What foods contain vitamin E



What foods contain vitamin E

Contents:

  • Useful properties of tocopherols
  • Daily norm
  • Signs of deficiency
  • Vitamin E in pregnancy
  • List and table of foods containing vitamin E
  • Potential harm of multivitamins

Different varieties of tocopherols (from Greek toko – “offspring” and Latin ferre – “bring”), similar in chemical composition and action on the body, are called vitamin E. It is necessary for women in pregnancy for the proper development of the fetus , men for sexual function. The intake of products containing vitamin E is necessary for protein metabolism, musculature activity, nervous system.

Useful properties of tocopherols

What foods contain vitamin E

One of the causes of aging is free radicals that destroy cell membranes. The use of foods rich in vitamin E improves the absorption of oxygen in tissues, reduces blood clotting and the risk of blood clots, dilates capillaries.

Recent studies have established that if a blood clot forms in the vessel, vitamin E helps create a new vessel next to it.

When oxidizing intracellular fats (lipids), toxic substances are formed, which in certain cases lead to cell death, and also suppress the action of other vitamins and enzymes. Tocopherols neutralize the resulting toxins.

Inclusion in the diet of foods containing vitamin E is necessary for the optimal function of the endocrine system, thyroid, pituitary, adrenal. It stimulates the activity of the heart, improves oxygen exchange in cells.

This food is needed for protein metabolism, what athletes use to quickly build up a significant amount of muscle mass, avoid fatigue, increase stamina.

The presence of tocopherols in the diet improves the absorption and accumulation in the body of fat-soluble vitamins – primarily vitamin A.

Vitamin E is dissolved in fats, but its content in foods quickly decreases under the influence of ultraviolet sun.

For therapeutic and prophylactic purposes, tocopherols are used to:

  • increase the level of erythrocytes;
  • prevent heart and vascular disease;
  • reduce the risk of developing cataracts;
  • improve the skin condition;
  • quickly get rid of stitches, scars, burns;
  • protect the oral cavity;
  • reduce the risk of prostate and breast cancers;
  • slow down the aging process.

Foods that contain vitamin E are especially useful after 50 years.

Tocopherols help with chronic diseases of the liver, gall bladder, pancreas, with strong emotional stress. They are practically not excreted from the body through the kidneys and with feces.

Daily norm

What foods contain vitamin E

In the human body, vitamin E is not synthesized, so it must come with food.

The daily intake of tocopherols is measured in international units (IU), with 100mg being 140ME.

Adults every day need to receive with food up to 20 mg of vitamin E. This amount is contained in 2 p.s. vegetable oil or 50 g of almonds.

With a significant physical load, the dose can be increased at a rate of 8 mg for every 1000 kcal of ration.

The intake of vitamin E with foods must be increased during breastfeeding, athletes, and also engaged in heavy physical labor.

Symptoms of deficiency

What foods contain vitamin E

When there is a shortage of tocopherols, fats in the body begin to break down, old spots appear on the hands – compounds of proteins and fatty substances.

The skin condition deteriorates, the female cycle is disrupted, pregnancy can result in miscarriage, lactation in lactating mothers stops.

Decreased immunity, uncaused weakness and increased fatigue, muscular dystrophy, hair loss, reduced visual acuity, inability to concentrate, lower hemoglobin levels, nervousness and irritability also signal vitamin E deficiency.

When taken with products, vitamin E accumulates in adipose tissue, a prolonged deficiency is observed rarely. As a rule, this happens when there is a violation of digestion and assimilation of fats. The reason for insufficient absorption may be the surgical removal of part of the small intestine.

Reduces the level of tocopherols for too long exposure to the sun.

The predominance of foods with saturated fats disrupts cholesterol metabolism, which also requires an increase in the intake of vitamin E.

In large quantities, tocopherols are not toxic, but can dilute blood and increase blood pressure. Their excess body displays with bile.

Vitamin E in pregnancy

What foods contain vitamin E

Tocopherols are necessary for the normal course of pregnancy, fetal development. In case of their deficiency, the future child may develop congenital malformations, joint anomalies, mental inferiority.

With enough tocopherols, the child has a reduced risk of allergies to animal hair, pollen.

Foods that contain vitamin E, reduce the risk of miscarriage, are necessary for the formation of milk, their deficiency causes the cessation of lactation.

To avoid stretch marks on the abdomen, hips, in the area of ​​the mammary glands, you can rub creams with oil vitamin E (first you need to check the individual sensitivity in a small area of ​​the skin).

List and table of products containing vitamin E

Tocopherol in significant quantities contain green parts of plants, lettuce, parsley, onions, legumes, green beans, cabbage leaves, corn, grains of rye, wheat , oats, buckwheat, millet, barley, brown rice, almonds, peanuts, walnuts, sunflower seeds, buckwheat, corn, sunflower, olive, linseed, sea buckthorn vegetable oils.

Vitamin E is rich in dandelion, flax seeds, nettles, oats, raspberry leaves, rose hips and oil from its seeds.

A cup of fresh raspberries covers the daily requirement for tocopherols by 50%.

Sea buckthorn due to the substantial content of vitamin E is especially useful to men.

To increase the content in wheat grains of vitamin E, they are germinated:

  • grains cleaned, washed, dried with a dry soft cloth;
  • pour into glass dishes, moisten with water at room temperature, cover with a damp napkin;
  • when the sprouts become 1-2mm, rinse the grain – they are ready for eating.

Oil from sprouted wheat seeds contains the maximum amount of vitamin E. Less tocopherols in meat and dairy products, eggs, fish:

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Table.Products containing vitamin E
Product (100 g) Vitamin E, mg
Wheat germ oil 215,4
Cottonseed oil
Corn oil 93
Sunflower oil 67
Flaxen oil 57
Fresh needles of pine or spruce 35
Hazelnut 26,6
Almonds 25.2
Sunflower seeds 21,8
Walnuts 20,8
Peanut 19.4
9,1
Buckwheat 6,6
Peas 5,1
Beans 3,8
Cabbage 3,6
Flour, cereals, bread 3
Green peas 2,5
Butter 2,2
Buckwheat flour 2,1
Eggs 2
Asparagus 1,5
Liver 1,3
Onion green, apricots, peaches 1,2
Fish 0,6
Vegetables , fruit, berries 0,5
Dairy products 0,3
Meat 0,3

Preparation of food on steam promotes preservation of vitamin E, it is lost up to 10%. Frying, using the grill completely destroys it.

Tocopherols are better combined with butter, cream, egg yolks, potatoes, cabbage, lettuce, green plant parts that are rich in vitamins A and C.

Potential harm of multivitamins

What foods contain vitamin E

Recently, publications on the influence of the use of multivitamins on the prevention of neoplasms of the digestive system have appeared in foreign publications.

According to the results obtained, antioxidant vitamins not only do not prevent the development of tumors, but, on the contrary, increase mortality – for example, the use of a complex of vitamins A and E increased mortality by one third.

There is no reliable explanation for this discouraging result yet. But, obviously, ignoring the excessive interest in polyvitamins, too, can not.

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