Vitamin E in foods - are not only the products themselves, but also the way of their treatment

All major necessary for the functioning of our body substances we get from food. But, unfortunately, rarely complied with all the rules of healthy eating. Often, instead of vegetables and cereals we eat sausage sandwich or a hamburger, which leads to a deficiency of essential substances for the organism.

Vitamin E and its role in the human body

Vitamin E plays a special role our body, it rids the body of free radicals is very aggressive. It is the free radicals are the cause of the slow poisoning of the body, metabolism and aging. A molecule of Vitamin E gives the molecule a free radical one electron, turning it into an inactive substance.

Vitamin E also promotes better use of protein by the body, their conservation by suppressing the activity of certain types of enzymes. It affects the metabolism Improves metabolism and losing weight without dieting   muscle, increasing physical endurance person, and in the nerve cells, increasing neuro-psychological endurance, participates in the formation of hemoglobin, a positive effect on the liver cells, restores the youthfulness of the skin.

The daily requirement for vitamin E is:

• Children under one year - 2-2, 5 mg - is the number they receive from their mother's milk or adapted milk formula Dairy mixture - selection of useful power ;
• preschoolers - 4-5 mg;
• schoolboys - 5-5, 5 mg;
• Men - 6, 7 mg;
• Women - 5, 5 mg;
• pregnant women and breast-feeding of children - 6, 7-12 mg.

Which foods contain more vitamin E

Vitamin E, which is found in food is much better absorbed by the body than synthetic or natural vitamin E dietary supplements and pharmaceuticals. Therefore, food should be the main source of vitamin E in humans. The content of vitamin E in foods may depend not only on the amount pledged in a particular product of nature, but also on the period, method of storage, and how the food was prepared.

Most vitamin E found in vegetable oils rich in polyunsaturated fatty acids which are required by the body for proper metabolism. These fatty acids are very unstable substances and vitamin E helps the body to absorb them. But at the same time the polyunsaturated fatty acids inhibit the absorption of vitamin E to the intestine. Therefore, despite the fact that vegetable oils contain a lot of Vitamin E, it is not always acquired.

Most of the vitamin E contained in the oil from the grains wheat germ - about 270 mg per 100 g cottonseed oil contains 114 mg of vitamin E, soy - 92, in corn - 73, a crude sunflower - 67.

In second place on the content of vitamin E are nuts and seeds (an average of 25-26 mg per 100 g), the third - cereals. The soybean contains 21 mg per 100 g of the product in peas - 9, in buckwheat - 6, 7, in the bean - 4, in green peas - 2, 5. Regarding a lot of vitamin E in spinach, broccoli, wild rose, currants , peaches Peaches: benefits and harms of sun fruits .

It contains vitamin E and in foods of animal origin, but in much smaller quantities. Thus, in fish oil it contains 30 mg to 100 g, cod liver Cod liver oil: useful properties and rules of use   - 10, a hard cheese - 5-6 eggs - 2 in beef liver - 1, 2, a mutton - 0 3.

How does the content of vitamin E in foods of their culinary processing

When storing any cooking of vitamin E in foods decreases. Harmful long-term storage of plant products in the light of any processing - freezing, canning, cooking, roasting. Vegetable oils are most contain vitamin E prior to processing so refined sunflower oil loses about a quarter of vitamin E compared to unrefined. It is believed that most of the vitamin E is stored in the cold pressed oil.

As a source of vitamin E is best to use a thermally unprocessed foods: salads (especially useful spinach and broccoli), seasoned with vegetable oil, unroasted seeds and nuts.

As you know, a lot of vitamin E is found in wheat germ, so they can be added to salads. To obtain wheat germ, grain needs to be wetted in lukewarm water, spreading a thin layer on a tray and covered with wet gauze. When the seedlings reach a length of one or two cm, they can be added to food.

Vitamin E - this is our main defender of aging, so foods rich in this vitamin is useful to everyone.

Probiotics or friendly bacteria, are considered as safe as other food additives Food additives - basic classification But often they have harmful side effects.

Probiotic supplements containing living microorganisms, overcrowding may cause intestinal bacteria and hence infection as a side effect. The risk of such side effects of probiotics exist for infants, the elderly and people with severely compromised immune systems. To cure this kind of infection, you need to take antibiotics Antibiotics - whether they will help you in the foreseeable future? . Consequently, large doses of probiotics should be taken with caution.

Gastrointestinal disorders

One of the most common side effects of probiotics is a gastrointestinal disorder. Acceptance of probiotics in large quantities usually restores the balance of intestinal flora, but in some cases can cause discomfort in the abdomen, and flatulence. In addition to large doses of probiotics such problems can also cause biological adaptation process. Digestive problems may arise from time to time. They pass quickly enough and eventually completely stop worrying.

There is a possibility that intake of probiotics will lead to unusual changes in the metabolism, as friendly bacteria causes slight changes in activity of the colon. In some cases, it may occasionally be observed slowing gastric emptying rate, in other cases, the urge can occur too often. Also change in metabolism during reception probiotics can lead to weight gain, weight loss and malabsorption of nutrients. Although the majority of those taking probiotics experienced only positive changes in metabolism, there are cases where probiotics have side effects associated with changes in metabolism Metabolism: The basis of life of all living things .

The immune system

Other side effects include excessive stimulation of the immune system. In cases when the body receives probiotics for infectious agents or foreign organisms, it can respond to their appearance in the same manner as it responds to the occurrence of infections. The result may be an increase in temperature, chronic fatigue Chronic fatigue - if life is not a pleasant experience   and elevated white blood cell count. Yet well studied effects of probiotics on humans suffering from autoimmune diseases. Although probiotics can help the treatment of these diseases, there is a possibility of complications rare or unknown.