Vitamin E - a fat-soluble vitamin that is necessary for normal body function.It has a second name - tocopherol.In addition to the maintenance of health, it also helps to prolong youth and preserve the beauty.The fact that tocopherols protects the body from the aggressive effects of free radicals.What else is useful vitamin E, and in what products it contains, we will find out.

Understanding tocopherol

benefits of vitamin E

This vitamin has several functions, but the most important is to protect the cell membranes.He does so to the nutrients enter the body freely, and harmful free radicals were not able to penetrate it.

addition, it strengthens the walls of blood vessels and prevent blood clots.Also, vitamin E normalizes the endocrine and nervous systems.It leads to normal emotional background.In addition, it promotes the healing of wounds due to mechanical damage.

Tocopherol together with other vitamins does not allow the formation of malignant tumors.In addition, it strengthens the cardiovascula

r system, reduces the risk of heart attack and other diseases.

Vitamin E normalizes the sexual glands.It is recommended to use both men and women who are planning a pregnancy.Further, when conception occurred, the rate of acceptance is not necessary to interrupt the tocopherol or during pregnancy or breast-feeding a baby.

note that our body can not synthesize their own vitamin E. The food, however, we can get it in sufficient quantities.However, do not get carried away and tocopherol.It is important to observe moderation in all things.

allowance of vitamin E per day

recommended dose of vitamin E for children is 7-10 IU, and for adults, this figure should not exceed 30 IU.Note that this is not stringent performance.This is just the minimum that should be consumed per day.The upper limit is 200 IU.That's just this figure is not recommended to exceed.Otherwise, you may begin hypervitaminosis with all its consequences.

In order to receive the body tocopherol in sufficient quantities, it can be used in a synthesized form.In pharmacies, you will find an ampoule or capsule with its contents.However, experts recommend to use natural vitamin E. The food contained in a sufficient amount, the main thing - to know what it is.

Vitamin E in foods: tocopherol is found in oils, nuts and seeds, legumes, vegetables, fruits and berries, as well as in animal products

The content of vitamin E in foods

Vitamin E oils

The main source of tocopherols - are products that have a vegetable origin.In large amounts, it is found in vegetable oils.Precisely because of this vitamin juice is provided by a long-life of these products without the appearance of the characteristic odor and taste.

Contents 1 tablespoon oil vitamin E in mg is the following:

  1. Sunflower oil - 12.6 mg.
  2. Olive oil - 2.5 mg.
  3. wheat germ oil - 32.0 mg.
  4. camelina oil - 18.6 mg.
  5. Linseed oil - 10.0 mg.
  6. Burdock oil - 9.0 mg.
  7. Corn oil 6.6 mg.
  8. Almond oil - 8.0 mg.
  9. Soybean oil - 3.4 mg.

Note that the data referred to refined oils.The unrefined product figures will be much higher.Manufacturers usually specify their label.

Vitamin E is found in nuts and seeds

In a lot of tocopherol is found in nuts and seeds.In some products, it is present in that dose which must be consumed daily.At the same time themselves nuts or seeds to eat quite a bit, so it will not affect your figure.

That's what the content of vitamin E per 100 g of product.

  1. Sunflower seeds - 22.0 mg.
  2. Semeny pumpkin - 15.0 mg.
  3. Flax seeds - 57.0 mg.
  4. Sesame - 5.7 mg.
  5. Hazelnuts and almonds - 26.0 mg.
  6. Peanuts - 11.0 mg.
  7. Walnuts - 6.4 mg.
  8. Pistachio - 5.2 mg.
  9. cedar nuts - 4.0 mg.
  10. Mack food - 4.0 mg.
  11. grown wheat - 24.0 mg.

Vitamin E in legumes

Tocopherol is also found in some legumes.Their inclusion in the diet of a positive effect on your body as well as appearance.They will improve the condition of skin and hair.

That's how much vitamin E is contained in 100 grams of product.

  1. Fresh Corn - 10 mg.
  2. Fresh peas - 8 mg.
  3. canned green peas - 6.4 mg.
  4. White Beans - 4 mg.

Vitamin E in vegetables, fruits and berries

tocopherol is present in white and red cabbage, tomatoes, red pepper, pumpkin, as well as in green: parsley, spinach, sorrel.Note that the beneficial properties of vitamin E almost disappear during cooking or pickling products, but under the influence of sunlight it is destroyed.

As for berries and fruits, in which the presence of vitamin E, among them are: black currant, wild rose, raspberry, blueberry, plum and avocado.Tocopherol rich and dried fruits: apples, pears, prunes and apricots.

should know that vitamin E in foods mentioned above, is contained in the approximate amount of 2 mg per 100 g.

Vitamin E in foods of animal origin

Note that in some products of animal origin and the presence of vitamin E, but in very limited quantities, except for caviar and eggs.

Content tocopherol in 100 g of these products will be as follows.

  1. Eggs - 6 mg.
  2. Caviar - 10.0 mg.
  3. Turkey meat - 2.5 mg.
  4. Rabbit - 1 mg.
  5. herring and perch - 1.5 mg.
  6. Trout - 1.7 mg.
  7. Salmon - 2.2 mg.
  8. shrimp and crabs - 4.0 mg.
  9. Butter - 2.2 mg.
  10. Ghee - 3.6 mg.
  11. Fish oil - 3.3 mg.

In other animal products tocopherol content is negligible.

Knowing in what foods contain vitamin E, you will not be difficult to make a balanced menu for each day.The data presented in this article will help you to implement it.