- Vitamin E (tocopherol) - not to be carried away
- The main functions of the body
- Symptoms of deficiency
- The capsules
- In products
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.
Of special importance has vitamin E to sexual and reproductive functions of men and women, without this vitamin in women disturbed menstrual cycle and infertility occurs, and men develop impotence and disturbed maturation of sperm that is also comes infertility.
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.