Nutritional value of salted herring. How many calories in salted herring

Herring is the most popular and affordable fish, which is eaten alone and used in recipes for various dishes, for example, for salads and appetizers. Herring can be salted on its own or already bought ready-made, and in different marinades, for example, in growing. oil with spices, and even stuffed options.

Today, many people become fans of rational nutrition and carefully select products for their menu, paying attention first of all to their energy value.

Calorie content, beneficial properties and harm

Herring, in principle, is considered a fatty product, but it is not harmful to the figure and body. The thing is that the composition includes the so-called "healthy" fat, which is represented by Omega-3 fatty acids.

Nutritionists and doctors say that these substances must be present in the diet. Omega-3 fatty acids are not synthesized in the body, and a person can get them only through food.

The product analyzer indicates that herring is an excellent way to obtain these substances. Omega-3s are important for the growth and development of body cells. These acids also improve the condition of hair, nails and skin. They are also important for immunity.

When eating foods containing Omega-3, the risk of atherosclerosis is reduced and brain activity improves.

• In addition, herring contains many vitamins, minerals and acids;
• Separately, it is worth highlighting vitamin D, which contains 3 daily norms in 100 g. This substance is necessary for bone growth and for the normal functioning of the kidneys;
• Containing acids help to eliminate toxins, and they also improve vision and relieve inflammation;
• Any fish, including herring, contains phosphorus, calcium and protein.

Many vitamins are absorbed due to the addition of fat to the product, so the herring can simply be poured with oil.

Salted herring can harm the body, for example, if there is an individual
product intolerance. With caution, this product should be treated by people with hypertension and ulcers. It is not recommended to include this fish with gastritis with high acidity, enterocolitis and other diseases of the kidneys and liver.

It is not recommended to eat a lot of salted herring, since a large amount of salt leads to accelerated work of the heart and kidneys, and it also causes fluid retention. Nutritionists do not advise eating it for people who suffer from high blood pressure.

It is important to buy fresh fish without any preservatives that are harmful to the body. Now let's move on to the calorie content of salted herring, so on average there are 250 kcal per 100 g.

The value may vary depending on the fat content of the fish itself, therefore, the larger it is, the higher the energy value.

• Pickled fish has the lowest value, which has 160 kcal per 100 g;
• People who cook their own fish like to supplement it with various additives. For example, with regards to the calorie content of herring with vinegar and grows. oil, which is the most popular among housewives, then its value is quite large and there are about 300 kcal per 100 g;
• An exotic dish, which many consider strange - fried herring, has a low energy value - 185 kcal per 100 g;
• It is also important to understand the calorie content of slightly salted herring, as 100 g contains an average of 240 kcal. It is this option that is recommended to be used in recipes for salads and snacks, instead of salted fish;
• Separately, I would like to talk about smoked fish, since this is another popular option for eating herring. It can be smoked at home or bought ready-made. Most often, it is eaten separately as an independent snack, but if desired, smoked herring can also be used in the preparation of various dishes, which gives them a piquancy.

As for the calorie content of smoked herring, its average value is 220 kcal per 100 g. It depends not only on the fat content of the fish, but also on the method of smoking, that is, the natural method or liquid smoke was used.

Smoked fish contains many vitamins and minerals. This product has a positive effect on the immune system and the activity of the nervous system.

Knowing about the energy value of herring, it will be possible to easily calculate the allowed portion, which will not spoil the figure.

Properties of salad "Herring under a fur coat"

This dish is served not only for the holiday, it is prepared at any time, and all thanks to the availability of ingredients. There are several different recipes, but the simplest one includes: mayonnaise, carrots, potatoes, beets, onions, and pieces of herring.

Despite the use of mayonnaise, the dish is considered healthy. The sauce is best prepared by yourself at home. Vegetables, even despite the heat treatment, contain substances useful for the body. The salad is quite satisfying and can be used as a separate dish for any meal. The main thing is not to eat it often and in large quantities. Now let's talk about the calorie content of herring under a fur coat. As already mentioned, there are many recipes, but on average the energy value is as follows - 230 kcal per 100 g.

Properties of herring caviar

They love not only the fish itself, but also its caviar, which is used for sandwiches, salads and snacks. It can be consumed salty or supplemented with various ingredients, for example, vinegar or oil, as well as spices. This type of caviar is considered the most affordable, and therefore there is a great demand for it. The food product has beneficial properties for the body.

Almost all of us periodically consume fish and seafood, and one of the most common species in our country is herring. It is in demand in markets and shops, and is sold in fresh, salted, pickled and smoked states. In its original state or as part of other dishes, herring is on the daily and festive tables, but few people think about its calorie content.

Nutritional value of herring

Herring has a high nutritional value, as it contains many vitamins and minerals. With an average calorie content, fresh and any other herring is rich in good protein, which is necessary for the body of every person.

All fish from the herring family have vitamin D in their composition, useful omega-3 acids, selenium, and iron. They are actively involved in the metabolic processes occurring in the human body, and the lack of any of them disrupts metabolism. At the same time, it is not recommended to use herring without restrictions, even lightly salted, because of its considerable calorie content, but more on that below.

General information about calories

Salted, lightly salted, pickled herring are all fatty fish, but the fat contained in it is good for the body, if not abused. Omega-3s are needed for a normal lifestyle, so many athletes consume these acids separately, buying special complexes in pharmacies. These polyunsaturated fats in herring make it not the lowest calorie content per 100 g.

In 100 grams of fish, from 160 to 250 kcal can be present. This is less than in salmon, mackerel and other fatty varieties, but more than in perch, carp or pike. Keep this in mind when planning your diet.

Boiled herring is considered the least high-calorie, and the most kcal per 100 g of smoked product. The type of herring and habitat also affect the calorie content. Atlantic herring is considered the fattest.

How many calories are in fresh herring?

The calorie content of fresh herring, as was said, depends on the place of fishing, but on average it is 160 kcal per 100 g. The BJU ratio looks like this:

• 16.3 g protein;
• 10.7 g fat;
• less than 1 g of carbohydrates.

Fresh fish is not consumed, so we will consider further forms of cooking herring.

BJU and energy value of salted herring

In Russia, salted and lightly salted herring is almost a traditional product that falls on the festive and everyday tables of many families. The calorie content of salted herring is about 215-220 kcal per 100 g, and slightly less calories in slightly salted fish - 200-210. The ratio of proteins, fats and carbohydrates in these products looks something like this:

• 19.8 g proteins;
• 15.4 g fat;
• up to 0.5 g of carbohydrates.

The product has a high nutritional value due to the preservation of most of the original mineral components with vitamins.

Smoked herring calories

The calorie content of hot-smoked herring is not higher than that of salted fish, but you will hardly get any useful properties from it. In addition, carcinogens and other toxic substances are always present in smoked products, so it is often impossible to eat such fish. In hot-smoked herring, up to 215-220 kcal per 100 g, and with a cold cooking method, the calorie content does not exceed 150. The amount of proteins is approximately the same - 21-23 g, and there are less fats in cold-smoked fish (10-11 g versus 15-16 g ).

Marinated herring and its energy value

Pickled herring is a product soaked in a slightly preservative composition. Pickling technology is used to preserve food products under the influence of acid. The calorie content of such fish without oil reaches 190 kcal per 100 grams, of which 16.5 g of protein, 12-13 g of fat and 3-4 g of carbohydrates.

Note that purchased pickled herring may contain more calories, and if the cooking technology is violated, you will not benefit from such fish (there is a minimum of useful substances in it).

Herring in oil: calories and BJU

A popular and tasty dish is herring in vegetable oil and onions. This is a canned snack product, during the preparation of which the natural taste of fish is enhanced by oil and spices. This increases the calorie content, although such fish has an excellent taste.

The calorie content of herring in oil and with onions is 300 kcal. The amount of fat in such a herring reaches 26-27 g, and proteins 14-16 g. Do not abuse this fish if you follow your own figure.

Boiled fish: how many calories per 100 g?

Herring can be consumed in salted or smoked form, and also boiled. You can cook it in a pot of water or steam (the second option is most useful). In such a product, the number of calories reaches 160-170 per 100 g of the product, and BJU is obtained as follows:

• 23-24 g of protein;
• 15-17 g fat;
• 0 g carbohydrates.

In its pure form, boiled herring is not to everyone's taste, so some people use it with mayonnaise. Such a 100 g herring will noticeably add calories - it will jump to 300-350 kcal or even more, depending on the amount of sauce. Instead of boiled herring with mayonnaise, it is better to eat baked fish.

Calories in oven-cooked herring

A herring baked in the oven has an average calorie content of about 200 kcal, of which 19 g of protein, 13 g of fat and 1-2 g of carbohydrates. When baking fish, the nutritional value may change, depending on the additional ingredients used. There will be fewer calories if you bake herring in foil with spices and lemon, but for taste, you can add onions, carrots, use vegetable oil-based marinade or even mayonnaise. In this case, the calorie content will rise to 220-230 per 100 g, which is also not so much.

Calories, kcal:

Proteins, g:

Herring is a genus of fish from the herring family (lat. Clupeidae). The body is laterally compressed, with a jagged edge of the belly. Scales moderate or large, rarely small. The upper jaw does not protrude beyond the lower. Mouth is moderate. Teeth, if present, vestigial and protruding. The anadromous fin is of moderate length and has less than 80 rays. The dorsal fin is above the ventral ones, the caudal fin is bifurcated.

This genus includes more than 60 species distributed in the seas of the temperate and hot, and partly in the cold zone. Some species are purely marine and never enter fresh waters, others belong to migratory fish and enter rivers for spawning (calorizer). Herring food consists of various small animals, especially small crustaceans.

fresh herring calories

The calorie content of fresh herring is 161 kcal per 100 grams of product.

Composition and useful properties of fresh herring

Herring is more easily absorbed by the body and is an excellent source of protein, it also contains a large amount of phosphorus, iodine, calcium, potassium, sodium, magnesium, zinc, and fluorine.

Ready-ripened herring contains up to 25% fat, about 20% protein, vitamins B12, PP, A and D. Herring proteins contain essential amino acids.

Only 100 grams of fish contains up to half of the daily protein requirement. Fatty fish, such as salmon or herring, provide the body with at least 2 times more calories than white fish. Unlike saturated animal fats, unsaturated fats from fish are considered the healthiest.

According to scientists, it is the omega-3 fatty acids contained in fish that help prevent cardiovascular diseases, reduce the risk of blood clots in the vessels, and also help improve blood flow in the capillaries.

Sea fish is very useful for expectant mothers.

There is evidence that the use of herring reduces some of the symptoms of psoriasis, improves vision and brain function (calorizator). Sea fish contains a complex of vitamins, in particular vitamin D.

Fish oil is 5 times more effective than vegetable oils, it lowers blood cholesterol. Fish liver fats are rich in vitamins A and D. Fish muscle tissue contains B vitamins that help the body absorb proteins.

The study showed that herring increases the content in the body of the so-called "good cholesterol" - high-density lipoproteins, which, unlike "bad cholesterol", significantly reduce the risk of atherosclerosis and cardiovascular disease.

The use of fresh herring in cooking

Fresh herring is widely used in cooking. It can be boiled, fried, baked, smoked, salted. Salted or pickled herring is added to various salads.

Herring deserves the title of the most famous and most common fish on Earth. It is found in three major oceans: the Atlantic, the Pacific and the Arctic. The countries of Northern Europe and, of course, Russia are engaged in fishing for this fish. A huge number of herring are harvested annually in Norway, a little less in Scotland and Holland. The most valuable herring, whose calorie content is high, is mined in the northern seas. One such fish can weigh more than 500 grams and reach a length of 45 cm. Pacific and Atlantic herring are much fatter than their southern counterparts.

What nutrients are found in herring

Herring is a product that is easily absorbed by the body and contains a lot of nutrients. These include vitamins and minerals. Herring is rich in calcium and iodine. It is a source of protein necessary for the growth and development of the body. One fish contains 20% protein for 25% fish oil. Only 100 grams of herring can provide our body with the daily need for protein. And fish oil, unlike animal fat, is very useful.

It contains essential omega-3 acids. They improve the functioning of the human nervous system, reduce the risk of developing heart and vascular diseases, reduce the risk of thrombosis and improve blood flow. In addition, omega-3s have a beneficial effect on the skin and hair, and according to recent data, they even help with depression.

The benefits of herring are obvious, but it's time to find out how many calories are in herring. Since it belongs to high-calorie fish, only 100 grams of fresh product contains 160 calories. This is twice the calories of white fish.

How cooking methods affect the calorie content of herring

• Pickled herring - 160 calories. Pickled herring as follows. A marinade is prepared from boiled water, vegetable oil, vinegar, sugar, salt, black pepper and other spices with the addition of onion, cut into rings. The herring cut into pieces is dipped into the resulting solution and put in the refrigerator for 12 hours.
• Fried herring. The fish is fried in a pan in its pure form, in batter or in breadcrumbs. The calorie content of such fish reaches 185 calories.
• Smoked herring - 220 calories. Before smoking, the fish is cleaned and gutted. Then they are placed in a bowl and poured with a special solution. It is prepared as follows. Salt, a little sugar, black pepper and bay leaf are put on a liter of water. Bring to a boil and cool. The fish is kept in the solution for 3-4 hours. Then they are taken out and dried before smoking for about an hour. In special smokehouses, the fish is kept for at least 24 hours at a temperature of 25-30 degrees.
• Salted herring. This is the most high-calorie and most popular type of herring. Its calorie content can reach 270 kcal. The herring is usually salted with the head. The fish is pre-cleaned of scales and washed well. To prepare the brine, boil water with the addition of salt, sugar, spices and bay leaves. Allow the solution to cool and place the fish in it. Cover and refrigerate for 3 days. The residence time of herring in brine can be slightly reduced. Then you get a slightly salted herring, the calorie content of which will be lower, about 250 kcal.
• Canned herring. These are everyone's favorite preserves. In them, the calorie content of herring is small - 88 kcal. Canned foods often contain additives such as vegetable oil, tomato sauce, and sour cream. In such cases, the total calorie content of the product increases. Herring in oil contains 300 kcal, in sour cream - 97 kcal, in tomato - 159 kcal.

• Salad "herring under a fur coat". Find out how many calories are in a herring under a fur coat. This traditional salad belongs to high-calorie dishes and contains about 200 kcal per 100 g. Mayonnaise adds extra calories to the salad. Prepare the salad as follows. Potatoes, carrots, beets and eggs are boiled until tender and grated. Salted herring is cleaned, gutted, all the bones are taken out, and finely chopped. Then lay herring, onions, mayonnaise, potatoes, mayonnaise, carrots, mayonnaise, eggs, mayonnaise in layers. Decorate with grated yolk on top. You can reduce the calorie content of salad with light mayonnaise.

In Russia, herring is eaten with pleasure. It is served to the table in salted, smoked, fried and pickled form. It is an excellent snack for vodka and beer. No holiday is complete without the traditional salad "Herring under a fur coat". Freshly frozen herring is sold in any store or market. Recently, herring preserves with various additives have become increasingly popular. This is a ready-made appetizer for the second course.

Since herring is a fatty fish, nutritionists advise eating it no more than 2-3 times a week in small portions. Knowing the calorie content of herring, you can calculate how much fish you can eat without harming your figure.

Video recipe for an unusual herring under a fur coat

CHEMICAL COMPOSITION AND NUTRITIONAL ANALYSIS

Nutritional value and chemical composition "Atlantic low-fat salted herring".

The table shows the content of nutrients (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of the edible part.

Nutrient	Quantity	Norm**	% of norm in 100 g	% of the norm in 100 kcal	100% normal
calories	145 kcal	1684 kcal	8.6%	5.9%	1161
Squirrels	17 g	76 g	22.4%	15.4%	447 g
Fats	8.5 g	56 g	15.2%	10.5%	659 g
Water	63 g	2273	2.8%	1.9%	3608 g
Ash	11.5 g	~
vitamins
Vitamin A, RE	20 mcg	900 mcg	2.2%	1.5%	4500 g
Retinol	0.02 mg	~
Vitamin B1, thiamine	0.02 mg	1.5 mg	1.3%	0.9%	7500 g
Vitamin B2, riboflavin	0.13 mg	1.8 mg	7.2%	5%	1385
Vitamin B4, choline	65 mg	500 mg	13%	9%	769 g
Vitamin B5, pantothenic	0.52 mg	5 mg	10.4%	7.2%	962 g
Vitamin B6, pyridoxine	0.23 mg	2 mg	11.5%	7.9%	870 g
Vitamin B9, folate	10 mcg	400 mcg	2.5%	1.7%	4000 g
Vitamin B12, cobalamin	6 mcg	3 mcg	200%	137.9%	50 g
Vitamin C, ascorbic	0.8 mg	90 mg	0.9%	0.6%	11250 g
Vitamin D, calciferol	30 mcg	10 mcg	300%	206.9%	33 g
Vitamin E, alpha tocopherol, TE	1.1 mg	15 mg	7.3%	5%	1364
Vitamin K, phylloquinone	0.1 µg	120 mcg	0.1%	0.1%	120000 g
Vitamin PP, NE	4.6 mg	20 mg	23%	15.9%	435 g
Niacin	1.8 mg	~
Macronutrients
Potassium, K	215 mg	2500 mg	8.6%	5.9%	1163 g
Calcium Ca	80 mg	1000 mg	8%	5.5%	1250 g
Magnesium	40 mg	400 mg	10%	6.9%	1000 g
Sodium, Na	4800 mg	1300 mg	369.2%	254.6%	27 g
Sulfur, S	170 mg	1000 mg	17%	11.7%	588 g
Phosphorus, Ph	270 mg	800 mg	33.8%	23.3%	296 g
Chlorine, Cl	7200 mg	2300 mg	313%	215.9%	32 g
trace elements
Iron, Fe	1.1 mg	18 mg	6.1%	4.2%	1636
Iodine, I	40 mcg	150 mcg	26.7%	18.4%	375 g
cobalt, co	190 mcg	10 mcg	1900%	1310.3%	5 g
Manganese, Mn	0.64 mg	2 mg	32%	22.1%	313 g
Copper, Cu	420 mcg	1000 mcg	42%	29%	238 g
Molybdenum, Mo	40 mcg	70 mcg	57.1%	39.4%	175 g
Nickel, Ni	43 mcg	~
Selenium, Se	36.5 mcg	55 mcg	66.4%	45.8%	151 g
Fluorine, F	380 mcg	4000 mcg	9.5%	6.6%	1053
Chrome, Cr	55 mcg	50 mcg	110%	75.9%	91 g
Zinc, Zn	0.9 mg	12 mg	7.5%	5.2%	1333
Sterols (sterols)
Cholesterol	60 mg	max 300 mg
Saturated fatty acids
Saturated fatty acids	1.8 g	max 18.7 g
Monounsaturated fatty acids	3.5 g	min 16.8 g	20.8%	14.3%
Polyunsaturated fatty acids	2 g	from 11.2 to 20.6 g	17.9%	12.3%
Omega 3 fatty acids	1.83 g	from 0.9 to 3.7 g	100%	69%
Omega 6 fatty acids	0.18 g	4.7 to 16.8 g	3.8%	2.6%

The energy value is 145 kcal.

Main source: Skurikhin I.M. etc. Chemical composition of foodstuffs. .

** This table shows the average norms of vitamins and minerals for an adult. If you want to know the norms based on your gender, age and other factors, then use the My Healthy Diet application.

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Most foods cannot contain the full range of vitamins and minerals. Therefore, it is important to eat a variety of foods to meet the body's needs for vitamins and minerals.

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SHARE OF BJU IN CALORIES

The ratio of proteins, fats and carbohydrates:

Knowing the contribution of proteins, fats and carbohydrates to calorie content, you can understand how a product or diet meets the standards of a healthy diet or the requirements of a particular diet. For example, the US and Russian Departments of Health recommend 10-12% of calories from protein, 30% from fat, and 58-60% from carbohydrates. The Atkins diet recommends low carbohydrate intake, although other diets focus on low fat intake.

If more energy is expended than is supplied, then the body begins to use fat reserves, and body weight decreases.

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GOAL TIME

USEFUL PROPERTIES OF ATLANTIC LOW-FAT SALTED HERRING

Atlantic herring low-fat salted rich in vitamins and minerals such as: choline - 13%, vitamin B6 - 11.5%, vitamin B12 - 200%, vitamin D - 300%, vitamin PP - 23%, phosphorus - 33.8%, chlorine - 313% , iodine - 26.7%, cobalt - 1900%, manganese - 32%, copper - 42%, molybdenum - 57.1%, selenium - 66.4%, chromium - 110%

What is useful Atlantic low-fat salted herring

• Choline is part of lecithin, plays a role in the synthesis and metabolism of phospholipids in the liver, is a source of free methyl groups, acts as a lipotropic factor.
• Vitamin B6 participates in the maintenance of the immune response, the processes of inhibition and excitation in the central nervous system, in the transformation of amino acids, the metabolism of tryptophan, lipids and nucleic acids, contributes to the normal formation of red blood cells, maintaining a normal level of homocysteine ​​in the blood. Insufficient intake of vitamin B6 is accompanied by a decrease in appetite, a violation of the condition of the skin, the development of homocysteinemia, anemia.
• Vitamin B12 plays an important role in the metabolism and transformations of amino acids. Folate and vitamin B12 are interrelated vitamins involved in hematopoiesis. A lack of vitamin B12 leads to the development of partial or secondary folate deficiency, as well as anemia, leukopenia, and thrombocytopenia.
• Vitamin D maintains homeostasis of calcium and phosphorus, carries out the processes of mineralization of bone tissue. A lack of vitamin D leads to impaired calcium and phosphorus metabolism in bones, increased demineralization of bone tissue, which leads to an increased risk of osteoporosis.
• Vitamin PP participates in redox reactions of energy metabolism. Inadequate vitamin intake is accompanied by a violation of the normal state of the skin, gastrointestinal tract and nervous system.
• Phosphorus takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is part of phospholipids, nucleotides and nucleic acids, is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, rickets.
• Chlorine necessary for the formation and secretion of hydrochloric acid in the body.
• Iodine participates in the functioning of the thyroid gland, providing the formation of hormones (thyroxine and triiodothyronine). It is necessary for the growth and differentiation of cells of all tissues of the human body, mitochondrial respiration, regulation of transmembrane transport of sodium and hormones. Insufficient intake leads to endemic goiter with hypothyroidism and a slowdown in metabolism, arterial hypotension, stunted growth and mental development in children.
• Cobalt is part of vitamin B12. Activates the enzymes of fatty acid metabolism and folic acid metabolism.
• Manganese participates in the formation of bone and connective tissue, is part of the enzymes involved in the metabolism of amino acids, carbohydrates, catecholamines; necessary for the synthesis of cholesterol and nucleotides. Insufficient consumption is accompanied by growth retardation, disorders in the reproductive system, increased fragility of bone tissue, disorders of carbohydrate and lipid metabolism.
• Copper is part of the enzymes that have redox activity and are involved in the metabolism of iron, stimulates the absorption of proteins and carbohydrates. Participates in the processes of providing tissues of the human body with oxygen. Deficiency is manifested by violations of the formation of the cardiovascular system and skeleton, the development of connective tissue dysplasia.
• Molybdenum is a cofactor of many enzymes that provide the metabolism of sulfur-containing amino acids, purines and pyrimidines.
• Selenium- an essential element of the antioxidant defense system of the human body, has an immunomodulatory effect, is involved in the regulation of the action of thyroid hormones. Deficiency leads to Kashin-Bek's disease (osteoarthritis with multiple deformities of the joints, spine and limbs), Keshan's disease (endemic myocardiopathy), and hereditary thrombasthenia.
• Chromium participates in the regulation of blood glucose levels, enhancing the action of insulin. Deficiency leads to decreased glucose tolerance.

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Energy value or calories is the amount of energy released in the human body from food during digestion. The energy value of the product is measured in kilo-calories (kcal) or kilo-joules (kJ) per 100 grams. product. The kilocalorie, which is used to measure the energy content of food, is also known as the "food calorie", so the prefix kilo is often omitted when referring to calories in (kilo)calories. You can see detailed energy value tables for Russian products.

The nutritional value- the content of carbohydrates, fats and proteins in the product.

Nutritional value of a food product- a set of properties of a food product, in the presence of which the physiological needs of a person in the necessary substances and energy are satisfied.

vitamins, organic substances needed in small amounts in the diet of both humans and most vertebrates. The synthesis of vitamins is usually carried out by plants, not animals. The daily human need for vitamins is only a few milligrams or micrograms. Unlike inorganic substances, vitamins are destroyed by strong heating. Many vitamins are unstable and "lost" during food preparation or food processing.