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Video: Vitamin E
2024 Author: Madeline Holiday | [email protected]. Last modified: 2023-12-16 18:57
Vitamin E or tocopherol is one of the most important trace elements for the normal functioning of our body. It is a key antioxidant nutrient that slows down cell aging. With a lack of vitamin E, muscular dystrophy occurs. More severe forms of hypoavitminosis contribute to the development of liver necrosis, anemia, and fatty degeneration. We will learn how to avoid these negative phenomena by eating foods rich in vitamin E on the pages of the women's online magazine JustLady. Location: Location:
Vitamin E in foods
Vitamin E plays an important role in our health. It is a very important element in the mechanism of tissue regeneration, controls reproductive function, contributes to a significant improvement in blood circulation, prevents blood clots, prevents the development of anemia, relieves calf muscle cramps, relieves symptoms of premenstrual syndrome, slows down the aging process, strengthens the walls of blood vessels, muscle and nerve tissues, normalizes blood pressure. In addition, vitamin E is an effective remedy for strengthening the immune system. It affects blood sugar levels and fights cancer and Alzheimer's. All the mechanisms of its influence on the chemical processes of the human body have not yet been fully understood. It is precisely known that tocopherol is an antioxidant, that is, it fights free radicals,damaging tissues at the cellular level.
What foods rich in vitamin E should you eat more often? A large amount of it is found in broccoli and spinach, vegetable oil, nuts, seeds, greens, legumes, liver, egg yolk, oatmeal, soy, milk, grains. Dandelions, raspberry leaves, flax seeds, nettles, rose hips, alfalfa are rich in vitamin E.
The levels of tocopherol present in some foods are listed below.
Foods containing vitamin E
Tocopherol content (100 g / mg)
Sprouted wheat seed
oil 320 Corn seed
oil 250 Soybean oil 92 - 120
Linseed oil 23
Cotton seed
oil 99 Refined sunflower seed oil 67.1
Soybeans, nuts 17.4
Green salads (leaf, cabbage, etc.) 8.0
Peas 9.15
White beans 3.84
Buckwheat (unground) 6.65
Hercules, oatmeal 2.1 - 3.25 Semolina
2.55
Millet 2.6
Green salad peas 5.61-6.52
Wheat flour 2.57
Sprouted wheat 26.9
Maize, grain 10.1
Barley grain 3.1 - 5.15
Rye grain 2.3 - 3.6
Wheat
loaf 2.3 Wheat bread (coarse grinding) 3.81
Rye bread (from wholemeal flour, i.e. coarse grinding) 2.24
Pasta (premium grade) 2.1
Hard cheeses 0.3 - 0.6
Raw potatoes 0.1
Parsley (fresh herbs, root) 5.6
Carrots 1.45
Peaches 1.51
Apricots 0.96
Greens of onions (feathers) 1.05
Chicken eggs 2.0-2.2
Liver 1.26
It should be borne in mind that the table shows the content of tocopherol in fresh products. During processing, freezing, roasting, long-term storage in the light or with access to oxygen, canning, its amount decreases several times. For example, grinding grain into flour almost completely destroys vitamin E. Refined vegetable oil contains a quarter less tocopherol than unrefined oil. Fresh green peas contain 0.55% of vitamin E, frozen only 0.2%, and canned and even less - only 0.02%.
Foods containing vitamin E cannot be ignored. Our body really needs this vitamin and its lack is unacceptable. It is very important to recognize the symptoms of tocopherol deficiency in time. The earliest of these are usually muscle weakening and a drop in blood pressure. With a significant vitamin deficiency, nervous and endocrine disorders, a tendency to miscarriages and other very unpleasant phenomena can develop. Therefore, you need to monitor your health, eat right and get the maximum amount of nutrients and vitamins from food. If this is not enough, you need to consult a doctor and take vitamins in capsules.
Many doctors recommend taking vitamin complexes, since tocopherol is most effective in combination with other vitamins, especially vitamin C. These vitamins are not only very useful, but prevent the development of many destructive processes in our body. However, unfortunately they are not able to work miracles, and they cannot revive dead cells or reverse some running process. Conclusion: we saturate our body with vitamin E, while our health is still in a favorable state. They usually do not overdose. If suddenly this happens - which is extremely rare - there is nausea, flatulence, sometimes diarrhea or allergies. With temporary adherence to a certain diet, they quickly pass.
For health, this is really wealth, the meaning of which we understand only in its absence. In the world around us today there are quite a few aggressive factors in relation to this health. Therefore, you should not take yourself lightly, hoping that the body is able to withstand all kinds of diseases without additional help. Providing this help is easy - you just need to always include foods containing vitamin E in your diet.
Olga Kocheva
Women's magazine JustLady
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