Foods containing vitamin E in large quantities.
Tocopherolis a natural antioxidant that preserves youth, the tone of all tissues and muscles. With a shortage of reproductive function is observed or its absence. Products containing vitamin E are always on the shelves of the stores; you just need to know in which particular ones it is present. The table of contents of substances in food will help to understand which of the useful components are in large quantities.
When not enough tocopherols
- muscular atrophy;
- decreased libido;
- miscarriage in pregnant women;
- reduced skin elasticity;
- vascular diseases;
- cardiac muscle atrophy;
- skin ailments;
- reduced immunity;
Vitamin E is a fat-soluble compound - it tends to accumulate in body fat. The deficit does not manifest itself immediately, but gradually, when natural reserves are exhausted. If there is a shortage, there is increased fragility of hair and nails. Hair becomes dull, easy to fall out, nails exfoliate and do not grow. Wrinkles are quickly formed on the skin, flabbiness, dryness, change in shade, exacerbation of dermatitis, eczema are observed.
When can vitamin fasting come? Deficiency can occur in the absence in the diet of vegetable and animal fats. As a rule, women who take a strict diet that eliminates fatty foods in the bud are at risk.
What are tocopherols and tocotrienols
The term "vitamin E»Combines a group of complex organic compounds soluble in fats - tocopherols and tocotrienols. There areSubstance groups with Greek alphabet letters:alpha (?), beta (?), gamma (?), delta (?). Have increased activity? - and? - tocopherols. The active substance is found in all vegetable oils.
Vitamin A (retinol) contributes to the good absorption of tocopherol, it is also fat soluble. Vitamins A and E in the products are found in the complex. Products containing vitamin A and E are most often of plant origin.
At normal, a person should receive with food at least 10 mg of tocopherol daily. This is the minimum necessary for the normal functioning of the body. Retinol intake should be at least 1.5 mg. For pregnant women, the rate is doubled.
Vital foods that contain tocopherol in large quantities are vegetable oils without thermal processing. It is useful to eat 1-2 tablespoons daily. spoons of olive unrefined oil. Underby the action of high temperature, tocopherols are destroyed; therefore, it is erroneous to say that products fried in butter are useful and there are useful substances there.
Sun rays are destructive for tocopherol - it is destroyed by ultraviolet radiation in the same way as during temperature treatment.Therefore, do not store oil on a windowsill or in the sun. It is undesirable to keep any food in open sunny places.
Foods that contain vitamin E, you need to include in the daily diet - it stimulates the body and allows you to always stay in shape:
- vegetable oils (wheat germ oil, corn germ oil, olive, sunflower, pumpkin seed);
- nuts (cashews, almonds, walnuts);
- dairy products (milk, cream, butter, kefir);
- beef liver;
- cereals (oatmeal, wheat, bran, wheat germ, muesli, buckwheat, etc.).
In order for the beneficial components to be better absorbed by the gastrointestinal tract, you need to eat foods that contain vitamins A and C. In a lot of vitamins A and C are in the products:
- natural cream;
- egg yolk;
- yogurt, sour milk;
- fatty sea fish;
- fresh carrots.
It is important to know what fruits and vegetables contain vitamins, give them preference, add to salads and eat raw. Tocopherol is found in a large amount in plant foods - it is best absorbed from the green mass by the digestive tract:
- Green onions, mint, celery, tops of carrots, nettle leaves.
Tables of substances in food
To know which products have many useful vitamins, you should use a convenient table. The table of tocopherol content will help to make the most useful diet.power supply. The values show that sunflower oil contains much more vitamin E.
The values of the second table show that the leader among the vegetables is pumpkin, carrot, sweet pepper, celery - they contain the largest amount of beta-carotene - a derivative of retinol.
Proper nutrition is crucial for the proper functioning of the human body.A balanced diet that includes proteins, fats and carbohydrates is the key to good health and strong immunity.