What foods contain vitamin e. The amount of vitamin e in various foods

Vitamin E or tocopherol is translated from Greek as “giving fertility”. Indeed, this element affects the reproductive and reproductive function. But this is 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 this element does and what its deficiency leads to. Find out which foods contain vitamin E.

Beneficial features

Participates in material exchange;
Nourishes cells with oxygen and provides tissue respiration;
Strengthens blood vessels, capillaries and heart;
Prevents the occurrence of blood clots and regulates blood clotting;
Prevents the occurrence of free radicals and fatty acids, thereby protecting cellular structures from destruction;
Cleanses the body and prevents the destructive action of toxins in the body;
It has a positive effect on the functioning of the gonads, restores and improves the functioning of the reproductive system;
Contributes to the normal growth and development of the fetus, so vitamin E is necessary for pregnant women;
Lowers blood pressure;
Prevents development;
Improves skin condition;
Accelerates the healing of wounds and restores the skin;
Strengthens and maintains immunity;
Increases endurance and gives strength;
Adjusts the hormonal background and participates in the formation of hormones;
Improves psychological and emotional state, helps to cope with stress;
Slows down the aging process of cells and the body, age-related changes in the skin.

Daily Value and Vitamin E Deficiency

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 norm for children is approximately 5 mg, for adults - 10 mg, for pregnant and lactating women is 12-15 mg.

The dosage for children varies. So, for infants up to six months, it is 3 mg, for infants 6-12 months - 4 mg; for babies 1-3 years old - 6 mg and for children 4-10 years old the daily rate 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 beriberi does not occur immediately. Among the signs of a lack of vitamins, deterioration in the quality of the skin, a significant weight gain, and premature aging are noted. In addition, with a deficiency of tocopherol, there is increased fatigue and sudden mood swings, impaired reproductive function and sexual life. Pigmentation may appear.

To make up for the lack of a useful element, you can drink special vitamins. However, before taking medicines during breastfeeding, be sure to consult a pediatrician! The content of the drug can adversely 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 the safest for a nursing woman, see.

Foods with vitamin E

The most effective and safe way to saturate the body with vitamins and essential elements is proper nutrition. The highest content of vitamin E is 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	Content in 100 gr	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, so it is not recommended to enter earlier than 4 months, the daily rate is 20-30 grams
Soya	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 from the first week of lactation 30-50 grams
Cashew	5.7 mg	Fatty and allergenic food, which is recommended not 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
Oat groats	3.4 mg	Dairy-free oatmeal begins to be introduced from 40-50 grams after the 3-4th month and gradually the rate is adjusted to 100-150 grams
Egg	2-6 mg	They begin to introduce from ⅓ of the yolk and only then turn on the protein, the daily dosage is two eggs, for the first time, use only boiled
Butter	2.2 mg	For 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	A low-calorie and hypoallergenic product can be eaten already in the second week of lactation, beef and chicken liver are most easily digested
Buckwheat	0.8 mg	The safest and healthiest cereal, dairy-free porridge can be eaten already in the first weeks of lactation, starting from 50 grams and bringing the norm to 150 grams
Carrot	0.63 mg	Can be administered four to five weeks after childbirth, no more than 150 grams per day (two medium carrots)
Beef	0.6 mg	Beef broth is introduced on the 2-3rd day of lactation, boiled beef - after a week. The daily rate starts with 50 grams and is adjusted to 150
Cottage cheese	0.4 mg	A week after childbirth with a daily rate of 100-150 grams
Banana	0.4 mg	One month after giving birth, one banana per day
tomatoes	0.39 mg	Enter 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's important to use quality and proven products. In addition, boiling, frying and other thermal processes kill most germs. However, in fresh form, many products are not allowed for a nursing mother, as they can adversely affect the digestion of the baby.

Too much vitamin E

Vitamin E has both benefits and harms. After all, an excess in the body of even the most useful and necessary element leads to disastrous consequences. An overdose of tocopherol leads to a disruption in the work of the heart and an increase in blood pressure, deterioration of vision and a decrease in 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 with preparations that contain iron, as they are incompatible. When two substances come into contact, tocopherol practically destroys iron. Therefore, between doses of such drugs should be at least eight hours.

Prolonged overdose of tocopherol causes symptoms of sexual dysfunction and increases the risk of bleeding, leads 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.

Hello 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 life of our body. The tour 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 close in chemical nature and biological action. This is a fat soluble vitamin.

The beginning of the 1920s was remembered in history by the study of the infertility of rats grown on a special diet by scientist G. Evans. He showed that rodents fed milk, iron supplements, and yeast developed infertility. But they could be cured of this ailment simply by adding lettuce leaves to their diet. Everything ingenious is simple

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

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

Before I start listing foods that contain this vitamin, I should dwell on the following important point.

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

What does it mean? "Bloodthirsty" free radicals, "merciless" salts of heavy metals, benzene derivatives, "relentless" tetrachlorides, increased radiation are enemies that damage polyunsaturated fats and lipids. And vitamin E, in turn, prevents them from doing this damage. Thus, the need for it increases dramatically 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 get a protective effect in 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 peroxidation processes are activated 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 (an increase in their fragility and permeability is prevented);
improving tissue respiration and stimulating protein synthesis, as a result of which vitamin E does not allow the myocardium and skeletal muscles to degenerate, and also reduces myocardial oxygen demand and improves its contractility;
inhibition of the oxidation of unsaturated fats and "valiant" selenium, as well as delays in the synthesis of cholesterol, 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);
stimulation of 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 leader in the content of vitamin E are products containing polyunsaturated fats. These are cereals, nuts, seeds, beans, vegetable oils (sunflower, corn, cottonseed, soybean and others). It is worth remembering that the processing of products, especially flour, significantly reduces the content of vitamins in them.

Tomatoes, lettuce, asparagus, avocados, cabbage, berries, some medicinal plants (mountain ash, wild rose, sea buckthorn) can also be included in the list of leaders in vitamin E content.

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

Product	Concentration, mg/100 g
soybean oil	114
Corn oil	93
Cottonseed oil	90
Sunflower oil	60
Mayonnaise	32
Sprouted grains of wheat	25
walnuts	23
Oat grains	18
Sprouted corn kernels	15
Sea buckthorn	10,3
Grains of rye, corn	10
Peas	9
Buckwheat	6,65
grains of wheat	6,5
Pearl barley	3,7
Wheat bread from flour of the 2nd grade	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
Raspberries	0,58
Gooseberry	0,56
Sour cream 30% fat	0,55
Strawberry	0,54
strawberries	0,54
Cream with 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
Bulb onions	0,2
Mandarin	0,2
Chicken	0,2
Beet	0,14
Milk	0,1
Potato	0,1
cucumbers	0,1
Melon	0,1
Kefir fat	0,07
White cabbage	0,06

Vitamin E deficiency - hypovitaminosis

Reasons for the deficiency

In general, deficiency of this vitamin is extremely rare. There are 4 main conditions under which its amount 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 hypotension (weakness);
hemolytic anemia (destruction of red blood cells).

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

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

An excess of vitamin E - hypervitaminosis

With prolonged use of this vitamin, adverse reactions practically do not occur. In exceptional cases, an allergy may occur.

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

The following experiment was also organized by specialists. Elderly people (over 60 years old), in the amount of 32 people, took 800 IU of vitamin E every day for a month. Of course, they were all under medical supervision. Taking such a dose of vitamin E did not affect the well-being of the participants in the experiment. The only significant effect was a marked increase in plasma levels of vitamin E.

This indicates that vitamin E as a biologically active food supplement is quite safe.

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

The norm 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 intake of vitamin E

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

Adequate - 15 mg;
The upper allowable is 100 mg.

Indications for use

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

heart disease;
malignant neoplasms;
disorders of cerebral circulation.

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

acne
AIDS;
alcoholic liver damage;
allergy;
anemia;
angina;
arrhythmia;
atherosclerosis;
autoimmune disorders;
cardiomyopathy;
cataract;
cervical dysplasia;
diabetes;
dysmenorrhea;
eczema;
epilepsy;
hemorrhagic vasculitis;
hepatitis;
simple herpes;
herpes zoster;
immunosuppressive conditions;
infections;
fever;
intermittent claudication;
systemic lupus erythematosus;
muscular dystrophy;
menopause;
widespread sclerosis;
cardiovascular pathology;
fibroma of the mammary glands;
climacteric syndrome;
myopathy;
neuralgia;
neuromuscular degeneration;
osteoarthritis;
Parkinson's disease;
peptic ulcer;
periodontitis;
peripheral vascular disease;
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 on its own or in combination with other substances as part of biologically active food supplements.

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.

note: Vitamin E of natural origin is called D-alpha-tocopherol, and 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. The study showed that the exclusion of it from the diet leads to serious violations of the reproductive function. Experiments on laboratory animals helped to reveal that E-hypovitaminosis negatively affects the reproductive organs of both males and females.

Tocopherol plays an important role in the repair of damaged tissues. It significantly normalizes blood clotting, improves its 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 lipid oxidation. Thanks to tocopherol, other lipovitamins (in particular, vitamin A) are not destroyed by free oxygen radicals.

It was found that vitamin E prevents the development of age-related pigmentation of the skin. It also helps to strengthen skeletal muscles and the walls of small blood vessels. Tocopherol is directly involved in the formation of the 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, the 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 does not allow nitrites, which are present in large quantities in sausages and smoked meats, to transform into nitrosamines, which provoke the development of malignant tumors. Anti-cancer activity increases significantly if the body regularly receives sufficient volumes.

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.

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, and);
leafy greens;
broccoli;
cereal crops (in particular, germinated wheat);
bran;
legumes (, peas, soybeans);
chestnuts;
turnip;
wild rose (fruits);
nuts (and).

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

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

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 most accurately calculate 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 aged 1 to 3 years need 6 IU daily, and those aged 4 to 10 years need 7 IU.

note: the daily requirement of infants for tocopherol is completely covered by the amount of vitamin that they receive with mother's milk.

The need for a 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 people with occupational hazards in the form of exposure to toxic chemical compounds.

Important: a pronounced hypovitaminosis in tocopherol is a phenomenon, fortunately, quite rare. It is noted in prematurity and in babies it is manifested by hemolytic anemia and ataxia.

With a deficiency of tocopherol, the destruction of red blood cells (partial hemolysis) and a decrease in the activity of antioxidant enzymes are noted. 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 a violation of reproductive functions. In severe deficiency, serious consequences are possible, such as muscular dystrophy, softening of certain areas of the brain.

Clinical manifestations of tocopherol deficiency:

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

Indications for the beginning of course vitamin therapy:

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 needs, no toxic effect develops. Excess vitamin E can be excreted in the bile.

Sufficiently prolonged intake of huge (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. Perhaps the development of dyspeptic disorders (nausea, diarrhea, excessive gas formation in the intestine).

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

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

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

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

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

Important: special care when taking tocopherol should be observed at a high risk of thromboembolism, as well as against the background of myocardial infarction and in 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 undeniable. Taking them with food or in pharmacy 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, poorly absorbed by the body. With a complex intake, 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 make up for their deficiency in the body in a natural way, what foods contain vitamin A and E.

There is problematic skin, nails grow poorly, hair falls out, vision weakens - it is safe to say that vitamins of group A (retinols) and group E (tocopherols) are not enough in the body. They are necessary for children - for the proper development of the nervous system, bone tissue, expectant mothers - they ensure the proper development of the embryo. The use of vitamins A and E is shown for people with various addictions (alcohol, nicotine), experiencing permanent stress of a neuropsychic nature - in combination, they restore blood circulation, contribute to oxygen saturation of tissues.

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

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

Table of vitamins A and E in products

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 cabinet with cereals in the kitchen, in the market, in the garden.
Here is a table showing products containing vitamin A and E (the volume is prescribed per 100 grams).

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

Powdered milk

Cream (20%)
Curd (fatty)
Hard cheeses
Pork liver

beef liver
Black currant
Buckwheat
Rye bread

leaf lettuce
Parsley
White cabbage

As can be seen from the above data, vegetables, fruits, cereals and full-fat dairy products are the richest in the combination of retinol and tocopherol. Treat yourself to 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 cereals in the menu, give preference to whole grain cereals.

Retinol is often rich in vegetables and fruits of yellow, red, orange colors (carrots, sweet peppers, pumpkins, peaches and apricots). Dark greens contain a lot of tocopherol (spinach, nettle, wheat germ). Let parsley, which contains vitamins A and E, become a constant "green" supplement for dishes - one bunch of it can fill the daily need for both vitamins.

Add bright colors to the menu on your table, then you will not have to feel a lack of vitamins.

Keep in mind - the longer fresh vegetables and fruits are stored, the less their vitamin supply becomes. Protect "natural vitamins" from sunlight, exposure to low and high temperatures.

We combine with benefit

There are few foods that contain vitamin A and E at the same time. There is only one way out - to combine different products in one dish. Tocopherol is found in excess in unrefined vegetable oils (olive, soy, sunflower), it is recommended to fill them with vegetable salads, in which there is a lot of retinol - from carrots, spinach, green onions, cabbage and sweet peppers, to enhance the effect, add nuts (peanuts) to the salad , almonds).

In addition, summer salads go well with sour cream - it's healthy and extremely tasty. And rich in vitamin E cereals from cereals (oatmeal, wheat, buckwheat), nutritionists advise seasoning with butter, where there is a lot of vitamin A.

Products containing vitamin A and E for children

The complex A and E is vital for the growing organism of children - without them the musculoskeletal system will not develop, protein and carbohydrate metabolism may be disturbed. The result can manifest itself already in adolescence - poor immunity, problematic skin, disorders in the nervous system, and others. That is why nutritionists pay the most attention to the nutrition of children.

It is important that the children's menu contains foods containing vitamins A and E. For children, as well as for adults, you can recommend fresh vegetables in combination with vegetable oils, whole dairy products, cereals, beef and pork liver in the form of pates or soufflé - 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 cereal side dishes 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 advice on how to choose, store, and eat these same foods in a way that preserves the maximum amount of this organic compound.

Of course, the positive impact 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 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 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 the vessels, although it is unable to break existing ones.

The value 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 a lack of estrogen: menstrual irregularities, menopausal syndrome, mood swings, dry mucous membranes, and so on. 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 condition and appearance of the skin, hair and nails is also great. It not only nourishes, but also protects cells from the negative influence of 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, their excess in food can provoke 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 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 beneficial 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 studies have shown that the required rate of vitamin E is different for people of different ages, genders, and also under certain conditions of the body. Different countries have adopted different norms for the 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 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 severe deficiency of vitamin E in the body, even though it is adequately supplied from 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 its natural form is twice as strong as in artificial form. Therefore, when calculating the dose of synthetic tocopherol, this difference should be taken into account.

How to store tocopherol in food?

Like many others, vitamin E is subject to destruction by sunlight, heat, 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 oil for cooking various dishes. For frying, it is better to use ordinary refined 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, linseed, soybean or any other oil. In addition, it is better to choose dark glass bottles.

Greens are best, of course, consumed fresh or frozen. So it retains the maximum amount of nutrients. Contains vitamin E fish oil, but it remains in the product only with proper preparation - 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, 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 the proper development of the child. You should not go on diets, being afraid to gain extra pounds (except in cases approved by doctors). 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, but to 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 to 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?

External signs of vitamin E deficiency include 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, and 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 right form.

Vitamin E in medicines

Most people get the amount of tocopherol they need from food. With a small deficiency, the body may well cope on its own. Therefore, it is possible to resort to the help of pharmaceutical preparations only in cases of emergency. 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.