The amount of vitamin E in various foods. What foods contain the most vitamin E?
Vitamin E (tocopherol) is a natural substance, without which normal functioning is not possible. human body. This organic compound is directly involved in the growth of cells and tissues, supporting their reproduction. It enters the body through food, so it is important for a person to know which foods contain vitamin E in order to maintain their health. It is also necessary to take into account the rate of consumption of products containing tocopherol so that there is no hypovitaminosis and unpleasant symptoms associated with it.
The value of vitamin E for the human body
The main role of vitamin E is to protect the body's cell membranes from free radicals, through which the necessary substances for humans pass. To protect the cell, tocopherol molecules surround the red blood cells, protecting them from attack. If you know which product contains vitamin E, you can quickly improve your health. For example, drink a couple of tablespoons of olive oil after a long party. Among other things, tocopherol:
- Reduces the formation of scars and scars on the skin.
- Helps lower high blood pressure.
- Reduces fatigue.
- Prevents senile pigmentation.
- Helps lower sugar.
- Improves the functioning of the genital organs, especially during pregnancy.
- Promotes the absorption of vitamin A.
The benefits of vitamins A and E and what they have in common
The content of vitamin A (retinol / carotene) in the human body is responsible for the work immune system, metabolism, supports the work of the cardiovascular and nervous systems. This is the first assistant. good vision, skin, bones, teeth, hair. Scientists have proven that retinol and carotene prevent the development cancer cells. The main sources of this useful organic compound: sea fish, liver, kidneys, cabbage, lettuce, fermented milk products.
Vitamin E - prevents aging, helps maintain immunity, takes part in strengthening blood vessels and nourishing cells. If an obstacle (blockage or thrombus) appears in the path of blood flow, then it is able to form a new vessel nearby. It is not without reason that doctors recommend taking them together, because tocopherol does not allow vitamin A to be destroyed, maintaining it in the human body. necessary balance.
Major dietary sources of vitamin E
Vitamin E is distributed in products specifically. The main content is in the food plant origin, but animals also have this organic compound, although in much smaller quantities. The maximum content of vitamin E has wheat germ oil. Therefore, it is popular not only among nutritionists, but also among cosmetologists, who advise using this product in the treatment skin diseases. Other vegetable oils(sunflower, corn, olive, peanut) also contain vitamin E in large quantities.
However, too much vegetable oil in daily diet any person will lead to a lack of tocopherol, because significant reserves are spent only on protection polyunsaturated acids from free radicals, so it is recommended to consume vegetable oils no more than 2-3 tablespoons per day. The high content of this organic compound is found in mustard, turnip greens, sunflower seeds.
vegetable
natural source tocopherols are following products vegetable origin:
- nuts: peanuts, walnuts, hazelnuts, pistachios, cashews, almonds;
- legumes: beans, peas;
- cereals: oatmeal, buckwheat, rice;
- vegetables: spinach, tomato, carrot, celery, onion, parsley, Brussels sprouts;
- fruits: banana, pear, orange.
- sprouted grain.
Animals
The list of animal products that contain tocopherol is much smaller, but they are constantly included in the daily human diet:
- butter;
- margarine;
- eggs: chicken, quail;
- veal liver;
- lard;
- meat: beef; chicken, pork, lamb, venison;
- maritime and River fish;
- milk: cow, goat;
- cottage cheese;
- hard cheese.
Daily allowance for adults and children
The normal content of vitamin E in the body of an adult male is 7-8 mg per day, for women - 5-6 mg, for a child - 4-5 mg. In pregnant women daily dose should be - 10 mg, in nursing mothers - 15 mg. If the family eats foods containing a lot of polyunsaturated fats (vegetable oils, dairy products, meat), then the daily dose should be increased.
It is better to divide the intake of nutrients into several doses than to immediately take large dosages or take them at all. useful products do it once a day. So they will be better absorbed by the body. It should be remembered that when using synthetic alpha-tocopherol, the dosage should be increased by 1.5 times, because the effectiveness of an artificially created analogue is much less.
Table of foods high in vitamin E
Signs of overabundance and insufficiency of tocopherol
The human need for useful organic compounds is an integral part of his life. Vitamin E deficiency occurs when eating foods with low content fats. Such problems can lead to diseases of the liver, gallbladder, pancreas, severe anemia, skin problems. Diseases associated with digestive problems, when nutrients are poorly absorbed from the stomach, can also reduce fat content.
With prolonged use of alpha-tocopherol, hypervitaminosis may develop. Against its background, the work of the nervous and cardiovascular systems, and you can also see:
- quickening of breathing;
- convulsions;
- muscle pain;
- dizziness and headache;
- apathy, weakness, fast fatiguability;
- violation of visual perception;
- increased cholesterol;
- decrease in the concentration of sex hormones.
However, an excess of tocopherol is extremely rare. Many adults consume foods high in it on a daily basis without apparent harm. And the deficiency of this organic compound is more common, especially among young people who practice fast food snacks, where the content of tocopherol is not found at all. Watch the video where experts tell why a person needs vitamin E:
Vitamin E is known for its antioxidant function - the ability to resist the oxidation of cells in the body, in other words, to slow down aging. What other useful properties this vitamin has and where it is found in food - read on on the Forest Fairy blog. We have prepared tables for you with lists of all the oils, nuts, fruits and vegetables in which you can find it.
What is vitamin E good for. Why is it important to include it in the diet?
Consuming foods rich in vitamin E can provide the following health benefits:
- Protecting cells from damage. Free radicals destroy healthy cells in the body, contributing to aging as well as the development of heart, autoimmune diseases and cancer. Vitamin E is a powerful antioxidant that can slow cell damage ().
- Normalization of cholesterol levels. Cholesterol naturally is created by our liver and is essential for the normal function of cells, nerves and hormones. However, when cholesterol LDL oxidized, it becomes dangerous: the risk of fat deposition on the vessels and blockage of the arteries increases. Vitamin E is able to reduce the activity of an enzyme that controls cholesterol synthesis (HMG-CoA reductase), prevents oxidation LDL cholesterol and adhesion (adhesion) of cells, thereby protecting the arteries and slowing down the progression of atherosclerosis.
- Restoration of damaged skin. The benefits of vitamin E for the skin is one of the reasons why it is called the "beauty vitamin". Strengthening the walls of capillaries, participating in the synthesis of collagen, improving the elasticity and hydration of the skin, it acts as a natural rejuvenator for the whole body. As an antioxidant, it also reduces inflammation, speeds up the healing process, and reduces damage to the body from exposure to cigarette smoke and UV radiation.
Vitamin E is often used on cuts to speed up the healing process. It minimizes oxidation reactions in the wound and keeps it moist. Today, many cosmetics manufacturers produce vitamin E-based skin care products designed to nourish, moisturize, and repair skin after damage, ulcers, and burns.
Cosmetics with vitamin E
- Hair thickening. Another popular beauty use of vitamin E is hair masks. Vitamin E oil helps reduce damage to hair environment, retains natural moisture in the scalp, saturates the hair with useful trace elements and makes them healthier and fresher. In addition, together with vitamin C, it is involved in the synthesis of collagen.
- Support for the nervous system. Vitamin E keeps nervous system healthy by protecting the myelin sheaths that surround the nerves. It helps prevent mental degeneration in the elderly, including, as studies have shown, Alzheimer's disease. So, vitamin E improves short term memory and, in combination with vitamin C, reduces the risk of dementia.
- Improving physical endurance. The use of vitamin E in the diet can increase energy and eliminate fatigue by improving blood circulation. It also strengthens the walls of capillaries and reduces the level of oxidative processes in the muscles, which increase during cardio and aerobic exercise.
- Hormone balance. Vitamin E may play a critical role in reversing such symptoms. hormonal imbalance like PMS, weight gain, allergies, infections urinary tract, restlessness and fatigue. It is often taken to relieve heaviness and pain during menstruation, regulate menstrual cycle, lowering the feeling of hot flashes and other symptoms of menopause.
Vitamin E helps women during hormonal failure In fact, the benefits of vitamin E for the body do not end with these 7 points and science is just beginning to explore it. On the this moment there is already evidence that this vitamin helps people with diabetes (increases the action of insulin and improves blood glucose metabolism) and vision problems. It may be prescribed to facilitate healing and reduce blood clotting before and after surgery, as well as to reduce harmful effects certain medications (such as radiation or dialysis, or medications that can cause hair loss or damage to the lungs). Vitamin E has been shown to fight cancers of the breast, prostate, liver, and skin in animal studies.
With all this, to date, experiments have not shown that vitamin E or any other antioxidant is able to increase life expectancy, eliminate wrinkles or gray hair. But while vitamin E may not make you live longer, it will make you feel much better as you get older.
How much vitamin E should you take per day
There is an opinion that since vitamin E protects healthy fats(polyunsaturated fatty acids) from oxidation, the required daily intake of vitamin E depends on the amount of these fats in your diet. Even more vitamin E should be drunk when any refined oils, fried foods or rancid oils are present in the diet, and also if the body lacks vitamin A (vitamin E protects it from oxidation in the same way as fats). Conversely, vitamin E should not be taken with the incompatible iron, copper, zinc, magnesium, and vitamins B12, D, and K.
Although the recommended daily allowance for vitamin E is low, many people do not consume enough vitamin E foods. The table provides generally accepted recommendations for how much vitamin E should be taken per day:
IU = International units
At the same time, many scientists and nutritionists today insist on more high doses vitamin E - from 100 IU per day. Moreover, a daily intake of up to 400 IU of vitamin E is not considered dangerous and can be used as a preventive measure. For therapeutic effects (by doctor's prescription only!) an amount of 800 to 1600 IU per day is suggested.
Vitamin E supplements should only be taken on the advice of a doctor. Before moving on to a review of foods that contain vitamin E, it remains to be noted that vitamin E is fat-soluble - that is, the human body can store and use it as needed. The term "vitamin E" itself describes eight different compounds, of which the most active is alpha-tocotrienol. Recent studies have shown that it is tocotrienols that have exceptional health benefits:
- Reduce lipid and cholesterol levels;
- Protect the brain, neurons, cells and immune system;
- Help with cardiovascular diseases, metabolic syndrome, cancer and osteoporosis.
However food sources tocotrienols are not as widely distributed:
| Name | Calorie content 100 g (Kcal) | |
| Paprika | 3,95 | 282,00 |
| chili powder | 3,10 | 282,00 |
| Palm oil popcorn | 2,54 | 535,00 |
| Oat bran, raw | 2,21 | 246,00 |
| coconut oil | 2,17 | 892,00 |
| Dried yellow water lily seeds | 1,59 | 361,00 |
| Coconut pulp, raw | 1,46 | 354,00 |
| Vegetable margarine, 67-70% | 1,42 | 606,00 |
| Linseed oil, cold pressed | 0,87 | 884,00 |
| Black pepper | 0,85 | 251,00 |
| Vegetable margarine, 37% fat, with salt | 0,83 | 339,00 |
| brown rice chips | 0,56 | 384,00 |
| White Corn Chips (Tortillas) | 0,49 | 472,00 |
| Whole wheat bread | 0,45 | 252,00 |
| Brown rice, raw | 0,44 | 367,00 |
| Whole grain pasta, dry | 0,40 | 352,00 |
Therefore, in the tables below, we present the content in food of the more familiar form of vitamin E - alpha-tocopherol.
What foods contain vitamin E. Where is it found most?
The best way to get your vitamin E is from natural products nutrition, not low-quality supplements or processed foods. Synthetic vitamin E will not necessarily be good for your health and disease prevention, and it also increases the risk of side effects (read about it at the end of the article). That is why below we will consider only natural vitamin products that contain vitamin E.
Animal sources of vitamin E are rather scarce: they are mainly egg yolk, milk fat and liver. The first answer to the question of which foods contain the most vitamin E is vegetable, seed and nut oils. A lot of this vitamin is in the protective coating of grains, so some of it is lost during cleaning and grinding. So when choosing oils, give preference to those that were made by cold pressing, rather than thermal or chemical extraction.
Wheat germ oil contains the most vitamin E Other foods rich in vitamin E are almost all edible algae. So, 100 g of dried spirulina contains 5 mg of vitamin E with a calorie content of only 290 kcal.
You can also find plenty of vitamin E in foods like kale, dried apricots, avocados, and all kinds of greens. Canned olives contain 3.81 mg of this vitamin per 100 g of product with a calorie content of 145 Kcal, and olives - 1.65 mg with a calorie content of 115.00 Kcal.
But first things first. Our first chart showing where vitamin E is found includes nuts, seeds, and spices that are richest in vitamin E.
Table 1. Which foods contain the most vitamin E:
| Name | Vitamin E content per 100 g of product (mg) | Calorie content 100 g (Kcal) |
| Almond | ||
| Raw | 25,63 | 579,00 |
| Fried with butter | 25,97 | 607,00 |
| Fried without oil | 23,90 | 598,00 |
| Hazelnut | ||
| Raw | 15,28 | 646,00 |
| Fried without oil | 15,03 | 628,00 |
| Pine nuts | ||
| Dried | 9,33 | 673,00 |
| Peanut | ||
| Raw | 8,33 | 567,00 |
| Fried with butter | 6,91 | 599,00 |
| Brazilian nut | ||
| Dried | 5,65 | 659,00 |
| pistachios | ||
| Raw | 2,86 | 560,00 |
| Fried without oil | 2,17 | 572,00 |
| seeds | ||
| Sunflower fried in oil | 36,33 | 592,00 |
| sunflower, dried | 35,17 | 584,00 |
| Sunflower fried without oil | 26,10 | 582,00 |
| Pumpkins, dried | 2,18 | 559,00 |
| Spices | ||
| chili powder | 38,14 | 282,00 |
| Pepper, red or cayenne | 29,83 | 318,00 |
| Paprika | 29,10 | 282,00 |
| curry powder | 25,24 | 325,00 |
| Oregano, dried | 18,26 | 265,00 |
| Basil, dried | 10,70 | 233,00 |
| Parsley, dried | 8,96 | 292,00 |
| Cloves, ground | 8,82 | 274,00 |
| Sage, ground | 7,48 | 315,00 |
| Thyme, dried | 7,48 | 276,00 |
Data source: US open database for standard reference.
Which oil has more vitamin E?
To get enough vitamin E from your diet, you can make a habit of snacking on the nuts and seeds from the list above. Another option is to start seasoning your meals with the above spices and vegetable oils from our next table.
Table 2. Which vegetable oil contains more vitamin E
| Oil | Vitamin E content per 100 g of product (mg) | Calorie content 100 g (Kcal) |
| wheat germ | 149,40 | 884,00 |
| Hazelnut | 47,20 | 884,00 |
| Sunflower, liquid | 41,08 | 884,00 |
| Almond, liquid | 39,20 | 884,00 |
| Safflower | 34,10 | 884,00 |
| rice bran | 32,30 | 884,00 |
| grape seed | 28,80 | 884,00 |
| Almond, butter (hard) | 24,21 | 614,00 |
| Sunflower, butter (hard) | 22,89 | 617,00 |
| Vegetable margarine, 60% | 21,12 | 533,00 |
| Babassu | 19,10 | 884,00 |
| Rapeseed (canola) | 17,46 | 884,00 |
| Palm | 15,94 | 884,00 |
| Peanut, liquid | 15,69 | 884,00 |
| Margarine, 80% | 15,43 | 713,00 |
| oatmeal | 14,40 | 884,00 |
| olive | 14,35 | 884,00 |
| Almond paste | 13,54 | 458,00 |
| poppy seeds | 11,40 | 884,00 |
| Peanut butter (hard) | 9,10 | 598,00 |
| soy, liquid | 8,18 | 884,00 |
However, you cannot eat a lot of oil and spices in one sitting. In the tables below, the Forest Fairy shows you other high vitamin E foods: fruits, berries, vegetables, etc. See how easy it is to get enough alpha-tocopherol from your daily diet!
What fruits have vitamin E: from apricot to avocado
Table 3. What fruits contain vitamin E
| Name | Vitamin E content per 100 g of product (mg) | Calorie content 100 g (Kcal) |
Dried fruits |
||
| Dried apricots | 4,33 | 241,00 |
| dried blueberries | 2,35 | 317,00 |
| dried cranberries | 2,10 | 308,00 |
| Apples, dehydrated | 0,75 | 346,00 |
| apples, drying | 0,53 | 243,00 |
| Prunes | 0,43 | 240,00 |
| Figs (figs) | 0,35 | 249,00 |
| Lychee | 0,31 | 277,00 |
Exotic fruits |
||
| Sapota | 2,11 | 124,00 |
| Avocado | 2,07 | 160,00 |
| Kiwi | 1,46 | 61,00 |
| Mango | 0,90 | 60,00 |
| Guava | 0,73 | 68,00 |
| Pomegranate | 0,60 | 83,00 |
| Papaya | 0,30 | 43,00 |
| Lime | 0,22 | 30,00 |
| Mandarin | 0,20 | 53,00 |
Berries |
||
| Cranberry | 1,32 | 46,00 |
| Blackberry | 1,17 | 43,00 |
| Black currant | 1,00 | 63,00 |
| Raspberry | 0,87 | 52,00 |
| Blueberry | 0,57 | 57,00 |
| Gooseberry | 0,37 | 44,00 |
| Strawberry | 0,29 | 32,00 |
Other Fruits with Vitamin E |
||
| apricots | 0,89 | 48,00 |
| Nectarines | 0,77 | 44,00 |
| red apples | 0,24 | 59,00 |
| plums | 0,26 | 46,00 |
What vegetables contain vitamin E
Most vitamin E is found in vegetables such as cabbage, tomatoes, peppers and pumpkin, as well as in greens. Looking at the table below, you will notice that the content of alpha-tocopherol per 100 g of the product is not particularly high in them, but we can consume them daily and in fairly large portions. In addition, they will saturate our body with other useful trace elements.
Table 4. The content of vitamin E in vegetable products
| Name | Vitamin E content per 100 g of product (mg) | Calorie content 100 g (Kcal) |
salad greens |
||
| dandelion greens | 3,44 | 45,00 |
| Dandelion greens (boiled) | 2,44 | 33,00 |
| turnip greens | 2,86 | 32,00 |
| Turnip greens (boiled) | 1,88 | 20,00 |
| cilantro | 2,50 | 23,00 |
| Chicory greens | 2,26 | 23,00 |
| Spinach (boiled) | 2,08 | 23,00 |
| Spinach | 2,03 | 23,00 |
| Grape leaves | 2,00 | 93,00 |
| Chard | 1,89 | 19,00 |
| Chard (boiled) | 1,89 | 20,00 |
| Beet greens (boiled) | 1,81 | 27,00 |
| beet greens | 1,50 | 22,00 |
| Parsley | 0,75 | 36,00 |
| Arugula | 0,43 | 25,00 |
| lettuce | 0,22 | 15,00 |
cabbage vegetables |
||
| Rapini (boiled) | 2,53 | 33,00 |
| Rapini | 1,62 | 22,00 |
| Radicchio | 2,26 | 23,00 |
| Kale | 2,26 | 32,00 |
| Kale (boiled) | 0,88 | 33,00 |
| Curly Kale | 1,54 | 49,00 |
| Kale (boiled) | 0,85 | 28,00 |
| Broccoli (boiled) | 1,45 | 35,00 |
| Broccoli | 0,78 | 34,00 |
| Brussels sprouts | 0,88 | 43,00 |
| Brussels sprouts (boiled) | 0,43 | 36,00 |
| Kohlrabi (boiled) | 0,52 | 29,00 |
| Kohlrabi | 0,48 | 27,00 |
| Watercress | 0,70 | 32,00 |
| Watercress (boiled) | 0,50 | 23,00 |
Pepper |
||
| jalapeno | 3,58 | 29,00 |
| Sweet red | 1,58 | 31,00 |
| Chile, red | 0,69 | 40,00 |
| Serrano | 0,69 | 32,00 |
| Chile green | 0,69 | 40,00 |
| Sweet green | 0,37 | 20,00 |
Tomatoes and their products |
||
| tomato paste | 4,30 | 82,00 |
| tomato puree | 1,97 | 38,00 |
| Ketchup | 1,46 | 101,00 |
| Tomatoes (red) | 0,54 | 18,00 |
| Tomato juice | 0,32 | 17,00 |
Other vegetables containing vitamin E |
||
| pumpkin butternut squash | 1,44 | 45,00 |
| Pumpkin butternut squash (baked) | 1,29 | 40,00 |
| Asparagus (boiled) | 1,50 | 22,00 |
| Asparagus | 1,13 | 20,00 |
| Parsnip | 1,49 | 75,00 |
| Parsnips (boiled) | 1,00 | 71,00 |
| Pumpkin | 1,06 | 26,00 |
| Pumpkin (boiled) | 0,80 | 20,00 |
| Carrots (boiled) | 1,03 | 35,00 |
| Carrot | 0,66 | 41,00 |
| Leek | 0,92 | 61,00 |
| Leek (boiled) | 0,50 | 31,00 |
| Onion (fried) | 0,68 | 132,00 |
| Onion | 0,55 | 32,00 |
| Onions, young green | 0,21 | 27,00 |
| String beans (boiled) | 0,46 | 35,00 |
Even smaller amounts of vitamin E are found in eggplant, fennel, celery, ginger, potatoes and rutabaga.
Possible harms and side effects of taking vitamin E
It is almost impossible to harm yourself by consuming natural plant sources of vitamin E. O side effects you can only speak at the reception pharmaceutical preparations and food additives. What are these side effects?
- skin irritation;
- Nausea and headache;
- Bleeding;
- Fatigue and other symptoms.
It is noted that people taking blood thinners or other medications should never take vitamin E supplements without the permission of their healthcare provider. The researchers also found the following consequences overdoses and contraindications to taking vitamin E:
- Long-term vitamin E supplementation (more than 10 years) increases the risk of stroke.
- Daily doses greater than 400 IU of vitamin E increase the risk of death from all causes (possibly due to the fact that it begins to act as a pro-oxidant).
- In patients with diabetes or cardiovascular disease at doses of 400 IU per day, the risk of heart failure is increased. Also, these doses should be avoided by people with high blood pressure.
- Vitamin E supplements can be harmful if taken on early dates pregnancy. One study found an association between the intake of these supplements by pregnant women and congenital defect hearts.
- Large doses of vitamin E are also dangerous for men, as they increase the risk of developing prostate cancer.
Vitamins are always better to consume from food than from pharmaceutical preparations!
Hello. By medical indications I took vitamin E capsules for a while. But recently I learned that vitamins obtained from food are better and healthier than “synthetic” ones. Please tell me which fruits contain vitamin E. It is also interesting to know what its benefits are, are there any restrictions on their consumption?
ANSWER: Hello. Nutrients obtained from food are absorbed by the body easier and faster. present in various foods, but most of all in those that are saturated with fats. There is it in berries and fruits, as well as vegetables and. Restriction to consumption may be individual intolerance to certain products and medical contraindications. Excess vitamin E is quickly excreted from the body, so you should not be afraid.
It cannot be said that he is too critical for a person, but his complete absence causes serious problems with health. It is not synthesized in the body and can be obtained from food or drugs sold in pharmacies.
Tocopherol, also known as vitamin E, will not make the onset of the disease disappear, but it can prevent it if it is regularly taken for prevention. Activates reproductive functions and plays an important role in the full development of a person, as well as maintaining the ability to reproduce.
Vitamin E is involved in:
- regenerative processes;
- ensuring the strength of the vascular walls;
- normalization of blood pressure;
- nutrition of the organs of vision, brain and skin;
- protecting red blood cells and increasing their number;
- accelerate the absorption of iron;
- ensuring good blood clotting;
- supporting the ability to reproduce offspring in men;
- normalization of the menstrual cycle in women;
- prevention of Alzheimer's disease.
Vitamin E is responsible for:
- normal functioning of the pituitary, thyroid and adrenal glands;
- active work of the brain;
- saturation of cells with oxygen;
- increasing the endurance of the body;
- development of the fetus in the mother's womb;
- regulation of the absorption of fats in the digestive tract;
- prevention of blood clots;
- growth and functioning of muscle tissues;
- immunity;
- prevention of age age spots and slowing down the aging process.
Tocopherols are found in unrefined vegetable oils, raw nuts, whole grains and seeds. T vegetables and fruits also contain it, butin smaller quantities.
What fruits and in what quantity contains vitamin E, the table will tell:
| Fruits/berries | Content per 100 g of product (mg) |
| rose hip | 1,7-4,0 |
| 5,0 | |
| apricot | 0,95-1,1 |
| cherry plum | 0,3 |
| 0,4 | |
| 0,4 | |
| melon | 0,1 |
| cranberry | 1,0 |
| 0,63 | |
| dried apricots | 4,3-5,5 |
| 0,5 | |
| 0,2 | |
| 0,22 | |
| prunes | 1,8 |
| 0,2 | |
| blackberry | 1,2 |
| blueberry | 1,4 |
| 0,36 | |
| 0,58 | |
| 0,32 | |
| peach | 1,5 |
| 0,72 |
Keep in mind that average daily requirement in vitamin - 10 mg . Thus, at least some significant amount of the substance can be found in dried apricots and sea buckthorn.
The lack of a substance is signaled by:
- frequent and rapid mood swings;
- muscular dystrophy and weakness;
- anemia;
- weak nails;
- dry skin that has lost its elasticity;
- decreased libido;
- cardiac disorders;
- dark spots;
- apathy, feeling tired;
- clumsiness, lack of coordination of movements.
Less often than a deficiency, there is an excess of tocopherol, because it does not have toxic properties. Overdose occurs in case of abuse medicines, which include vitamin E, an unbalanced diet and a limited set of products for dietary nutrition.
Hypovitaminosis manifests itself:
- bloating;
- nosebleeds for no reason;
- increased fatigue and decreased performance;
- sharp jumps in blood pressure;
- ascites;
- disorders of the organs of vision, provoked by hemorrhage in the retina;
- an increase in the number of menstrual days;
- nausea;
- pain in the stomach, lower back and right hypochondrium;
- increased urge to urinate and stool, change in the amount of urine;
- bleeding gums.
The manifestation of symptoms of hypo- or hypervitaminosis is a reason to contact a specialist who can solve the problem. The doctor must identify the causes and draw up a competent treatment plan.
The intestine absorbs approximately 40% of vitamin E obtained from food products. The process stimulates the presence, that is, vitamin C.
Canadian doctors believe that women can eat up to 8 servings of fruit per day without harm to the figure and body. One serving is equal to 80-125 grams, and if you do not start replacing other products with fruits, there should be no health problems. It is important that you eat a variety of foods, because in addition to tocopherol, the body needs other useful substances absent in some fruits.
Vitamin E is the common name for 8 fat-soluble vitamins with powerful antioxidant properties. natural vitamin E exists in 8 chemical forms, including gamma, beta, alpha, and delta tocopherol and gamma, beta, alpha, and delta tocotrienol. Alpha-tocopherol is the only form of vitamin E that has been found to meet human requirements.
Flawless and youthful skin, improved metabolism, a healthy immune system, all this is acquired with a sufficient content of vitamin E in the body. Are you aware of the technology, importance and best sources of vitamin E? Even if you say no, you still have a chance to find out by reading this article.
I. Vitamin E deficiency
Vitamin E deficiency is not normal. Premature infants with low birth weight are at higher risk of vitamin E deficiency. Vitamin E supplementation may help reduce the risk of retinal damage and infections in these infants.
Vitamin E deficiency can lead to serious health problems.
Some common risks of disease and health problems due to low vitamin E:
- Reproductive disorders
- Inability to walk
- Nerve damage
- night blindness
- muscle weakness
- Poor transmission of nerve impulses
- Skeletal myopathy
- Impaired immune response
- Anemia
- retinopathy
- Ataxia
- Peripheral neuropathy
II. Functions of Vitamin E
Vitamin E plays many important roles in human health. Here is a list of some of the most common vitamin E functions you should know:
- protecting our body from age-related macular degeneration, heart disease and cancer.
- decrease premenstrual syndrome in women, maintaining the circulatory system.
- fighting a host of degenerative health issues and preventing oxidative damage.
- prevention of degenerative mental imbalances such as Alzheimer's disease and Parkinson's disease in the elderly.
- maintaining young and healthy skin.
- regulation of gene expression, cellular signaling and other metabolic activities.
- maintaining a healthy immune system in general.
Conversely, excessive consumption of vitamin E-rich foods can cause hemorrhage and bleeding. Its fat-soluble nature can cause toxicity.
III. Best Sources of Vitamin E
It's not too hard to get the right amount of vitamin E from just a diet rich in seeds, oils, and nuts. Significant amounts of vitamin E are found in fortified cereals and green leafy vegetables. It is also available in dietary supplement form.
In this section of the article today, I would like to show some of the best vitamin E containing foods that are very beneficial for human health.
Best Sources of Vitamin E:
- Mango
This is the very first of the best sources vitamin E, which I would like to highlight in this article!
These colorful tropical fruits are nutritional powerhouses. It is rich in antioxidants, minerals and vitamins, including vitamin E. A medium-sized mango contains up to 2.32 mg of vitamin E, which is equivalent to 11% of your body's daily needs. This delicious fruit is a good source of potassium, copper, vitamin C, vitamin A.
Remember that the benefits of vitamin E can be greatly reduced by preparation or storage. So try to ensure you use the right sources of vitamin E in natural and fresh forms as much as possible.
Mango is actually one of the best and cheapest vitamin E rich foods so give it a try!
- Tomatoes
A fresh and juicy tomato contains a long list of nutrients. ¼ cup tomato paste provides 2.8 mg of vitamin E, about 1/5 of daily allowance. In addition, tomatoes provide the body with abundant amounts of the powerful antioxidant lycopene, magnesium, phosphorus, potassium, vitamin C, and vitamin A. Add this versatile vegetable to pizzas, salads, sandwiches, soups, sauces to boost them. nutritional value and taste.
- Papaya
This tropical fruit is best known for its high content of vitamin E, vitamin C and vitamin A. Just 1 medium-sized papaya provides up to 17% of your daily vitamin E intake recommended by nutritionists. Add fresh papayas to your yogurt, fruit salads, and smoothies, and don't forget to combine this fruit with other rich sources of vitamin E for good nutrition.
- green olives
Olives are delicious and nutritious food. This exotic vegetation provides many health benefits to humans, which include high levels of vitamin E. A 100 g serving of olives will provide 18% of a person's daily vitamin E intake. Olives contain high level monounsaturated fatty acids that promote healthy digestion and strengthen the heart. Thus, this vegetarian product is simply a must to include in your diet for every day.
- bell pepper
Pepper has a lot different colors with varying amounts of nutrients. Only one medium red bell pepper contains up to 1.90 mg of vitamin E, while yellow and green bell peppers contain a few more low levels vitamin E.
- dried herbs
Dried herbs are another source of vitamin E. Dried herbs actually contain many of the nutrients needed for a healthy body. They are commonly used as a flavoring agent, but can also provide important nutrients such as phosphorus, iron, vitamin K, vitamin C, vitamin B, and vitamin E. 1 tbsp. l. herbs such as oregano, parsley and dried basil make up 1% of your daily vitamin E intake and contain only 5 calories. Add 1 tsp. dried herbs in your daily diet to get maximum benefit for good health.
- dried apricot
It is also an excellent vitamin E product that people with vitamin E deficiency should consume.
Dried apricots are a guarantee healthy sleep. 1 cup of dried apricots contains just over 5 mg of vitamin E, or 27% of the daily human intake. Add dried apricots to your cereal for a nutritious, vitamin E-enriched breakfast.
- Kiwi
This ovoid fruit is rich in numerous types of minerals and vitamins. One fruit contains 1.1 mg of vitamin E. In addition, it is one of the richest sources of vitamin C, fiber and potassium, while remaining low in calories - 46 calories per fruit. Thus, people at risk of vitamin E deficiency need to add more kiwi fruit to their daily diet.
- red pepper powder
Chili powder is perfect for adding essential nutrients and flavor to your favorite meals. Only 1 tbsp. This fiery spice contains 1.50 mg of vitamin E, which is 7% of the daily value of vitamin E. Chili powder contains an amazing amount of vitamin E, which can help keep your skin in great condition.
- Cereals
Cereals can provide us with six to twelve mg of vitamin E per serving. The variety of varieties and flavors available on the market makes it possible to find vitamin E-enriched cereals for every taste. You can also choose gluten-free varieties. Pair cereals with skim or whole milk for a nutritious breakfast.
- Sweet potato
Sweet potatoes are one of the healthiest sources of vitamin E that people should add to their daily diet! This is actually a great food with a very high content of vitamin E. 1 cup of mashed potatoes provides up to 15% of the daily requirement of vitamin E. In addition, sweet potatoes contain many other essential nutrients, including iron, copper, manganese, vitamin C and vitamin A .
- Broccoli
Broccoli is considered one of the best product for detox. A 100-gram serving of this cruciferous vegetarian can contain up to 1.5 mg of vitamin E. It is also very low in calories, with only 54 calories per cup. Add broccoli to your salads, soups, or cook as a side dish!
- Vegetable oil
Vegetable oil is generally avoided due to its high saturated fat content. However, people at high risk of vitamin E deficiency need to consume it. Oils from plants such as corn, wheat germ, olive oil, rapeseed and sunflower oil are excellent sources of vitamin E. 100 g of this oil contains up to 69% of the daily intake of vitamin E. 1 tbsp. l. corn oil contains 4.8 mg of vitamin E, and wheat germ oil - 2.3 mg. Grape seed oil is also very rich in this vitamin. Wheat germ oil can be an excellent dressing for hot cereal dishes. You can also use vegetable oil to caramelize fruits and vegetables. To keep vegetable oils fresh longer, you need to keep them away from sunlight. Buy an oil that is organic, unrefined, and cold.
- Seafood
Seafood such as fish, oysters and shellfish contain a large number of vitamin E. 100 g of shrimp contain up to 11% of the daily intake of vitamin E, oyster - 7% in a similar serving. Among all seafood, rainbow trout is the best source of vitamin E. Swordfish contain 10%, while herring and smoked salmon contain 6% of the daily intake of vitamins.
- Avocado
100 g dish of this creamy and delicious fruit contains 4.1 mg of vitamin E and 250 calories. This fruit is also very rich in vitamins K, C, B complex vitamins and many minerals that are essential for the body. Avocado is extremely versatile. Add just one slice of avocado to your sandwich or salad, or make a paste to apply on your skin to taste it all. beneficial features this fruit.
- seeds
Seeds have everything essential minerals and vitamins that our body needs to function properly. They are well known for being rich in vitamin E. Sunflower seeds are an excellent source of this vitamin. 100 g of sunflower seeds contain 36.6 mg of vitamin E, which is equivalent to 176% of the daily intake. Only one tbsp. This oil contains 120 calories and 5.6 mg of vitamin E. Other seeds that are high in vitamin E are sesame and pumpkin seeds. All of these can provide up to 3% of your daily vitamin E intake. Sunflower oil is also very rich in vitamin E.
- nuts
Nuts can be healthy and convenient on-the-go snacks for people of all ages. Nuts such as pistachios, pine nuts, hazelnuts and almonds contain a lot of vitamin E. Almonds are the richest source of this vitamin. Each cup contains 37.5 mg of this essential nutrient. The ice nut comes in second, offering 21% of the daily value of vitamin E in 1 tbsp. Pecans and pistachios provide 2% of the vitamin E intake. Peanut butter is also very rich in vitamin E. In addition, nuts contain phosphorus, calcium, vitamin A and protein. Nuts are great to add to your pasta dishes and salads. When eating nuts, do not forget about high content calories in them.
- Green leafy vegetables
Green leafy vegetables are not only a decoration for salads, but also very nutritious. Green leafy vegetables such as kale, turnip greens, collard greens, swiss chard and spinach are some of the best sources of vitamin E. 100 g of spinach provides up to 10% of the daily intake of vitamin E. Swiss Chard contains 16% and turnip greens 13% daily intake of vitamin E. Collard and cabbage are moderate sources of vitamin E, as they can provide 5% and 8% of the daily value, respectively. One serving of mustard greens contains up to 1.13 mg of vitamin E. In addition to vitamin E, green leafy vegetables are rich sources of vitamin A and antioxidants.
- Tofu
Tofu is a vegetarian product made from soy milk. It is offered on the market in different variations such as soft, hard and dry. Tofu is one of the best sources of vitamin E. 100g of tofu contains 5.3mg of vitamin E, providing about 25% of a person's daily vitamin E requirement. This creamy textured food is very versatile and you can use it to make several sweet and savory dishes.
The daily rate of its use can be increased after illnesses, with prolonged stress, during some diseases, the therapy of which includes a course of this vitamin. For example, with dermatological problems, poor condition of the scalp and hair.
It is worth noting that newborn children receive vitamins C necessary for health and growth. breast milk, so a nursing mother should definitely include more foods rich in tocopherol in her diet.
Where is vitamin E found?
Herbal Products
It is in them that the main content is located. Various vegetable oils are especially rich in tocopherol..
Just one tablespoon of unrefined sunflower oil able to give the body a daily rate. Half a teaspoon of wheat germ oil contains the same amount.
Which foods contain the most vitamin E? The content of tocopherol (in mg) in 100 grams of the product:
Animal products
Meat and fish products also contain it, although in smaller quantities (mg per 100 g of product):
What hinders absorption?
- Linolenic acid. It is often included in weight loss preparations.
- Hormonal birth control.
- iron intake in preparations and products that are especially rich in them (pomegranate, beef, kidneys, and others).
The impact of heat treatment
It is worth noting that tocopherol is sensitive to heat treatment. It breaks down when exposed to air. Industrial processing reduces the amount of vitamin in wheat by up to 90%. Under influence high temperature he dies. Therefore, cooked fried foods in oil lose all the nutrients.
To preserve the beneficial properties in oils, they must be stored properly. This should be done in an airtight container with a tightly closed lid. Sunlight is detrimental to vitamin E, ultraviolet radiation . Therefore, the oil container should not be stored on a table or on a window sill.
It has been proven that in frozen vegetables its content is reduced by 2 times, and in canned foods it is almost completely destroyed.
Vegetables and fruits should be eaten immediately after cutting. They must be fresh. A salad of fresh vegetables and herbs should be made shortly before serving. So it will better retain its useful qualities.
deficit
In children, it may be congenital. For example, if a mother experienced a deficiency of tocopherol in the diet during pregnancy. Same with artificial feeding baby. AT school age deficiency can be caused by a lack of protein in the diet.
In adults, deficiency often appears during vitamin deficiency or with certain diseases.
Deficiency symptoms:
- impaired coordination of movements;
- anemia;
- deterioration in visual acuity;
- muscular disorders.
Outcome: foods containing vitamin E must be included in the diet every day. It is a powerful antioxidant that is so beneficial for people's health. sticking to daily allowance vitamin E can ensure optimal functioning of the whole organism, maintain health and youth!