Vitamin E is the collective name for a group of fat-soluble compounds with distinctive antioxidant activities. Read here which food products contain vitamin E.
Knowing what food contains vitamin E, you can make your diet so that it will be tasty, nutritious, and incredibly useful. It is common knowledge; that vitamin E is one of the most important and powerful antioxidants that inhibit the development of cancer and general aging of the organism.
In general, vitamin E is involved in important chemical processes in the body, promotes the cardiovascular system, normalizes the menstrual cycle in women and reproductive function in men, reduce blood clots and prevents an Alzheimer's disease.
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Vitamin E is involved in critical biochemical processes in our body.
But the most well-known ability of vitamin E is to be an antioxidant. It was fighting free radicals, this substance protects the body from the gradual extinction of the vital functions, improves skin, normalizes the memory and general physical condition.
Free radicals are the agents which lead to the development of cancer. And the more of vitamin E comes, the less free radicals can exist.
Which foods contain vitamin E?
The daily requirement for vitamin E is 0.3 mg per kilogram of body weight per day for an adult and 0.5 mg per kg of body weight per day for a child.
Children receive the necessary amounts of vitamin E from mother's milk, adults — only from food.
In general, we understand vitamin E as several substances of similar structure and same action on the human body. Therefore, meeting food containing substances with these names, you can be sure that the vitamin E will come.
The primary natural sources of Vitamin E
In nature, vitamin E is synthesized almost exclusively by plants and some types of bacteria. In humans and animals vitamin E is not accumulated.
The primary sources of vitamin E are vegetable food products.
It is important that Tocopherols contain virtually all plants and all their parts, but some bodies are more abundant in the vitamin.
Most vitamin E is found in the seeds of plants. Tocopherols need the embryos for healthy development. Therefore, grains, nuts, and derived foods are the richest sources of vitamin E.
Which food contains vitamin E?
Vegetable oil is food that is rich in vitamin E.
The content of vitamin E in these products is in the upper rows of the respective quantitative tables.
List of food products contain vitamin E
Wheat oil - up to 400 mg per 100 grams of product
Soybean oil up to 160 mg per 100 g
Corn — up to 80 mg per 100 g of product
Cottonseed oil is up to 100 mg per 100 g
Unrefined sunflower oil — up to 70 mg per 100 g
Olive to 7 mg per 100 g.
The highest amount of vitamin E is contained in vegetable oils.
It means that the average adult to supply the body with vitamin E would be enough to consume 25 grams of crude sunflower oil per day.
Vitamin E is relatively stable to high temperatures, and so cooking with vegetable oils has little effect on the content of this substance.
Vitamin E and is rich in the variety of seeds, mainly oilseeds.
For example, raw pumpkin and sunflower seeds contain significant amounts of Tocopherols.
It is important to remember that the consumption of the seeds themselves, including cooked — usually more useful than the use of ready-made refined oils.
With oils, the body gets a significant number of other fats, which may not always positively affect the metabolism, shape, and function of the cardiovascular system.
Palm and coconut oil also contain significant amounts of vitamin E.
Indeed, in butter contains 1 mg of tocopherol per 100 grams of product. To use this source of vitamin E as the primary, impossible, but adding it to the diet is affect the balance of vitamins in the diet.
Butter contains about 1 mg of vitamin E per 100 grams of oil.
Fish oil does not include vitamin E.
It is a common misconception because as a source of this substance should not be used.
Meat products abundantly contain vitamins, lots of vitamin E can not boast. Read to know:
beef liver — of 1.62 mg per 100 g of product
beef is 0.63 mg per 100 g
lard — 0.59 mg per 100 g of product.
With meat products vitamin E is about the same quantities as in the human body. In the flesh dishes, vitamin E is found in slight amounts.
Milk and its derivatives as an additional source of vitamin E.
In liquid vitamin, E contains mandatory since all new mammals need this substance as a factor of the healthy functioning of the circulatory system.
Dairy products which contain vitamin E
whole milk to 0,093 mg per 100 grams of product
cream — up to 0.2 mg per 100 g of product
sour cream — to 0.12 mg per 100 g of product.
Cheeses and dairy products for long-term storage include vitamin E in small quantities.
Cereals and flour products
All grains contain different, but on average — a small amount of vitamin E.
For example, polished rice contains 20 times less vitamin E than brown.
In unpolished rice, the content of tocopherol is nearly 20 times higher than in polished one.
In bread manufactured from flour (i.e. not containing bran and the shells of the grains) vitamin E practically does not exist.
Fruits and vegetables
Fruits and vegetables are the primary sources of vitamin E in the daily diet of the human. These foods containing vitamin E.
Among these foods, relatively rich in vitamin E are:
beans — to 1.68 mg
cabbage-broccoli — up to 1.2 mg per 100 g
kiwi — up to 1.1 mg per 100 g
fresh peas to 0.73 mg per 100 g of product
a salad to 0.5 mg per 100 g
apples — to 0.51 mg per 100 g of product
mango, tomato, and spinach to 0.7 mg per 100 g
Vitamin E was discovered by studying the effect of different restricted diets on the physiological state of laboratory rats. When their food was completely absent from plant foods, they ceased to multiply.
So, scientists have found that plant foods have vitamin E - a substance that contributes to increasing fertility. Only later Vitamin E is found in foods such as vegetable oils and nuts.
All nuts have vitamin E and to a high, enough quantities.
Different nuts are rich in vitamin E.
They are also creamy peanut butter, which, however, is too expensive and the price can not compete with other sources of Tocopherols in the diet.
From the nuts of the same highest amount of vitamin E contained in walnuts and walnut forest, and from "pseudogene" in almond and cedar.
Given the wide variety readily available sources of vitamin E, it is easy to make a menu, in which the substance will be kept all year round. It's enough to:
regularly eat porridge and soups based on grains
consistently to please them with fruit
always eat fresh herbs
try at least three times a week to prepare salads with vegetables and oil.