - oranges, kiwi, strawberries or berries.
• Breakfast: Boil a porridge made of whole -grain flakes, add nuts, seeds and a spoonful of natural yogurt.
• Lunch: Do not forget about leafy vegetables - spinach, cale, arugula. Add legumes or a piece of boiled eggs to them.
• Snack: a handful of almonds or cashews, a few citrus slices or a fresh carrot salad with lemon juice.
• Dinner: Include low -fat fish or seafood in the menu, and if you prefer vegetable protein, use lentils, chickpeas or beans along with vegetables.
• Additionally: do not forget about the variety. Try to change the products every day to get the maximum of different vitamins and minerals.

Conclusion: Choice in favor of nature

Traveling through Aisles supermarkets and reading bright packages with allegations of the instant “energy of energy” or “lightning -fast effect”, it is easy to forget about the beauty that nature itself gives us. Orange, spinach, eggs, nuts, whole grains are not just sources of vitamins, but also entire worlds of taste, textures, aromas and color combinations.

Natural products give harmony: each element interacts with others, creating a full -fledged nutrient medium. Food is not a set of chemicals, but a living organism that can adapt to our needs and share its gifts in the most balanced form. Before rushing in search of another packaging of additives, remember simple joys: about the juicy orange, crispy leaves of salad and the delicate taste of a fresh egg. Their strength lies in naturalness, and it is it that helps us to feel filled and cheerful without unnecessary artificial interventions.