What foods contain vitamin E

Vitamin E (tocopherol) - a natural substance, which is not possible without the normal functioning of the human body.This organic compound takes direct part in the growth of cells and tissues, supporting their proliferation.His entry into the body is through food, so the person is important to know which foods contain vitamin E to maintain their health.Observe normal use, containing tocopherol products also need to avoid vitamin deficiencies and unpleasant symptoms, associated with it.

value of vitamin E for the human

The main role of vitamin E - the protection of cell membranes against free radicals, through which the necessary substances to humans.To protect cell tocopherol molecule is surrounded by red blood cells, protecting them from attack.If you know which product contains vitamin E, you can improve your health quickly.For example, drink a couple of tablespoons of olive oil after a long party.Among other things, tocopherol:

  1. reduces scarring of the skin and scars.
  2. Helps reduce high blood pressure.
  3. Decreases fatigue.
  4. Prevents senile pigmentation.
  5. helps to reduce sugar.
  6. improves the functioning of the genitals, especially during pregnancy.
  7. promotes the absorption of vitamin A.

benefits of vitamins A and E, and that they have in common?

The content of vitamin A (retinol / carotene) in the human body responsible for the immune system, metabolism, supports the cardiovascular and nervous systems.This is the first mate of good vision, skin, bones, teeth, hair.Scientists have shown that retinol and carotene inhibit development of cancer cells.The main sources of useful organic compounds: saltwater fish, liver, kidney, cabbage, lettuce, sour-milk products.

Vitamin E - prevents aging, contributes to the preservation of immunity is involved in strengthening the vessels and power cells.If the path of blood flow obstruction occurs (blockage or blood clot), then he is able to form the next new vessel.a reason doctors recommend taking them together, because tocopherol prevents destroys vitamin A, maintaining the necessary balance in the human body.

main dietary sources of vitamin E

Vitamin E is distributed to specific products.The main content in food is of plant origin, but animals are an organic compound, although in much smaller amounts.The maximum content of vitamin E is wheat germ oil.Therefore, it is popular not only among nutritionists, but also among cosmetologists who advises to use this product in the treatment of skin diseases.Other vegetable oils (sunflower, corn, olive, peanut) also contain vitamin E in large quantities.

However, too much oil in the daily diet of any person will result in a lack of tocopherol, because substantial reserves are spent only for the protection of polyunsaturated acids from free radicals, so it is recommended to use vegetable oil no more than 2-3 tablespoons per day.The high content of organic compounds is in the mustard, turnip greens, sunflower seeds.

Vegetable

natural sources of tocopherol are the following herbal products:

  • nuts: peanuts, walnuts, hazelnuts, pistachios, cashews, almonds;
  • legumes: beans, peas;
  • cereals: oatmeal, buckwheat, rice;
  • vegetables: spinach, tomato, carrot, celery, onion, parsley and brussels sprouts;
  • fruit: banana, pear, orange.
  • sprouted grains.

Animals

List of products of animal origin which contain tocopherol, is much smaller, but they are always part of the daily diet of a person:

  • butter;
  • margarine;
  • eggs: chicken, quail;
  • veal liver;
  • lard;
  • meat: beef;chicken, pork, lamb, venison;
  • sea and river fish;
  • milk: cow, goat;
  • curd;
  • hard cheese.

daily requirement of vitamin E for adults and children

Average content of an adult male body vitamin E is 7-8 mg per day, women - 5-6 mg, children - 4-5 mg.In pregnant women, the daily dose should be - 10 mg, lactating mothers - 15 mg.If the family fed food containing many polyunsaturated fat (vegetable oil, milk products, meat), the daily dose should be increased.

better to be divided into several stages of nutrients consumption than once to take larger doses or no reception of useful products is carried out once per day.So they will be better absorbed by the body.Keep in mind that when using synthetic alpha-tocopherol dosage should be increased by 1.5 times, because the effectiveness of artificially produced counterpart is much less.

Table foods high in vitamin E

The content of vitamin E in foods per 100g:

Signs of excess and deficiency tocopherol

human need for usefulorganic compounds - is an integral part of his life.Deficiency of vitamin E occurs in the use of products with low fat content.These problems can lead to liver disease, gall bladder, pancreas, sharp form of anemia, skin problems.Reduce the fat content can and diseases related to digestive problems when nutrients are poorly absorbed from the stomach.

Prolonged use of alpha-tocopherol can develop hypervitaminosis.On the background of deteriorating job nervous and cardiovascular systems, as well as can be observed:

  • shortness of breath;
  • cramps;
  • muscle pain;
  • dizziness and headache;
  • apathy, weakness, fatigue;
  • violation of visual perception;
  • increased cholesterol;
  • reduction in the concentration of sex hormones.

However tocopherol surplus is extremely rare.Many adults daily consume foods high in its content without apparent harm.A deficiency of this organic compound is more common, especially among young people practicing snacks junk food, which is not found in general the content of tocopherol.Watch the video, where experts tell us why there is a human vitamin E: