I am sure that all of you know what vitamins are, what are their benefits and where they can be found in large quantities. Many books and medical articles have been written about them. But few people know that in nature there are substances that are very similar to them, but have absolutely opposite properties. They were given the name – antivitamins.
Antivitamins are chemical compounds that are similar in structure to vitamins, but are their absolute antipodes. Antivitamins, occupying the niche of vitamins in the human body, prevent them from performing their functions.
If food contains antivitamins, they limit or inhibit the absorption of the vitamins we get from it. There are many sources of antinutrients that are present in almost all foods consumed by humans. They inactivate or prevent the absorption of proteins, carbohydrates, fats, vitamins and minerals. Let's name the main "enemies" of vitamins:
Thiaminase
Found in: fish, crustaceans and shellfish, and plant foods such as Brussels sprouts, turnips, beans, blueberries, coffee, rice, spinach, and raw potatoes.
It is an anti-vitamin of vitamin B1 or thiamine. Vitamin B1 is involved in protein, fat and carbohydrate metabolism, as well as in the functioning of the brain, intestines, cardiovascular system. Thus, it is an important element for the body.
Thiaminase is cold tolerant, so it will inactivate thiamine as long as foods are stored in the refrigerator. Only heat treatment of products "turns off" thiaminase.
Avidin
Found in: raw egg whites.
This antivitamin neutralizes vitamins B7 and H, their combination is also called biotin, which is responsible for the synthesis of glucose, the functioning of nerves and sweat glands. Biotin is also involved in the production of insulin, which regulates carbohydrate metabolism.
Avidin is inactivated when cooked for 3-5 minutes. That's why it's important that the egg white is well-done.
Oxidase
Found in: pumpkin, cucumbers, melon, cabbage, carrots, potatoes, tomatoes, peas, apples and citrus fruits.
The action of this antivitamin begins at the moment of mechanical grinding or pressing of food, as it is released from destroyed plant cells and oxidizes vitamin C.
To conserve ascorbic acid, eat fresh plant-based foods as well as steamed ones, one of the culinary techniques that is the least damaging to nutrients.
Leucine
Found in: brown rice, beans, corn, mushrooms, walnuts, milk and beef.
It is an antivitamin for vitamin B3 (niacin or vitamin PP). Deficiency of vitamin PP can lead to dysfunction of the skin, mucous membranes and gastrointestinal tract.
The amino acid leucine, despite the negative interaction with vitamin PP, in itself has many useful properties. It normalizes the metabolism of proteins, fats, carbohydrates, improves immunity, and supplies cells with energy.
It is strictly forbidden to completely abandon foods rich in leucine in order to get more vitamin PP. It is important to alternate their intake with those that contain the vitamin. For example, there is a lot of vitamin PP in carrots, broccoli, liver, cheese, peanuts and legumes. So if you're having beef for dinner tonight, save your peanut snack for tomorrow.
Lipoxidase; Citral
These two substances inhibit the action of beta-carotene, a precursor of vitamin A.
Lipoxidase is found in soybeans. It is thermostable.
Citral is found in citrus aromatic oils. It is used in the food industry as a flavoring for jams, soft drinks, and marmalade, but usually in very small amounts and usually has no adverse health effects.
You can "resist" these substances by increasing the amount of food containing vitamin A.
Good to know.
The most commonly consumed antivitamin of ascorbic acid and B vitamins is caffeine. However, it cannot be said that drinking a cup of coffee is completely harmful.
A general recommendation for vitamin preservation is not to drink caffeinated beverages immediately after a meal. Delay their intake for 15-20 minutes to preserve the beneficial properties of food.
Also, alcohol is an antivitamin for all groups of vitamins, but most of all for group B, vitamins C and K.
In the same way, tobacco is an antivitamin for all useful substances, but to a greater extent for ascorbic acid. When smoking one cigarette, a person loses the daily dose of vitamin C (25-100 mg).
As a consequence, excessive consumption of antivitamins logically leads to the appearance of beriberi symptoms. However, this is most likely to happen to those who do not eat properly. In order to lead a healthy lifestyle, a rational and correct approach to nutrition is necessary.