What foods contain vitamin E. Amount of vitamin E in various foods

Vitamin E or tocopherol is translated from Greek as “giving fertility.” Indeed, this element affects fertility and reproductive function. But these are not all the positive properties of vitamin E. It is a very powerful antioxidant that cleanses the body and removes free radicals. It slows down aging, is responsible for sexual function, hormones and beauty. Let's take a closer look at what actions this element performs and what its deficiency leads to. Let's find out which foods contain vitamin E.

Useful properties

Participates in material exchange;
Nourishes cells with oxygen and ensures tissue respiration;
Strengthens blood vessels, capillaries and heart;
Prevents the occurrence of blood clots and regulates blood clotting;
Prevents the formation of free radicals and fatty acids, thereby protecting cellular structures from destruction;
Cleanses the body and prevents the destructive effects of toxins in the body;
Positively affects the functioning of the gonads, restores and improves the functioning of the reproductive system;
Promotes normal growth and development of the fetus, therefore vitamin E is necessary for pregnant women;
Lowers blood pressure;
Prevents the development of ;
Improves skin condition;
Accelerates wound healing and restores skin;
Strengthens and supports immunity;
Increases endurance and gives strength;
Adjusts hormonal levels and participates in the formation of hormones;
Improves psychological and emotional state, helps cope with stress;
Slows down the aging process of cells and the body, age-related changes in the skin.

Daily value and deficiency of vitamin E

Tocopherol is responsible for beauty and health, reproductive function and fetal development. Therefore, the use of this vitamin is important for every person of any gender and age. The daily intake for children is approximately 5 mg, for adults – 10 mg, for pregnant and lactating women – 12-15 mg.

Dosage for children varies. So, for infants up to six months it is equal to 3 mg, for infants 6-12 months - 4 mg; for children 1-3 years old - 6 mg and for children 4-10 years old the daily norm is 7 mg. After 11 years, the dosage is fixed and maintained; for men it is 10 mg, for women – 8 mg. During pregnancy, the dosage is 10-12 mg, during lactation it is 12-15 mg.

Tocopherol accumulates in the body, so vitamin deficiency does not occur immediately. Signs of vitamin deficiency include deterioration in skin quality, significant weight gain, and premature aging. In addition, with tocopherol deficiency, there is increased fatigue and sudden mood swings, impaired reproductive function and sexual life. Pigment spots may appear.

To compensate for the lack of a useful element, you can drink special vitamins. However, before taking medications during breastfeeding, be sure to consult your pediatrician! The contents of the drug can negatively affect lactation and the condition of the baby, up to the disappearance of breast milk, the appearance of allergies or poisoning of the child and mother. Which vitamin complexes are safest for a nursing woman, see.

Products with vitamin E

The most effective and safest way to saturate the body with vitamins and essential elements is proper nutrition. The highest levels of vitamin E are found in foods, including nuts, various oils, leafy greens and flour products, whole cow's milk and chicken eggs. Let's take a closer look at the list of foods high in tocopherol.

Product	Contents per 100 g	Use during lactation
Sunflower oil	67 mg
Almond	26 mg	After 3 months at a daily rate of up to 30 grams
Walnut	23 mg	After 2-3 months up to three cores per day
Hazelnut	20.4 mg	The strongest allergen, therefore it is not recommended to introduce before 4 months, the daily norm is 20-30 grams
Soybeans	17.3 mg	After 4-6 months no more than 30-50 ml per day
pumpkin seeds	15 mg	After 2-3 months, at first the norm is up to 20 grains per day, after which it can be increased to 80-100 grams
Olive oil	12.1 mg	You can take 30-50 grams from the first week of lactation
Cashew	5.7 mg	Fatty and allergenic foods, which are recommended no earlier than 4-6 months, the daily norm is up to 30 grams
Beans	3.8 mg	After the 3rd month, up to twice a week, give preference to green beans
Oatmeal	3.4 mg	Dairy-free oatmeal is started with 40-50 grams after the 3-4th month and gradually the norm is increased to 100-150 grams
Chicken egg	2-6 mg	Start with ⅓ of the yolk and only then include the white, daily dosage – two eggs, at first use only boiled
Butter	2.2 mg	In the second week of lactation, 10-30 grams per day
Pasta	2.1 mg	Boiled pasta without additional ingredients can be eaten already on the 7-10th day of lactation, start with 50 grams and increase the dosage to 150-200 grams
Liver	1.28 mg	The low-calorie and hypoallergenic product can be eaten already in the second week of lactation; beef and chicken liver are the easiest to digest
Buckwheat	0.8 mg	The safest and healthiest cereal, dairy-free porridge can be eaten already in the first weeks of lactation, starting with 50 grams and increasing the norm to 150 grams
Carrot	0.63 mg	You can administer no more than 150 grams per day four to five weeks after birth (two medium carrots)
Beef	0.6 mg	Beef broth is introduced on the 2-3rd day of lactation, boiled beef - a week later. The daily norm starts with 50 grams and is increased to 150
Cottage cheese	0.4 mg	A week after birth with a daily norm of 100-150 grams
Banana	0.4 mg	One month after giving birth, one banana per day
Tomatoes	0.39 mg	Administer after 2-3 months, starting with yellow tomatoes

Please note that this content is typical for fresh natural products without chemical additives. Carcinogens and dyes make food dangerous, so it is important to use high-quality and proven products. In addition, boiling, frying and other thermal processes kill most microbes. However, many foods cannot be eaten fresh by a nursing mother, as they can negatively affect the baby’s digestion.

Excess vitamin E

Vitamin E has both benefits and harm. After all, an excess of even the most useful and necessary element in the body leads to disastrous consequences. An overdose of tocopherol leads to disruption of the heart and increased blood pressure, impaired vision and decreased immunity. It can cause dizziness and headaches, pain and cramps in the stomach, nausea and increased fatigue and weakness.

Vitamin E should not be taken together with medications that contain iron, as they are incompatible. When two substances come into contact, tocopherol practically destroys iron. Therefore, at least eight hours should pass between doses of such drugs.

Long-term overdose of tocopherol causes symptoms of sexual dysfunction and increases the risk of bleeding, leading to deterioration of the kidneys and liver. In addition, an excess of vitamin E leads to a deficiency of vitamins A, K and D. Hypervitaminosis is treated by excluding foods with a high content of this vitamin from the menu. In addition, the doctor prescribes medication to remove tocopherol from the body and prevent the negative consequences of the disease.

Greetings, friends! It's time for tocopherols! This means that today we will find out which foods contain vitamin E and determine its role in the functioning of our body. The “excursion” promises to be interesting. So read to the end and absorb the material.

Let me remind you that in the last article we talked about. Read - you will learn a lot of interesting things

The name “vitamin E” unites a group of compounds (tocopherols) that are similar in chemical nature and biological effect. This is a fat-soluble vitamin.

The beginning of the 1920s was remembered in history for the study of infertility in rats raised on a special diet by scientist G. Evans. He showed that rodents fed milk, iron supplements and yeast developed infertility. But it was possible to cure them of this disease simply by adding lettuce leaves to their diet. Everything ingenious is simple

In 1936, the active substance was isolated from wheat germ. It was called vitamin E, or tocopherol. The Greek language allows you to break this word into 2 parts: tokos- verbatim "offspring", phero- verbatim "carry". Another name for it is antisterile vitamin. It is often called this because it improves the reproductive function of the body.

The most active of the 7 tocopherols known to science is α-tocopherol.

Before I begin listing foods that contain this vitamin, there is the following important point to make.

The amount of vitamin E depends on the amount of polyunsaturated fat in the diet.

What does it mean? “Bloodthirsty” free radicals, “merciless” salts of heavy metals, benzene derivatives, “relentless” tetrachlorides, and increased radiation are enemies that damage polyunsaturated fats and lipids. And vitamin E, in turn, prevents them from causing this damage. Thus, the need for it increases sharply with an increase in the amount of polyunsaturated fats in the diet.

Since science knows about the antioxidant properties of vitamin E, it is often included in dietary supplements. This allows you to obtain a protective effect against various diseases.

The regulation of the functions of the immune system, in part, also “falls on the shoulders” of vitamin E. Its main task in this difficult task is to protect immune cells when activating peroxidation processes in viral chronic diseases (AIDS, chronic viral hepatitis).

Vitamin E is also needed for:

improving the functioning of the reproductive system;
preventing the destruction of red blood cells, as well as strengthening capillaries (preventing an increase in their fragility and permeability);
improving tissue respiration and stimulating protein synthesis, as a result of which vitamin E prevents the myocardium and skeletal muscles from degenerating, and also reduces the myocardium’s need for oxygen and improves its contractility;
inhibition of the oxidation of unsaturated fats and “valiant” selenium, as well as delay in cholesterol synthesis, which prevents the development of such a formidable disease as atherosclerosis.
protecting cell membranes from damage (without vitamin E, all cells in the body would be very susceptible to damage, especially cells of the nervous system);
stimulating the synthesis of heme and heme-containing enzymes (hemoglobin, myoglobin, cytochromes, catalase, peroxidase).

Well, now let's move on to the content in the products.

Undoubtedly, the leaders in vitamin E content are products containing polyunsaturated fats. These are grains, nuts, seeds, beans, vegetable oils (sunflower, corn, cottonseed, soybean and others). It is worth remembering that processing foods, especially flour, significantly reduces the content of vitamins in them.

Tomatoes, green lettuce, asparagus, avocado, cabbage, berries, some medicinal plants (rowanberry, rose hips, sea buckthorn) can also be included in the list of leaders in vitamin E content.

Table of vitamin E content in food (mg/100 g).

Product	Concentration, mg/100 g
Soybean oil	114
Corn oil	93
Cottonseed oil	90
Sunflower oil	60
Mayonnaise	32
Sprouted wheat grains	25
Walnuts	23
Oat grains	18
Sprouted corn kernels	15
Sea buckthorn	10,3
Rye grains, corn	10
Peas	9
Buckwheat	6,65
Wheat grains	6,5
Pearl barley	3,7
Wheat bread made from 2nd grade flour	3,3
Millet	2,6
Green peas	2,6
Semolina	2,55
Spinach	2,5
Rye bread	2,2
Beef	2
Chicken egg	2
Rose hip	1,71
Cod, herring	1,5
Butter	1,5
Peach	1,5
Rowan	1,5
Beef liver	1,38
Green onion	1
Apricot	0,95
Beef heart	0,75
Black currant	0,72
Pepper	0,67
Carrot	0,63
Plum	0,63
Apples	0,63
Raspberry	0,58
Gooseberry	0,56
Sour cream 30% fat	0,55
Strawberry	0,54
Strawberries	0,54
Cream 20% fat	0,52
Rice	0,45
Tomatoes	0,39
Fat cottage cheese	0,38
Pear	0,36
Processed cheese	0,35
Cherry	0,32
Dutch cheese	0,31
Cherries	0,3
Orange	0,22
Onion	0,2
Mandarin	0,2
Chicken	0,2
Beet	0,14
Milk	0,1
Potato	0,1
cucumbers	0,1
Melon	0,1
Full fat kefir	0,07
White cabbage	0,06

Lack of vitamin E – hypovitaminosis

Reasons for the shortage

In general, deficiency of this vitamin is extremely rare. There are 4 main conditions under which its quantity decreases.

Hemodialysis.
Prematurity.
Postgastrectomy syndrome, celiac disease, cystic fibrosis (cystic fibrosis), malabsorption syndrome.
Hereditary diseases of red blood cells such as sickle cell anemia and thalassemia.

Manifestations of deficiency

Signs of vitamin E hypovitaminosis in adults:

neuralgia;
impaired coordination of movements;
muscle hypotonia (weakness);
hemolytic anemia (destruction of red blood cells).

Vitamin E deficiency most affects the genitals due to damage to the corresponding ganglion cells. As a result, women may develop infertility and pregnancy may be disrupted. In men, the ability of sperm to fertilize is impaired.

In premature infants, vitamin E deficiency is characterized by hemolytic anemia and retrolental fibroplasia (discoordination of movements).

Excess vitamin E - hypervitaminosis

With long-term use of this vitamin, there are practically no adverse reactions. In exceptional cases, allergies may occur.

According to clinical observations, it was noted that when various groups of people (for 2 years) took vitamin E as a dietary supplement to food in a dose of more than 3200 IU daily, doctors did not identify any adverse side effects.

The specialists also organized the following experiment. Elderly people (over 60 years old), numbering 32, took 800 IU of vitamin E every day for a month. Of course, they were all under medical supervision. Taking this dose of vitamin E had no effect on the well-being of the experiment participants. The only significant effect was a marked increase in plasma vitamin E levels.

This indicates that vitamin E is quite safe as a dietary supplement.

At the same time, it is worth understanding that with prolonged use in large doses, a decrease in the activity of vitamin K in the body may be observed, accompanied by the appearance of hemorrhages in the mucous membrane of the stomach and intestines. In addition, there may be a deterioration in wound healing.

Normal level of vitamin E in the blood

Clinical practice dictates the following norms for the content of α-tocopherol in blood plasma (see table).

0.35 ± 0.01 μg/10 9 cells × 2.322 (0.82 ± 0.03 nmol/10 9 cells)

Daily requirement of vitamin E

Daily intake levels of vitamin E in food and dietary supplements for adults:

Adequate – 15 mg;
The upper limit is 100 mg.

Indications for use

Since vitamin E is an excellent fighter against free radicals, it is used primarily as an antioxidant in the prevention of such complex ailments:

heart diseases;
malignant neoplasms;
cerebrovascular accidents.

Vitamin E is also included in complex therapy for the following pathological conditions:

acne;
AIDS;
alcoholic liver damage;
allergy;
anemia;
angina pectoris;
arrhythmia;
atherosclerosis;
autoimmune disorders;
cardiomyopathy;
cataract;
cervical dysplasia;
diabetes;
dysmenorrhea;
eczema;
epilepsy;
hemorrhagic vasculitis;
hepatitis;
herpes simplex;
herpes zoster;
immunosuppressive conditions;
infections;
fever;
intermittent claudication;
systemic lupus erythematosus;
muscular dystrophy;
menopause;
common sclerosis;
cardiovascular pathology;
fibroma of the mammary glands;
menopausal syndrome;
myopathies;
neuralgia;
neuromuscular degeneration;
osteoarthritis;
Parkinson's disease;
peptic ulcer;
periodontitis;
peripheral vascular diseases;
pregnancy;
premenstrual syndrome;
dysmenorrhea;
threatened abortion;
fetal hypoxia;
menopause;
hypofunction of the gonads in men;
Raynaud's disease;
arthritis;
scleroderma;
seborrheic dermatitis;
ulcerative skin lesions;
ulcerative colitis;
slowly regenerating wounds.

Where to buy vitamin E

I buy it Here. It is sold independently or in combination with other substances as part of biologically active food additives.

In the next article we will discuss which foods contain vitamin K, and also find out why our body needs it.

Denis Statsenko was with you. See you

Vitamin E is a biologically active fat-soluble organic compound belonging to the group of unsaturated alcohols.

Please note: Naturally occurring vitamin E is called D-alpha tocopherol, while its synthetic counterpart is DL-alpha tocopherol.

Functions of vitamin E in the human body

Tocopherol is present in large quantities in green plants and sprouted grains. Research has shown that excluding it from the diet leads to serious reproductive problems. Experiments on laboratory animals helped to reveal that E-hypovitaminosis negatively affects the reproductive organs of both male and female individuals.

Tocopherol plays an important role in the restoration of damaged tissue. It significantly normalizes blood clotting, improves blood circulation (especially peripheral circulation) and lowers blood pressure. Vitamin E helps prevent the development of fibrosis, cataracts, anemia and convulsive syndrome.

The compound is characterized by high antioxidant activity. It slows down the natural aging process and protects the body at the cellular level by inhibiting the process of lipid oxidation. Thanks to tocopherol, other lipovitamins (in particular vitamin A) are not destroyed by free oxygen radicals.

It has been revealed that vitamin E prevents the development of age-related pigmentation of the skin. It also helps strengthen skeletal muscles and the walls of small blood vessels. Tocopherol is directly involved in the formation of intercellular substance, as well as connective tissue fibers (elastin and collagen). The human condition largely depends on this biologically active substance.

Important: at the end of the last century it was found that a sufficient intake of tocopherol in the body (2000 IU per day) somewhat slows down the development and alleviates the course of a serious illness - Alzheimer's disease.

In the absence of vitamin E, normal development of the placenta is impossible. Tocopherol affects the biosynthesis of gonadotropic hormones, protein compounds, as well as the oxygen-carrying iron compound heme.

The importance of this vitamin in prevention is great. A daily dose of 400 IU of tocopherol prevents nitrites, which are present in large quantities in sausages and smoked meats, from being transformed into nitrosamines, which provoke the development of malignant tumors. Anticancer activity increases significantly if the body regularly receives sufficient amounts.

Finally, tocopherol prevents; Vitamin therapy makes it possible to prevent the development of vascular thrombosis, as well as its consequences - myocardial infarction and ischemic strokes.

Please note:The unit of measurement for vitamin E is the international unit. 1 IU corresponds to 1 mg of α-tocopherol acetate.

Animal products:

whole milk;
eggs (yolk);
beef and pork liver;
lard;
butter.

Plant food:

oil (sunflower, olive, etc);
leafy greens;
broccoli;
cereals (in particular, sprouted wheat);
bran;
legumes (, peas, soybeans);
chestnuts;
turnip;
rosehip (fruit);
nuts ( and ).

Please note:a lot of tocopherol is present in the leaves of nettle, pepper and raspberry, as well as flaxseed, alfalfa grass, tops and carrots. A vitamin salad to prevent hypovitaminosis can be prepared from dandelions.

Products with vitamin E are recommended to be consumed along with vitamins A and C, which are found in cream, egg yolk, fermented milk products, potatoes, cabbage and greens. For optimal tocopherol metabolism, a sufficient amount of fat must be present in food.

Daily requirement

Adult men require an average of 10 IU of tocopherol daily, and women require 8 IU. During pregnancy, expectant mothers need to consume less than 10 IU of vitamin E, and during lactation - 12 IU.

Important: You can calculate as accurately as possible the individual need of an adult for vitamin E. It is 0.3 mg per 1 kg of body weight.

Infants from birth to six months of age require 3 IU of vitamin E per day, babies from 6 months. Up to 1 year – 4 IU. Children from 1 to 3 years old need 6 IU daily, and from 4 to 10 years old - 7 IU.

Please note: the daily need of infants for tocopherol is completely covered by the amount of the vitamin that they receive from their mother’s milk.

The need for the vitamin increases significantly when eating a large amount of foods containing polyunsaturated fatty acids.

E-hypovitaminosis

Tocopherol deficiency is often observed in people who live in regions with unfavorable environmental conditions (especially in areas contaminated with radionuclides), and in people with occupational hazards in the form of exposure to toxic chemical compounds.

Important: pronounced tocopherol hypovitaminosis is, fortunately, quite rare. It is observed in prematurity and in babies it manifests as hemolytic anemia and ataxia.

With tocopherol deficiency, there is destruction of red blood cells (partial hemolysis) and a decrease in the activity of antioxidant enzymes. In addition, the permeability of cell membranes increases and cytotoxins, products of lipid peroxidation, accumulate.

Hypovitaminosis is manifested by a decrease in general immunity (due to a decrease in the biosynthesis of immunoglobulins E, as well as T- and B-lymphocytes) and impaired reproductive functions. With severe deficiency, serious consequences such as muscular dystrophy and softening of certain areas of the brain are possible.

Clinical manifestations of tocopherol deficiency:

muscle dystrophy (mainly diaphragmatic) with decay and necrosis of fibers;
formation of calcifications in affected muscle tissues;
fatty liver;
liver cell necrosis;
drop in glycogen levels;
myocardial damage;
shortening the life of red blood cells;

Indications for starting a course of vitamin therapy:

Please note: in pediatric practice, vitamin E preparations are widely used in the complex therapy of scleroderma and malnutrition, as well as a number of other diseases.

Hypervitaminosis E

When doses of tocopherol enter the body 10-20 times higher than the requirement, no toxic effect develops. Excess vitamin E can be excreted in bile.

Sufficiently long-term use of large (up to 1 g per day) doses in some cases leads to hypertension and an increase in the content of triglycerides in the blood serum. The development of dyspeptic disorders (nausea, diarrhea, excessive gas formation in the intestines) is possible.

Important:large doses can reduce the need for insulin in suffering patients and normalize blood pressure in hypotensive patients.

Complications that develop against the background of E-hypervitaminosis are caused by the suppression of free radical reactions in cells responsible for phagocytosis, as well as a direct toxic effect on blood cells, intestinal epithelium, kidneys and liver. In addition, large doses of tocopherol significantly reduce the activity of K-dependent carboxylase.

It is advisable to start supplementary vitamin E intake in the form of pharmacological preparations with small doses, increasing them gradually. High dosages may cause hypersensitivity reactions and cause symptoms such as stomach pain and intestinal disorders.

In case of poisoning with tocopherol preparations, the following clinical manifestations may occur:

septic process (in children);
liver enlargement;
increased serum levels;
signs of decreased functional activity of the kidneys;
ascites;
hemorrhages in the retina.

Important: special caution when taking tocopherol should be observed at a high risk of thromboembolism, as well as against the background of myocardial infarction and severe cardiosclerosis.

What foods contain vitamin E and why is it called the source of eternal youth? You will find out the answers to these questions by watching this video review.

The benefits of vitamins have long been beyond doubt. When taking them with food or in pharmaceutical form, few take into account the fact that not all of them are “friends” with each other.

Vitamins of youth and beauty

Fat-soluble A and E are “friendly” vitamins that combine with each other and enhance the effect. Each of them has antioxidant and immunomodulatory properties, but taking these vitamins separately gives poor results - vitamin A (retinol) is oxidized in the intestines and is poorly absorbed by the body. When taken in combination, vitamin E (tocopherol) prevents its oxidation and the positive effect on the body is enhanced.

Taking A and E in the form of dosage forms can cause an overdose, so more and more people are interested in how to compensate for their deficiency in the body naturally, and what foods contain vitamin A and E.

If you have problem skin, nails grow poorly, hair falls out, vision weakens - we can say with confidence that there are not enough vitamins of group A (retinols) and group E (tocopherols) in the body. They are necessary for children - for the proper development of the nervous system, bone tissue, and for expectant mothers - they ensure the correct development of the embryo. The use of vitamins A and E is recommended for people with various addictions (alcohol, nicotine) who experience permanent stress of a neuropsychic nature - together they restore blood circulation and promote oxygen saturation of tissues.

A list of health problems when taking foods containing vitamin A and E is directly indicated:

dry, rapidly aging skin, inflammation of the surface of the lips (cheilitis);
oily skin, with ulcers and sebaceous plugs;
frequent colds;
fatigue;
blurred vision, dry eyes;
dermatological diseases.

Table of vitamins A and E in foods

If you are sure that your body needs products containing vitamin A and E, do not rush to the pharmacy for “health in capsules.” You can replenish your health reserves by looking in the refrigerator, in the cereal cabinet in the kitchen, at the market, or in the garden.
We provide a table showing products containing vitamin A and E (the volume is indicated per 100 grams).

products	vitamin A (retinol), mg	vitaminE(tocopherol), mg
Whole cow's milk

Powdered milk

Cream (20%)
Cottage cheese (fat)
Hard cheeses
Pork liver

Beef liver
black currant
Buckwheat
Rye bread

Leaf lettuce
Parsley
White cabbage

As can be seen from the data presented, the richest combination of retinol and tocopherol are vegetables, fruits, cereals and low-fat dairy products. Indulge yourself with whole dairy products; if fresh milk is sometimes poorly tolerated, then you should not refuse cottage cheese with cream or a piece of hard cheese for breakfast. Include porridge in your menu; give preference to whole grain cereals.

Vegetables and fruits of yellow, red, orange colors (carrots, sweet peppers, pumpkin, peaches and apricots) are often rich in retinol. Dark greens contain a lot of tocopherol (spinach, nettle, wheat sprouts). Let parsley, which contains vitamins A and E, become a permanent “green” addition to your dishes - one bunch of it can fill the daily need for both vitamins.

Add bright colors to the menu on your table, then you won’t feel a lack of vitamins.

Please note - the longer fresh vegetables and fruits are stored, the smaller their vitamin supply becomes. Protect “natural vitamins” from sunlight and exposure to low and high temperatures.

We combine it with benefit

There are few products that contain vitamin A and E at the same time. There is only one way out - to combine various products in one dish. Tocopherol is found in abundance in unrefined vegetable oils (olive, soybean, sunflower), it is recommended to season salads with vegetables that contain a lot of retinol - carrots, spinach, green onions, cabbage and sweet peppers; to enhance the effect, add nuts (peanuts) to the salad , almonds).

In addition, summer salads go perfectly with sour cream - it is healthy and extremely tasty. And nutritionists advise seasoning cereal porridges rich in vitamin E (oatmeal, wheat, buckwheat) with butter, which contains a lot of vitamin A.

Products containing vitamin A and E for children

For the growing body of children, complex A and E are vitally important - without them, the musculoskeletal system will not develop, and protein and carbohydrate metabolism may be disrupted. The result can appear already in adolescence - poor immunity, problem skin, disturbances in the functioning of the nervous system, etc. That is why nutritionists pay the greatest attention to children’s nutrition.

It is important that the children's menu contains products containing vitamin A and E. For children, as for adults, we can recommend fresh vegetables in combination with vegetable oils, whole dairy products, cereals, beef and pork liver in the form of pates or soufflés - then the lack of vitamins will not be felt in their diet. The notorious buckwheat porridge with milk, cottage cheese casseroles with sour cream, salads with side dishes of cereals are ideal foods for children.

In many sources you can find information about the benefits of tocopherol and what foods contain vitamin E in its original form. But there are very few articles that give real targeted recommendations on how to select, store and eat these same foods in a way that preserves the maximum amount of this organic compound.

Of course, the positive effect of tocopherol on the human body, especially women and children, is undeniable. Moreover, it is one of the main enzymes involved in chemical processes at the cellular level. But should we immediately run to the pharmacy for vitamin complexes, or are products high in this compound sufficient for us?

Properties of vitamin E important for the body

Knowing which foods contain vitamin E, everyone can protect themselves from many problems in the future thanks to its protective properties.

Tocopherol perfectly resists the harmful effects of free radicals on the cells of our body, maintaining their viability and slowing down aging. That is why it is called the “vitamin of youth”. This is one of the most powerful antioxidants, as it resists cell peroxidation, which makes it indispensable in the treatment and prevention of cancer.

Vitamin E also prevents the formation of blood clots in blood vessels, although it is unable to break up existing ones.

The importance of tocopherol for reproductive function

Vitamin E is very important for the reproductive system of women and men. It affects not only sexual desire, but also the production of sex hormones - estrogen and testosterone. In addition, by eating foods rich in vitamin E, every woman can reduce the unpleasant consequences of estrogen deficiency: menstrual irregularities, menopausal syndrome, mood swings, dry mucous membranes, etc. In men, vitamin E increases the volume and improves the quality of sperm produced.

It is also necessary for pregnant and lactating women, as it protects embryonic cells during their active division.

Vitamin E in cosmetology

The influence of tocopherol on the condition and appearance of skin, hair and nails is also great. It not only nourishes, but also protects cells from the negative influence of aggressive external factors. Thanks to this, vitamin E is actively used not only in cosmetic procedures, but also in the production of skin, nail and hair care products.

Which foods contain the highest amount of vitamin E?

First of all, it is necessary to remember that vitamin E is fat-soluble, that is, it is most abundant in oils and foods high in fat.
therefore, its deficiency primarily affects those who are addicted to diets. On the other hand, people who eat fatty processed foods, in which the content of natural substances and vitamins is minimized or completely neutralized by preservatives, also suffer from a lack of tocopherol. Since vitamin E is aimed at breaking down saturated fatty acids, their excess in food can cause a decrease in the level of this enzyme in the body.

According to the table, the daily dose of vitamin E necessary for the human body can be filled with just a few tablespoons of corn oil. But we rarely eat it, and not in such quantities. Therefore, it is much more pleasant and healthy to combine different foods containing vitamin E.

All green vegetables are rich in vitamin E: lettuce, broccoli, savoy cabbage, parsley, arugula, young onions, spinach, etc.

Daily value of vitamin E

Numerous medical studies have shown that the required amount of vitamin E is different for people of different ages, genders, and also for certain conditions of the body. Different countries have adopted different tocopherol consumption standards, simplified or expanded. This creates some confusion in the recommendations. In addition, there are several forms of vitamin E, which affect the human body differently. Therefore, it is imperative to eat foods containing vitamin E in various forms: tocopherols and tocotrienols.

Domestic doctors adhere to the following consumption rate of natural alpha-tocopherol - 0.69 mg. It should also be remembered that the rate of consumption of a particular vitamin is individual for each person and depends on many factors. For example, gallstone disease can cause a serious deficiency of vitamin E in the body, even despite adequate dietary intake. This is due to the fact that in order for tocopherol to break down into structures suitable for absorption, it must be exposed to bile.

Vitamin E in its natural form is twice as powerful as its artificial counterpart. Therefore, when calculating the dose of tocopherol of synthetic origin, this difference should be taken into account.

How to preserve tocopherol in food?

Like many others, vitamin E is susceptible to destruction by sunlight, high temperature, etc. Therefore, when choosing foods rich in vitamin E, you should remember some rules and tricks.

So, in your kitchen you need to have several types of oil to prepare different dishes. For frying, it is better to use regular refined sunflower or olive oil. Although it contains little vitamin E, less harmful substances will be formed during heat treatment. But for salads you can buy corn, flaxseed, soybean or any other oil. In addition, it is better to choose bottles made of dark glass.

Greens are best, of course, consumed fresh or quickly frozen. This way it retains the maximum amount of nutrients. Fish oil contains vitamin E, but it remains in the product only if properly prepared - it is better to salt or stew seafood.

Different foods contain different types of vitamin E. Seeds and grains contain more tocotrienol than tocopherol. Therefore, you should diversify your diet - oils alone will not be enough. Be sure to make sure that there are different foods on the table that contain vitamin E: nuts, cereals, herbs, fish, liver, etc.

Vitamin E during pregnancy and feeding

Pregnant women and young mothers should carefully monitor their diet and know which foods contain vitamin E, because it is necessary for the proper development of the child. You should not go on diets for fear of gaining extra pounds (except in cases approved by doctors). From the moment of conception and in the first year of life, the child receives its tocopherol requirement from the mother, so her diet should be high in calories. But thanks not to cakes and fried meat, but to natural oils.

Doctors will outline in detail the basic principles of a woman’s nutrition during these periods, but they rarely mention such rare products on our shelves as sprouted wheat or flaxseed oil. Give preference to natural products, avoid semi-finished and ready-made products. They contain few useful substances, but many chemical additives that destroy vitamin E.

For a child from the first days of life to 6 months, 4 mg of tocopherol per day will be enough, then up to three years - 5-6 mg per day.

What does vitamin E deficiency lead to?

External signs of vitamin E deficiency include pale, “tired” skin, brittle nails, dull hair with split ends. Depressed mood, decreased libido, and irritability can also be a consequence of a lack of tocopherol.

The consequences of a prolonged lack of this vitamin will be blurred vision, general weakness, anemia, and muscle pain.

Serious tocopherol deficiency is very rare and is often associated with diseases that prevent its breakdown or absorption. In such cases, doctors recommend taking special medications containing the vitamin in the required form.

Vitamin E in medicines

Most people get the required amount of tocopherol from food. The body can easily cope with a small deficiency on its own. Therefore, you can resort to the help of pharmaceutical drugs only in cases of extreme necessity. The vast majority of these vitamin complexes contain an artificial substitute, while natural vitamin E in food is much more active and does not have harmful side effects. Only a small number of expensive drugs contain tocopherol in natural form.

Therefore, watch your diet - and you will never feel vitamin E deficiency.