Foods rich in vitamin E. What foods contain vitamin e
By learning which foods contain vitamin E, you can design your diet in such a way that it will not only be nutritious and tasty, but also healthy. The vitamins of this group are one of the most important and strong antioxidants that prevent the development of diseases cancerous properties and also slow down the aging process.
What is vitamin E and what is its daily value?
Tocopherol, the second name of vitamin E, is a substance that is involved in the most important bio chemical processes our body:- Has a positive effect on work vascular system.
- Normalizes the menstrual cycle, as well as reproductive function.
- It slows down the formation of blood clots, which can cause heart attacks or strokes.
- Possesses antioxidant property. By its fight against free radicals, this substance protects the body from a slow stop of vital functions.
Those macro- and microelements that are called free radicals are chemical compounds that can contribute to the development cancer and pathologies. A significant increase in dietary vitamin E will reduce the risk of cell damage.
The daily norm of E-group vitamins for the body is 0.3 mg per 1 kg of weight in adults, as well as 0.5 mg per 1 kg in children. Often, children get the right amount of vitamin C mother's milk, and adults - only from food. About the benefits of vitamin E -.
What foods are high in vitamin E?
IN natural conditions Vitamin E is produced only in plants, sometimes it is synthesized by bacteria, but this is a very rare species that is difficult to obtain. Plant seeds are the richest in E-group vitamins. This is because the embryos need given element for growth. Based on this, grains, nuts and products synthesized from them are most equipped with vitamin E.Table of vegetable oils - the main sources of vitamin E
So plant seeds have high content vitamin E, especially for oilseeds, as will become clear from the following table:To get the right dose of vitamin E, an adult needs to eat about 25 g of oil made on plant-based or its analogues. Since it is highly resistant to high temperatures, cooking with vegetable oil takes place without loss of contained tocopherol.
It is also worth noting that eating raw seeds, such as pumpkin seeds or sunflower seeds, with a vitamin E content of 21.8 mg per 100 g, is healthier than eating foods high in refined oil. This is due to the fact that a person receives not only vitamins, but also various fats, which have a bad effect on metabolism, physique and heart function.
E-group vitamins are also found in excess amounts in coconut and palm oils. However, you should not abuse them in the diet, as they contain many elements that can adversely affect the process of human metabolism.
Butter - advantages over vegetable oil
100 grams of butter contains 1 mg of tocopherol. Relatively less than with a similar amount of vegetable oils, and the product itself cannot be used as a main dish in the diet, however, it only has a positive effect on your diet if you add it to food.Table of nuts rich in vitamin E
All nuts contain vitamin E, but which ones contain more, you will learn from the table:What fruits and vegetables contain vitamin E?
It is fruits and vegetables that are daily sources useful substances, including vitamin E:
Important: The more intensively the cereal was processed, the less useful substances it contains. So, in unpolished rice, 20 times more tocopherol than in a polished product.
Bread baked from high-grade flour (without grain shells and bran) contains practically no tocopherols, however, when used whole grain flour its content can increase up to 0.9 mg per 100 g. When processing buckwheat into flour, a product with 2.1 mg of vitamin E per 100 g is obtained.
Milk and dairy products
Natural milk is a real storehouse of vitamins, including the E-group. This is due to the fact that growing mammals need this substance for the development and healthy functioning of the vascular system. Products derived from it also contain vitamin E:- cream contains 0.2 mg per 100 g of product;
- whole milk - 0.1 mg per 100 g;
- sour cream - 0.13 mg per 100 g.
Video: What foods contain vitamin E?
The video will help you learn in more detail which foods contain vitamin E, why you should use it:
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 advice on how to choose, store and eat these same foods in a way that saves maximum amount this organic compound.
Certainly, positive impact 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 is it worth it to immediately run to the pharmacy for vitamin complexes, or are products with a high content of this compound enough for us?
Important properties of vitamin E for the body
Knowing which foods contain vitamin E, each person will be able to save himself from many problems in the future due to its protective properties.
Tocopherol perfectly resists harmful influence 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 the vessels, although it is unable to break existing ones.
The value of tocopherol for reproductive function
Very great importance has vitamin E for the reproductive system of women and men. It affects not only sexual attraction but also to the production of sex hormones - estrogen and testosterone. In addition, by eating foods rich in vitamin E, every woman can reduce backfire lack of estrogen: violation menstrual cycle, 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 the cells of the embryo during their active division.
Vitamin E in cosmetology
The influence of tocopherol on the state and appearance skin, hair and nails. It not only nourishes, but also protects cells from negative impact aggressive external factors. Due to this, vitamin E is actively used not only in cosmetic procedures but also in the production of skin, nail and hair care products.
What foods contain the highest amount of vitamin E?
First of all, it must be remembered that vitamin E is fat-soluble, that is, most of it is in oils and foods high in fat,
therefore, those who are fond of diets suffer from its deficiency. On the other hand, people who eat fatty semi-finished products, 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 the breakdown of saturated fatty acids, then their excess in food can provoke a decrease in the level of this enzyme in the body.
According to the table, daily dose Vitamin E, necessary for the human body, can be replenished 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 useful to combine different products containing vitamin E.
All green vegetables are rich in vitamin E: lettuce, broccoli, savoy cabbage, parsley, arugula, young onions, spinach, and so on.
Daily intake of vitamin E
Numerous medical research showed: the required norm of vitamin E is different for people different ages, sexes, as well as in some conditions of the body. IN different countries accepted different norms consumption of tocopherol, simplified or expanded. This creates some confusion in the recommendations. In addition, there are several forms of vitamin E that affect the human body in different ways. Therefore, it is imperative to eat foods that contain vitamin E in food. 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, cholelithiasis can cause a serious deficiency of vitamin E in the body, even though it is adequately supplied with food. This is due to the fact that for the breakdown of tocopherol into structures suitable for assimilation, it is necessary to act on it with bile.
Vitamin E in in kind works twice as strong as in artificial. Therefore, when calculating the dose of tocopherol synthetic origin this difference should be taken into account.
How to store tocopherol in food?
Like many others, vitamin E is degradable. sunlight, high temperature and so on. 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 cooking oil. various dishes. For frying, it is better to use ordinary refined peeled sunflower or olive oil. Although it contains little vitamin E, it also harmful substances at heat treatment will generate less. But for salads, you can buy corn, linseed, soybean or any other oil. In addition, it is better to choose dark glass bottles.
Greens are best, of course, to use in fresh or quick frozen. So it retains the maximum amount of nutrients. Contains vitamin E fish oil, but it remains in the product only when proper cooking- seafood is better to salt or stew.
Various products contain different types vitamin E. Seeds and grains contain more tocotrienol than tocopherol. Therefore, your diet should be diversified - oils alone will not be enough. Be sure to ensure that there are various foods containing vitamin E on the table: nuts, cereals, greens, fish, liver, etc.
Vitamin E during pregnancy and lactation
Pregnant women and young mothers should carefully monitor their diet and know which foods contain vitamin E, because it is necessary for proper development child. Do not go on diets, afraid to gain overweight(unless approved by physicians). From the moment of conception and in the first year of life, the child receives its norm of tocopherol from the mother, so her diet should be high-calorie. But thanks not to cakes and fried meat and natural oils.
The basic principles of a woman's nutrition during these periods will be detailed by doctors, but they rarely mention such rare products on our shelves as germinated wheat or linseed oil. Give preference natural products, avoid semi-finished products and finished products. They have few useful substances, but many chemical additives that destroy vitamin E.
From the first days of life up to 6 months, a child will need 4 mg of tocopherol per day, then up to three years - 5-6 mg per day.
What does vitamin E deficiency lead to?
TO outward signs Vitamin E deficiency includes pale "tired" skin, brittle nails, dull hair with split ends. Depressed mood, decreased libido, irritability can also be the result of a lack of tocopherol.
The consequences of a prolonged lack of this vitamin will be visual impairment, general weakness, anemia, muscle pain.
Serious deficiency of tocopherol is very rare and is often associated with diseases that prevent its breakdown or absorption. In such cases, doctors recommend taking special preparations containing the vitamin in the desired form.
Vitamin E in medicines
Most people get required amount tocopherol from food. With a small deficiency, the body may well cope on its own. Therefore seek help pharmaceutical preparations possible only in cases of emergency. The vast majority of these vitamin complexes contain an artificial substitute, while natural vitamin E in food products is much more active and has no harmful side effects. Only a small amount expensive drugs contains tocopherol in natural form.
Therefore, watch your diet - and you will never feel vitamin E deficiency.
Discovered in 1922, the vitally important fat-soluble vitamin E (by the way, this compound was found fifth among vitamins after a, c, c and e) was named tocopherol, which in Greek means birth-bearing (“tokos” - birth, and “ ferro" - to carry).
Without the magic molecules of vitamin E on planet Earth, the reproductive function of all living organisms would simply die out, since this compound is responsible for the health of the pelvic organs.
- Fat-soluble vitamin E is not synthesized in the human body, it can only be obtained from food, usually saturated with fats.
Having information about which products the largest number vitamin E is present, and how to correctly compose daily menu- it is possible to prevent the occurrence of a deficiency in the body of this substance and related failures in the smooth operation of all systems. Therefore, today we publish the most interesting and useful information about tocopherol.
Source of beauty and health!
The main functions of vitamin E in the human body:
- Tissue regeneration;
- Takes part in protein metabolism;
- Maintenance of functions thymus, which produces immune cells;
- Harmonization of the sex glands, maintaining the reproductive function of the male and female body;
- Proper development and growth of the fetus during pregnancy;
- Protecting the body from radiological and electromagnetic radiation;
- Renewal of liver cells;
- Neutralization of free radicals due to the penetration of vitamin E molecules into cell membranes;
- Blood circulation in large and small vessels, activation of the access of oxygen molecules to all organs and tissues;
- Ensuring normal blood clotting;
- Nutrition of the organs of vision;
- Normalization of blood pressure;
- Nutrition and maintenance of elasticity skin(tocopherol is present in elastic and collagen fibers, which are the framework of our skin);
- strengthening vascular walls, increasing their elasticity;
- Improving the processes of hematopoiesis, protection of red blood cells and absorption of iron;
- Nutrition of the brain and maintenance of its cognitive functions are normal.
Higher doses of tocopherol are required for fibrotic pathologies of the mammary glands, premenstrual syndrome, the threat of developing cataracts and the formation of blood clots, Alzheimer's disease, diabetes, injuries of bones and skin, the formation of scar tissue during the healing period wound surfaces, senile pigmentation, hypertension, cramps of the calf muscles.
Foods rich in vitamin E are recommended by nutritionists to be consumed regularly to protect the body from oxidative stress caused by the damaging effects of free radicals on cells (tocopherol is a universal protector cell membranes from oxidative effects), respectively, the substance is indispensable for prolonging youth and active longevity.
Many cosmetologists and dermatologists call tocopherol the vitamin of youth and beauty. This is true, since a sufficient intake of this compound with food provides nutrition to the skin and appendages from the inside, preventing the premature appearance of large folds and small wrinkles.
How much vitamin E does a person need?
The amount of tocopherol in food is measured in international units (IU) or milligrams (mg). At the same time, for vitamin E, 1 IU is approximately 0.7 mg.
- The daily dosage ranges from 3 to 28 IU, depending on the age, gender, characteristics and health of the person.
So, for newborns, 3-4 IU / day is enough (the intake is provided by breast milk), for children (3-10 years old) - from 6 to 8 IU, for adolescents (10-16 years old) - from 8 to 18 IU, for women - 22 IU, for men - 24 IU, for women carrying a child - 24 IU, for women during lactation - from 24 to 28 IU. That is, the maximum daily dosage for an adult is about 20 mg of tocopherol.
Where to find the required element?
It is well known that the most vitamin E in foods is found in unrefined vegetable oils obtained by cold pressing and pressing from seeds and nuts. Other sources of tocopherol include unroasted nuts, seeds, and whole grains. A visual representation of vitamin E (which foods contain the most) is given by the following tables.
| Vegetable oils containing tocopherol | Number of mg per 100 g of product |
| Wheat germ oil | 149,5 |
| Sunflower oil | 44 |
| Almond oil | 39,2 |
| safflower oil | 34,1 |
| Palm oil | 33,1 |
| Corn oil | 18,6 |
| Soybean oil | 17,1 |
| Peanut butter | 16,7 |
| Olive oil | 12,1 |
| poppy oil | 11,4 |
| Sesame oil | 8,1 |
| cottonseed oil | 8,1 |
| Apricot Kernel Oil | 4 |
| Linseed oil | 2,1 |
| Peanut butter | 0,4 |
It should be noted that tocopherols are destroyed when heated, therefore, it is advisable to use unrefined vegetable oils of the first cold pressing in the form of salad dressings from fresh and boiled fruits, as well as gravy to slightly chilled cereal dishes.
| Foods containing vitamin E | Tocopherol content per 100 gr |
| Sunflower seeds | 31,2 |
| Almond | 26,22 |
| Hazelnut | 20,4 |
| Dry breakfast wheat germ | 15,99 |
| Cedar | 11,3 |
| Wheat bran | 10,4 |
| Peanut | 9 |
| Cod liver, fish, canned food | 8,8 |
| Brazilian nut | 5,69 |
| Cashew | 5,7 |
| Olive pulp | 5 |
| Beluga game | 4 |
| Dried rose hips | 3,8 |
| Wheat, grain, durum varieties | 3,4 |
| Caviar caviar | 3 |
| Spinach | 2,5 |
| dried pumpkin seeds | 2,18 |
| Avocado | 2,07 |
| Chicken egg | 2 |
| salmon/salmon | 1,8 |
| Oysters boiled | 1,7 |
| Oats, grain, food | 1,4 |
| Atlantic herring oily | 1,2 |
| Broccoli | 0,78 |
| Stewed beef liver | 0,51 |
| Corn | 0,49 |
| Legumes | 0,21 |
As can be seen from the tables, the main suppliers of tocopherols are products plant origin, primarily seeds, nuts and cereals. Therefore, it is worth enriching daily diet just such food, and in small quantities. It is enough to eat a handful of peeled dried sunflower or almond seeds per day to provide the body with full fat-soluble vitamins.
Vitamin E - harm in excess!
An excessive concentration of tocopherol in the body prevents the full absorption of other vitamin-like compounds. An overdose of vitamin E provokes malfunctions of organs and systems and can cause apathy, depression, allergic reactions, visual disturbances, increased fatigue, loss of working capacity, weakness, drowsiness, digestive problems.
Experienced cardiologists and neurologists argue that an overdose of tocopherol in smokers (a combination of vitamin and nicotine) can lead to stroke.
Vitamin E deficiency - deficiency symptoms
Systematic lack of vitamin e can lead to the development of the following pathological conditions:
- Cerebellar atoxia;
- Decreased immunity;
- Anemia caused by the destruction of red blood cells;
- Peripheral neuropathy;
- Diseases internal organs(liver, pancreas);
- muscular dystrophy;
- Migraine;
- Activation of aging processes;
- Deterioration of assimilation nutrients in the intestines;
- Drying of the skin, peeling, the appearance of premature wrinkles;
- slowdown metabolic processes and all the ensuing consequences (obesity, malfunction of the endocrine and reproductive systems etc.).
9 signs of vitamin E deficiency:
- Fragility of the nail plates;
- Dryness of the skin;
- muscle weakness;
- Stratification and dryness of hair;
- Violation of coordination of movement;
- Decreased sex drive;
- Low levels of hemoglobin in the blood;
- Failures in the work of the myocardium;
- , an increase in the volume of subcutaneous fat.
Vitamin E preparations - an alternative to products?
It should be borne in mind that natural tocopherol is much more active than its synthetic analogues. Since an overdose of vitamin E carries much more negative consequences for the body than its deficiency, then take it biologically active additives, pharmaceuticals, capsules and others dosage forms with him it is possible only after consultation with an experienced doctor.
Vitamin E of domestic and foreign production is sold in capsules as in pure form(soft vitamin E capsules, vitamin E Zentiva, Evitol, Doppelgerg vitamin E forte, Biovital vitamin E, Enat 400, etc.), and in combination with fat-soluble vitamins, for example, Aevit (retinol + tocopherol).
There are many multivitamin complexes containing various doses tocopherol. The amount, as a rule, is small, of this compound in IU is indicated on each package of the drug.
Indications for prescribing vitamin E preparations:
- avitaminosis;
- reproductive disorders (male and female infertility);
- high sports loads and hard physical labor
- risk of miscarriage;
- neurasthenia, which developed as a result of overwork;
- climacteric disorders;
- pathology of ligaments and muscles;
- old age;
- epilepsy;
- , dermatoses;
- spasm of peripheral vessels;
- as an antioxidant.
Knowing what foods contain vitamin e, you can easily adjust your diet to provide the body with this valuable compound in a natural and easily digestible form.
Good health to you!
IN Lately it is often said that many diseases are associated with a deficiency of certain vitamins in the human body. Is there a link between eye diseases and vitamin and mineral deficiencies?
- If a person is healthy, and also receives the necessary set of vitamins and minerals from food, then he does not develop diseases such as cataracts and glaucoma. There is no direct dependence on a particular vitamin. Retinal diseases are characterized by a deficiency of vitamins A, E, i.e. fat soluble vitamins. The eyes are also sensitive to vitamins K, E, D, A. It is known that fat soluble vitamins are better absorbed simultaneous reception vitamin C.
Vitamin A found in carrots, lettuce, green peas, melon, tomatoes, onions, cottage cheese, pumpkin, sweet peppers, spinach, broccoli, green onions, parsley, soybeans, peas, peaches, apricots, apples, watermelon, rose hips, alfalfa, burdock root , nettle, oats, parsley, peppermint, raspberry leaves, sorrel, fish oil, liver (especially beef), caviar, margarine, egg yolk.
For example, carrotsthe richest source of carotene (provitamin A). Perfectly nourishes and strengthens the eyes. But you need to use carrots, after seasoning with vegetable oil, yogurt or sour cream.
Vitamin E — Vegetable oils: sunflower, soybean, peanut, corn, almond, etc.; nuts; sunflower seeds; apple seeds; liver, beef, lard; milk (contained in in large numbers); egg yolk(contained in a small amount); wheat germ; sea buckthorn, wild rose; spinach; broccoli, Brussels sprouts, cucumbers; bran; whole grains; green leafy vegetables; cereals, legumes; bran bread; soy.
Vitamin C - in rose hips, gooseberries, currants; citrus fruits: grapefruits, lemons, oranges; apples, kiwi, green vegetables, tomatoes; leafy vegetables (lettuce, cabbage, broccoli, Brussels sprouts, cauliflower, sauerkraut etc.), liver, kidneys, potatoes. Include these foods generously in your diet.
Parsley juice is very useful for eye diseases and optic nerve, cataracts and conjunctivitis, ulceration of the cornea of the eye. The elements contained in it strengthenblood vessels. But keep in mind that parsley juice must be mixed with water or other vegetable juice. A mixture of parsley and carrot juice is exceptionally useful for preserving vision. Also, you need to keep in mind if you get sick with conjunctivitis and wear , for the duration of treatment, they must be discarded and the old along with container and tweezers. After you have cured and your eyes are healthy again, you need to get new lenses and check your : the presence of a solution, and if it is available, whether the period has expired after opening the solution. In most solutions, the period of use after opening is 3 months, but there are exceptions, in any case, all these designations are on the bottle of the solution itself.
IN sea fish the highest content of polyunsaturated fatty acids, vitamins A and D, as well as fluorine and iodine.
Bottom line: Be healthy and eat healthy!
Vitamin E or as it is also called by the people: "elixir of youth and fertility"
What is vitamin E like: it is fat-soluble, it is not formed in the human body and is not stored for a long time, it is not dangerous in large doses.
The value and role of vitamin E
Vitamin E is the main antioxidant (antioxidant substances), fighting free radicals that adversely affect the cells of the body. Scientists have found that each cell is attacked by free radicals about 10 thousand times a day. Special attention To replenish the reserves of this vitamin, you need to pay: people leading an active and sports lifestyle, people who want to have children.
Vitamin E: prevents or eliminates circulatory disorders, strengthens the walls of blood vessels and therefore prevents blood clots from forming, reduces the possibility of scarring, reduces blood pressure. beneficial effect vitamin has on sore eyes, very well provides metabolism in skeletal muscles, heart muscles, liver and nervous system delays the development of heart failure. Properly ensures the functioning of the gonads (in the absence of the vitamin, a woman cannot become pregnant, and a man cannot have offspring). Also vitamin in the best way slows down the aging process, prevents the formation of muscle weakness and fatigue. Vitamin E is widely used in the prevention of atherosclerosis.
Daily requirement of vitamin E
Recommended daily rate vitamin E is:- children under 1 year - 0.5 mg / kg;
- adults - 0.3 mg / kg.
Pregnant, lactating mothers, athletes, this dose is recommended to be increased.
Please note that the calculation is based on the weight of the person.
What foods contain vitamin E (sources)
Herbal products containing vitamin E:
Sunflower oil, sunflower seeds, soybean oil, almonds, margarine, cereals and legumes, walnuts, peanut, butter, Brussels sprouts, broccoli, green leafy vegetables, sea buckthorn, rowan, rose hips, apple and pear seeds.
Vitamin E is found in animal products:
Chicken egg, milk and dairy products, beef, lard, liver.
Interaction and compatibility (contraindications) of vitamin E
In the organization of protection against free radicals, vitamin E works closely with selenium, so they should be taken in combination. Iron and vitamin E trace elements should not be taken together. B various bodies, especially in the retina, thanks to electrons, oxidized and degraded vitamin E molecules can be restored. Tocopherol deficiency can lead to low levels of magnesium in the body. Zinc deficiency also exacerbates the symptoms of vitamin E deficiency.
Vitamin E deficiency symptoms
Possible symptoms of vitamin E deficiency:- dry skin;
- weakening of visual acuity;
- fatigue;
- nervousness, irritability;
- distraction;
- fragility of nails;
- muscular dystrophy;
- violation of sexual function;
- sexual apathy;
- impaired coordination of movements;
- anemia;
- infertility;
- body fat on the muscles;
- heart diseases;
- age spots on the skin.
Overdose symptoms E
Possible symptoms of vitamin E overdose:Vitamin E is practically safe and non-toxic, but in large doses it can cause side effects: nausea, indigestion, diarrhea, blood pressure.
