Where is the high content of vitamin E. Where is vitamin E found? The value and role of vitamin E

Vitamin E or as it is also called by the people: "elixir of youth and fertility"

What vitamin E is like: it is fat-soluble, it is not formed in the human body and is not stored for a long time, it is not dangerous in large doses.

The value and role of vitamin E

Vitamin E is the main antioxidant (antioxidant substances), fighting free radicals that adversely affect the cells of the body. Scientists have found that each cell is attacked by free radicals about 10 thousand times a day. Particular attention should be paid to replenishing the reserves of this vitamin: people leading an active and sports lifestyle, people who want to have children.

Vitamin E: prevents or eliminates circulatory disorders, strengthens the walls of blood vessels and therefore prevents blood clots from forming, reduces the possibility of scarring, lowers blood pressure. The vitamin has a beneficial effect on sore eyes, very well provides metabolism in skeletal muscles, heart muscles, liver and nervous system, delays the development of heart failure. Properly ensures the functioning of the gonads (in the absence of the vitamin, a woman cannot become pregnant, and a man cannot have offspring). Also, the vitamin in the best way slows down the aging process, prevents the occurrence of muscle weakness and fatigue. Vitamin E is widely used in the prevention of atherosclerosis.

Daily requirement of vitamin E

• children under 1 year - 0.5 mg / kg;
• adults - 0.3 mg / kg.

Pregnant, lactating mothers, athletes, this dose is recommended to be increased.
Please note that the calculation is based on the weight of the person.

What foods contain vitamin E (sources)

Herbal products containing vitamin E:

Sunflower oil, sunflower seeds, soybean oil, almonds, margarine, cereals and legumes, walnuts, peanuts, butter, Brussels sprouts, broccoli, green leafy vegetables, sea buckthorn, mountain ash, rose hips, apple and pear seeds.

Vitamin E is found in animal products:

Chicken egg, milk and dairy products, beef, lard, liver.

Interaction and compatibility (contraindications) of vitamin E

In the organization of protection against free radicals, vitamin E works closely with selenium, so they should be taken in combination. Iron and vitamin E trace elements should not be taken together. In various organs, primarily in the retina, thanks to electrons, oxidized and degraded vitamin E molecules can be restored. Tocopherol deficiency can lead to low levels of magnesium in the body. Zinc deficiency also exacerbates the symptoms of vitamin E deficiency.

Vitamin E deficiency symptoms

• dry skin;
• weakening of visual acuity;
• increased fatigue;
• nervousness, irritability;
• distraction;
• fragility of nails;
• muscular dystrophy;
• violation of sexual function;
• sexual apathy;
• impaired coordination of movements;
• anemia;
• infertility;
• fat deposits on the muscles;
• heart diseases;
• age spots on the skin.

Overdose symptoms E

Vitamin E is practically safe and non-toxic, but in large doses it can cause side effects: nausea, indigestion, diarrhea, and blood pressure.

An indispensable antioxidant that preserves youth and the ability to reproduce, tocopherol can be obtained not only through the use of synthetic drugs and dietary supplements, but also by observing a simple diet. What foods contain vitamin e to provide the daily requirement for the normal functioning of all systems in the body.

Table of foods containing vitamin e

Tocopherol is a trace element from the group of fat-soluble substances that can withstand and retain beneficial properties during heat treatment and exposure to salt. Contained in many types of food of plant and animal origin, in some herbs.

Most of the trace element is found in germinated sprouts and cereal grains.

Where is vitamin e found (table):

What contains vitamin E can be seen from the table. Competently compiling a diet, you can provide yourself with a microelement daily without the use of expensive medicines.

Benefits of Vitamin E

The beneficial effect of tocopherol on a person is enormous, it is of great importance for the passage of all reactions.

Compound E is an antioxidant. The main tasks are to eliminate plus reduce the amount of free radicals.

Sufficient intake of tocopherol improves the functioning of body systems:

• Promotes good condition of the skin, hair, rejuvenation;
• Regulates the activity of the immune defense, preventing the destruction of cells;
• Increases reproductive opportunities;
• Contributes to the preservation of red blood cells, improves blood quality;
• Strengthens the cardiovascular system;
• Normalizes tissue respiration, oxygen supply to internal organs;
• Protects nervous tissue from overstrain, damage during stressful situations and emotional stress;
• Stimulates the production of enzymes, hemes, hormones.

It is a very important element in the process of planning and carrying a pregnancy. Prevents the development of pathology of the fetus, placenta, circulation of blood and nutrients between the mother and child's place. Reduces the risk of natural miscarriage.

For men, tocopherol is useful in restoring working capacity, physical endurance. Consumption of food products containing a high concentration of the microelement allows you to increase the quality, quantity and mobility of seminal fluid.

Before eating foods containing vitamin e and drinking medicines, attention should be paid to the compatibility of vit. E and macronutrients:

• Calcium - tocopherol enhances absorption;
• Magnesium, zinc - a large amount of salts prevents the vitamin compound from entering the cells;
• Selenium - allows you to improve the quality of the effects of tocotrienols.

E molecules with other compounds:

• Reduces the toxic effect of D3 and A;
• Poorly absorbed when taken with calciferol,
• B12 - destruction of molecules occurs;
• Best of all increases the effectiveness of retinol, ascorbic acid.

Tocopherol and folic acid are equally important for pregnant women. Their combined use does not affect in any way, both trace elements are absorbed and show their qualities to the fullest.

Daily rate

By eating food from the list of foods high in trace elements, you can replenish the body with the necessary combination within the daily norm.

When using tocopherol preparations, the daily requirement is determined by the doctor based on the general condition, needs, body weight, age and gender.

So, based on the average indicators, it is considered that for the normal provision of all reactions, it is required per day / IU:

• Child from birth to the third year - 3;
• Preschoolers from four to seven years old - 6;
• Teenagers - 7;
• Women - 8;
• Men - 10.

An increase in the dose of vitamin E in mg / day occurs when indicated:

• Pregnancy, breastfeeding - e17;
• Professional sports - e30;
• The period after operations or the recovery period upon the onset of recovery from an illness is e up to 50.

Overdose

Drugs purchased at a pharmacy, together with a reinforced diet with a high vitamin E rate in foods, can lead to hypervitaminosis.

An excess of a microelement can provoke a painful condition in which:

• The absorption of other beneficial compounds worsens;
• There is a dysfunction of the organs and internal systems;
• Depression, stress, emotional disturbance develop;
• vision change;
• Fatigue increases;
• There is drowsiness;
• Digestion processes are upset;
• There is a risk of stroke, especially in smokers.

Deficiency symptoms

By eating food, it is impossible to cause a catastrophic lack of a compound.

The lack of trace element E manifests itself over time, as it has the property of accumulation in adipose tissue. The body consumes reserves as needed, preventing the appearance of a sharp deficit.

When certain conditions occur, pregnancy, high physical activity and other conditions that cause a large need for a vitamin, a lack of compound E may occur.

The most obvious deficiency symptoms are:

• Violation of the coordination of voluntary movements;
• Decreased immune functions;
• Deterioration of the condition of nails, skin, hair;
• The appearance of signs of premature aging;
• Slowdown of metabolism;
• Disorder of the reproductive system.

• Peeling, dry skin;
• Low levels of hemoglobin, deterioration of the blood formula;
• change in the rhythm of the heartbeat;

Increase in adipose tissue.

A balanced and rational diet is, first of all, a diet enriched with a sufficient amount of vitamins necessary for the body. Despite the unconditional importance of nutrients, including proteins, fats and carbohydrates, not a single biological and physiological process can do without them exclusively: for normal life and functionality of the body, high concentrations of vitamins are also required.

Undermined immunity, hormonal failure, metabolic disorders, nervous disorders and causeless apathy are just a small part of the symptoms characteristic of a lack of vitamin E (tocopherol) in the body. This substance is considered indispensable in the treatment of many diseases, most of which could be avoided by taking care in advance of compiling a diet rich in tocopherol. What is vitamin E, what foods does it contain, and how does it affect the body?

Vitamin E. A bit of history

The discovery of vitamin E can be considered an accidental (and happy!) coincidence. Studying the influence of diet on life, Herbert Evans back in 1922 set up a huge number of laboratory experiments and experiments. So, he managed to find out that animal food for rats, artificially enriched with vitamins A, D, C, B (that is, at first glance, everything necessary for normal development), caused reproductive dysfunction in rodents - visually healthy animals stopped breeding and bringing healthy offspring.

By adding lettuce and wheat germ to their menu, the scientist managed to restore the ability to reproduce. Thus, a new substance was isolated, which was called the reproduction vitamin. Only in 1931, his research was continued by Olcott and Mattill, who studied vitamin E in detail, revealing other vital functions of this substance, after which pharmaceutical companies began to actively synthesize it, offering patients an artificial analogue of the vitamin.

Despite the importance of this discovery, not every patient needed a vitamin supplement: it turned out that tocopherol is found in excess in plant foods, fully compensating for all the needs of the body. By correctly compiling the diet, adherents of a healthy lifestyle and an adequate plant-based diet intuitively received all the necessary supplements laid down in food by nature itself. This form of vitamin, unlike the synthetic one, was easily and naturally absorbed by the body, replenishing the deficiency and providing biological processes with a vital “brick”, without which the foundation of health would not be stable and complete.

Properties and functions of tocopherol (vitamin E)

Vitamin E is one of the most important fat-soluble vitamins that can be stored in the body's adipose tissue, providing a cushion against subsequent deficiency. However, this ability of the substance in no way excludes the possibility of hypovitaminosis: even the most fortified diet rich in tocopherol allows you to do without its regular intake for a maximum of a couple of months in the future. However, vitamin E in products of plant origin is contained in more than sufficient quantities, and therefore nothing super complicated is required to make up for its deficiency - it is enough to correctly compose a daily diet and supplement it with vegetable oils, without which the assimilation of tocopherol is impossible.

Not only tocopherol refers to the natural form of vitamin E - this substance can also be represented by tocotrienols. They have a similar structure, but at the same time they bind to different molecules and are less active than tocopherols. Once in the body and being metabolized, the vitamin is included in the composition of the cell membrane and protects it from oxidative processes occurring under the influence of external destructive factors. Due to this property, tocopherol plays one of the key roles in maintaining youth and health of tissues and organs, normal growth and development of the body, the formation of bone and muscle structures, the functioning of the liver and other important processes.

In addition, vitamin E affects the erythrocyte formula, allowing red blood cells to move more freely and not stick to damaged vessel walls. Adequate intake of tocopherol contributes to the maintenance of the cardiovascular and circulatory systems, providing the body with oxygen and nutrients that are carried in the bloodstream.

Initially, vitamin E was used exclusively in gynecology and reproductive medicine. It was prescribed to pregnant women and those who were just planning to replenish, to strengthen the reproductive system and carry a healthy baby. However, in the future, vitamin E began to be used in other areas. Its antioxidant and tonic properties have been appreciated by immunologists and cardiologists, recommending a diet rich in vitamin E to their patients to maintain the body.

Even in the beauty industry, there was a place for herbal extracts with tocopherol, because this substance can quickly and gently smooth the skin, get rid of the first signs of aging, mimic wrinkles and pathological hyperpigmentation, and also strengthen hair and nails. Due to this, almost every high-quality cream and balm contains wheat germ oil - the most valuable source of vitamin E in cosmetic products. However, for those who regularly consume tocopherol with food, such “stimulants” are useless: their body already receives everything necessary to maintain natural beauty, youth and health.

Symptoms and consequences of hypovitaminosis

Vitamin E is found in more than sufficient amounts in plant-based foods, so adherents of a full vegetarian diet rarely suffer from a lack of this substance in the body. However, those who eat exclusively unhealthy foods of animal origin, do not follow the balance and nutritional value, can experience the unpleasant symptoms of hypovitaminosis E from their own experience. The following symptoms are characteristic of this condition:

• Muscle weakness. Physical imbalance and fatigue, even with small physical exertion, appear with the slightest lack of tocopherol. That is why athletes so carefully monitor the intake of this substance into the body, because intense loads become simply impossible without a complete fortified diet.
• reproductive dysfunction. This symptom applies not only to women, but also to men. With hypovitaminosis E in the stronger sex, not only libido decreases, but sperm production is also inhibited. Girls, on the other hand, begin to suffer from menstrual irregularities, hormonal failure, which in combination leads to the impossibility of conception.
• Psychosomatic disorders. If lethargy and loss of strength can be attributed to manifestations of muscular dystrophy with hypovitaminosis, then constant apathy, bad mood, nervousness and inability to concentrate on the simplest things are clear symptoms that nerve cells and the brain also lack vitamin E. This condition is easily corrected by a diet rich in tocopherol. All functions are fully restored with a sufficiently fortified menu.
• Pathologies of the cardiovascular system. With a lack of tocopherol, blood cells begin to stick together, growing like stalagmites inside the vessels. Erythrocyte plaques, in turn, reduce the blood supply to all organs and systems, and in advanced cases cause heart attacks.
• Early aging. Hypovitaminosis E manifests itself not only in functionality, but also in the appearance of a person. With a lack of tocopherol, there is wilting and dulling of the skin, the appearance of early wrinkles and age spots inherent in the aging process.

All of these symptoms, with the exception of perhaps the most advanced and serious, are reversible. Knowing the importance of vitamin E, what foods it contains and what it affects, it will not be difficult to assess the significance of this substance and review the diet, enriching it with tocopherol - and then all the lost abilities will quickly return, and you will again feel a surge of strength and joy in life !

Possibility of vitamin E hypervitaminosis

The daily rate of tocopherol required by the body is quite high. So, babies up to six months need at least 3 mg of this substance, which they can receive with mother's milk. After six months, the norm increases to 4 mg; just at this time, the crumbs begin to receive complementary foods, among which, of course, vegetable puree is also present. Children from 1 to 3 years old need 6 mg, from 4 to 10 years old - 7 mg. Boys over 11 years old should get about 10 mg of vitamin E daily from food, and girls - 8 mg. However, during pregnancy in women, the need for tocopherol increases to 10 mg, and during lactation - up to 12 mg, because at this time the mother provides vitamins not only for herself, but also for the baby.

Despite the rather high daily requirement, hypervitaminosis E should not be completely excluded. A severe excess of vitamin E can be accompanied by cramps and soreness in the muscles, visual disturbances, heart rate and respiratory rate. This disease is more likely to affect those who take synthetic supplements, since vitamin E in products is presented exclusively in a natural, easily digestible form. In addition, vitamin-based pharmaceuticals contain spatial isomers of tocopherol, which, unlike the natural product, are characterized by low bioactivity and can cause side reactions.

Foods Containing Vitamin E

Natural tocopherol is synthesized exclusively by plants, and therefore plant foods are considered its main source. The highest rate is typical for unrefined vegetable oils obtained by cold pressing, since low temperatures during the processing of seeds and nuts make it possible to preserve the most valuable composition of plants. The leading position is occupied by wheat germ oil - only 1 tablespoon is able to compensate for the daily requirement of an adult in vitamin E.

Other vegetable oils are also rich in tocopherol: sunflower, rapeseed, olive, soybean, almond, etc. However, this useful substance can be obtained not only from oils - natural vitamin E is found in products from which these oils are extracted, and therefore can be consumed them in their original form.

Building a diet rich in vitamin E

A summary table will help you navigate among numerous sources and correctly compose a fortified menu (the norms as a percentage of the daily requirement are indicated for an adult and optimized taking into account variability).

Focusing on the above table, it is easy to create a complete menu for all family members and provide yourself and your loved ones with tasty and healthy fortified food rich in vitamin E. This is the only way to maintain and increase health and stay cheerful and cheerful for many years!

In many sources, you can find information about the benefits of tocopherol and what foods contain vitamin E in its original form. But there are very few articles that give real, targeted advice on how to choose, store, and eat these same foods in a way that preserves the maximum amount of this organic compound.

Of course, the positive impact of tocopherol on the human body, especially women and children, is undeniable. Moreover, it is one of the main enzymes involved in chemical processes at the cellular level. But is it worth it to immediately run to the pharmacy for vitamin complexes, or are products with a high content of this compound enough for us?

Important properties of vitamin E for the body

Knowing which foods contain vitamin E, each person will be able to save himself from many problems in the future due to its protective properties.

Tocopherol perfectly resists the harmful effects of free radicals on the cells of our body, maintaining their viability and slowing down aging. That is why it is called the "vitamin of youth". This is one of the most powerful antioxidants, as it resists cell peroxidation, which makes it indispensable in the treatment and prevention of cancer.

Vitamin E also prevents the formation of blood clots in the vessels, although it is unable to break existing ones.

The value of tocopherol for reproductive function

Vitamin E is very important for the reproductive system of women and men. It affects not only sexual desire, but also the production of sex hormones - estrogen and testosterone. In addition, by eating foods rich in vitamin E, every woman can reduce the unpleasant consequences of a lack of estrogen: menstrual irregularities, menopausal syndrome, mood swings, dry mucous membranes, and so on. In men, vitamin E increases the volume and improves the quality of sperm produced.

It is also necessary for pregnant and lactating women, as it protects the cells of the embryo during their active division.

Vitamin E in cosmetology

The influence of tocopherol on the condition and appearance of the skin, hair and nails is also great. It not only nourishes, but also protects cells from the negative influence of aggressive external factors. Due to this, vitamin E is actively used not only in cosmetic procedures, but also in the production of skin, nail and hair care products.

What foods contain the highest amount of vitamin E?

First of all, it must be remembered that vitamin E is fat-soluble, that is, most of it is in oils and foods high in fat,
therefore, those who are fond of diets suffer from its deficiency. On the other hand, people who eat fatty semi-finished products, in which the content of natural substances and vitamins is minimized or completely neutralized by preservatives, also suffer from a lack of tocopherol. Since vitamin E is aimed at the breakdown of saturated fatty acids, their excess in food can provoke a decrease in the level of this enzyme in the body.

According to the table, the daily dose of vitamin E necessary for the human body can be replenished with just a few tablespoons of corn oil. But we rarely eat it, and not in such quantities. Therefore, it is much more pleasant and beneficial to combine different products containing vitamin E.

All green vegetables are rich in vitamin E: lettuce, broccoli, savoy cabbage, parsley, arugula, young onions, spinach, and so on.

Daily intake of vitamin E

Numerous medical studies have shown that the required rate of vitamin E is different for people of different ages, genders, and also under certain conditions of the body. Different countries have adopted different norms for the consumption of tocopherol, simplified or expanded. This creates some confusion in the recommendations. In addition, there are several forms of vitamin E that affect the human body in different ways. Therefore, it is imperative to eat foods containing vitamin E in various forms: tocopherols and tocotrienols.

Domestic doctors adhere to the following consumption rate of natural alpha-tocopherol - 0.69 mg. It should also be remembered that the rate of consumption of a particular vitamin is individual for each person and depends on many factors. For example, gallstone disease can cause a severe deficiency of vitamin E in the body, even though it is adequately supplied from food. This is due to the fact that for the breakdown of tocopherol into structures suitable for assimilation, it is necessary to act on it with bile.

Vitamin E in its natural form is twice as strong as in artificial form. Therefore, when calculating the dose of synthetic tocopherol, this difference should be taken into account.

How to store tocopherol in food?

Like many others, vitamin E is subject to destruction by sunlight, heat, and so on. Therefore, when choosing foods rich in vitamin E, you should remember some rules and tricks.

So, in your kitchen you need to have several types of oil for cooking various dishes. For frying, it is better to use ordinary refined refined sunflower or olive oil. Although it contains little vitamin E, less harmful substances will be formed during heat treatment. But for salads, you can buy corn, linseed, soybean or any other oil. In addition, it is better to choose dark glass bottles.

Greens are best, of course, consumed fresh or frozen. So it retains the maximum amount of nutrients. Contains vitamin E fish oil, but it remains in the product only with proper preparation - it is better to salt or stew seafood.

Different foods contain different types of vitamin E. Seeds and grains contain more tocotrienol than tocopherol. Therefore, your diet should be diversified - oils alone will not be enough. Be sure to ensure that there are various foods containing vitamin E on the table: nuts, cereals, greens, fish, liver, etc.

Vitamin E during pregnancy and lactation

Pregnant women and young mothers should carefully monitor their diet and know which foods contain vitamin E, because it is necessary for the proper development of the child. You should not go on diets, being afraid to gain extra pounds (except in cases approved by doctors). From the moment of conception and in the first year of life, the child receives its norm of tocopherol from the mother, so her diet should be high-calorie. But thanks not to cakes and fried meat, but to natural oils.

The basic principles of a woman's nutrition during these periods will be detailed by doctors, but they rarely mention such rare products on our shelves as germinated wheat or linseed oil. Give preference to natural products, avoid semi-finished products and finished products. They have few useful substances, but many chemical additives that destroy vitamin E.

From the first days of life up to 6 months, a child will need 4 mg of tocopherol per day, then up to three years - 5-6 mg per day.

What does vitamin E deficiency lead to?

External signs of vitamin E deficiency include pale "tired" skin, brittle nails, dull hair with split ends. Depressed mood, decreased libido, irritability can also be the result of a lack of tocopherol.

The consequences of a prolonged lack of this vitamin will be visual impairment, general weakness, anemia, and muscle pain.

Serious deficiency of tocopherol is very rare and is often associated with diseases that prevent its breakdown or absorption. In such cases, doctors recommend taking special preparations containing the vitamin in the right form.

Vitamin E in medicines

Most people get the amount of tocopherol they need from food. With a small deficiency, the body may well cope on its own. Therefore, it is possible to resort to the help of pharmaceutical preparations only in cases of emergency. The vast majority of these vitamin complexes contain an artificial substitute, while natural vitamin E in food is much more active and does not have harmful side effects. Only a small number of expensive drugs contain tocopherol in natural form.

Therefore, watch your diet - and you will never feel vitamin E deficiency.

I think you know that the condition of the skin and hair directly depends on the amount of vitamin E in the body. It improves blood circulation, is responsible for cell renewal and effectively protects them from the effects of harmful free radicals.

This nutrient is a fat-soluble vitamin and one of the most powerful antioxidants. And to be more precise, under the indicated name there is a whole family of isomers, each of which plays its own special role in our body.

A number of members of this group are called tocopherols: alpha, beta, gamma, and delta tocopherols. It also includes tocotrienols, which are also distinguished by the prefixes "alpha", "beta", "gamma" and "delta". There are 8 of them in total and they are all forms of vitamin E. I was surprised to learn that tocotrienols are much more powerful than their fellow tocopherols. They act at deeper levels in the fatty tissues of vital organs - the brain and liver.

Interestingly, the full name of natural vitamin E sounds like “D-alpha-tocopherol”, and its artificially synthesized counterpart is “DL-alpha-tocopherol”.

I was also very curious to know that the term "tocopherol" was coined by Greek teacher George Calhoun and includes two words "tokos" - offspring and "ferre" - to bear. This indicates another valuable property of vitamin E - its participation in the reproductive activity of living beings.

The tocopherol we need was discovered in the early 20s of the last century. Researchers Herbert Evans and Katherine Scott Bishop observed rats fed on milk, lard and yeast. They developed normally but were infertile.

It was worth adding lettuce leaves to their diet and how their reproductive function was restored. Thus, scientists came to the conclusion that these products contain something valuable for the conception of offspring - for this reason it is necessary to consume vitamin E during pregnancy.

After 14 years, Evans was able to isolate this substance, which received the names "vitamin E", "tocopherol". And in the late 30s, the Swiss-born chemist Paul Carrer managed to synthesize it. I will say right away that synthetic vitamin E is inferior to its natural counterpart. I am sure that this is already clear to you, but once again I will focus your attention on this fact.

All formulas of this substance, which are sold in pharmacies, contain only one of its isomers - alpha-tocopherol. That is, by purchasing these drugs, you get only one-eighth of this nutrient. And no pharmaceutical product gives the effect that natural E can give.

But the worst part is not even that. Getting into the body in such a restrained form, alpha-tocopherol destroys all other isomers of its group.

Thus, a person drinks artificial vitamin E, thinking that he replenishes his body's reserves, but, in fact, depletes them.

If you have firmly decided that you need tocopherol in tablets, then the method of using vitamin E should be strictly agreed with a specialist. In theory, the doctor should choose an individual dosage, taking into account all the characteristics of your body. And make sure that the composition of the drug includes all 8 isomers of this substance. There are such dietary supplements, but they are extremely few.

Taking vitamin E during pregnancy is dangerous for both the woman and her baby. I mean, of course, its pharmacy counterpart, prescribed by doctors.

An English periodical on proper nutrition posted the results of the study. The state of the brain of 36 babies who died for various reasons was analyzed. And, as a result, scientists found that synthetic alpha-tocopherol does not decompose, but accumulates in this organ.

In this regard, researchers sounded the alarm, and now they continue to analyze the effects of artificial alpha-tocopherol on the development of the nervous system of children. Such an excess content of this substance presumably entered the body of infants with mother's milk due to her taking pharmaceutical preparations, as well as from breast milk substitutes.

So, the use of alpha-tocopherol in this form can be very dangerous for the body. Why take such a risk? Therefore, do not look for instructions on how to drink vitamin E during pregnancy, but rather remember the foods that contain it in sufficient quantities.

Foods rich in vitamin E should not be processed at high temperatures. Although it is not completely destroyed, it significantly reduces the intensity of its properties. Tocopherol is afraid of the sun and air, as well as freezing and long-term storage.

It should also be borne in mind that this substance is best absorbed together with fats (for example, if you use butter) and bile.

A real storehouse of vitamin E is wheat germ oil (45 mg of tocopherol in one tablespoon)!

Other sources of vitamin E: raw nuts and seeds (, flax seeds, poppy,), vegetable oil of the first cold pressing (, poppy), whole grains of cereals and especially sprouts and oats, fresh herbs (, and other green plants), dried fruits , fruits and berries (, dried apricots, prunes, viburnum,).

I draw your attention to the fact that vegetable oil will contain a vitamin only if it has not been refined and obtained by cold pressing. It is better to buy this product in dark glass bottles.

And more important information regarding nuts. They need to be taken unpeeled, that is, in the shell. It protects valuable kernels from exposure to sunlight, moisture and mold. And so you will have at least some guarantee that the nuts have not been treated with anything chemical in order to preserve their presentation.

So, if you regularly eat a salad of fresh herbs, and even add oil to it, you are unlikely to be deficient in vitamin E.

Vitamin E plays an important role in the human body. First of all, it protects unsaturated fatty acids and other lipids from adverse effects, that is, it helps them not to oxidize or break down.

If you are prescribed emergency treatment with drugs and tocopherol, there should be a time difference of at least 8 hours between their doses, or even more.

Useful properties of tocopherol:

• Antianemia. Few people know that anemia can develop due to a lack of tocopherol in the body. Moreover, taking iron-containing preparations only exacerbates this process, destroying the remains of vitamin E. With the help of its antioxidant properties, this substance strengthens red blood cells - erythrocytes.
• The powerful effect of vitamin E on our body as an antioxidant is known to many. It protects cells from the harmful effects of free radicals, slowing down their aging, improves nutrition and thus prevents the destructive oxidative process.
• This, perhaps, the most powerful antioxidant, protects not only fatty acids from destruction by free radicals, but also hormones of various organs: the pituitary gland, adrenal glands, and gonads.
• It is difficult to overestimate the role of vitamin E in the impact on the cardiovascular system. It strengthens the walls of blood vessels, insures our body against the formation of blood clots, and also helps the myocardium (the middle layer of the walls of the ventricles of the heart that pumps blood) to be strong and healthy.
• Regular topical use of vitamin E will help you resist the harmful effects of UV rays. It is noteworthy that you can protect your skin from the sun not only from the outside with a cream, but also from the inside by eating food with tocopherol. It penetrates into cell membranes and thus prevents their destruction.
• And now I propose to recall those unfortunate rats that I wrote about at the very beginning of the article. If you exclude products containing tocopherol from the diet, then this threatens a living creature with infertility. And alas, man is no exception!
• The beneficial effect of vitamin E extends to the state of the blood. It improves its circulation, is responsible for its clotting, in connection with which tocopherol perfectly heals wounds and is a good prevention of various diseases associated with blood - anemia, fibrosis, convulsive syndrome.
• Vitamin of youth received such a flattering name is not accidental. As I already mentioned, it protects the cells of the body from aging. Moreover, it prevents the formation of age spots on the skin, characteristic of people of age. Tocopherol also contributes to the production of intercellular substance, as well as the production of elastin and collagen fibers.
• In connection with the previous paragraph, tocopherol is widely used in cosmetology - it strengthens the hairline, relieves the skin of eczema, sores, lichen, herpes, and also prevents scarring. This is why vitamin E is so important for women.
• Tocopherol is involved in the body and as an anti-cancer substance. Even if you still allow yourself the use of obvious "harmful things" - smoked meats and sausages, then the daily intake of vitamin E to some extent neutralizes the effect of nitrites, which are literally stuffed with these products. This process will be more efficient in the presence of vitamin C.

That's what vitamin E is good for, but that's not all! As an immunomodulator and antioxidant, it can improve brain function in Alzheimer's disease and alleviate the course of the disease.

How to use vitamin E during pregnancy? While waiting for a baby, it is vital for both the expectant mother and the developing fetus. With its help, the placenta develops, through which the baby feeds. Tocopherol is involved in the production of gonadotropic hormones that regulate the work of the gonads, important protein compounds. Moreover, this substance contributes to the production of an iron compound - heme, which carries oxygen.

Prescribed vitamin E during pregnancy is usually synthetic, and this, as I mentioned above, is fraught with bad consequences. I am sure that it is much more useful for the expectant mother to include as many fresh green salads with unrefined cold-pressed oil as possible in her diet, and it is better to use raw nuts as a snack than harmful snacks.

Vitamin E is also very important for men: it protects the body from prostate and bladder cancer.

And these diseases are not uncommon in recent years. American scientists concluded that sufficient consumption of tocopherol reduces the risk of developing oncology in these organs by as much as 50%.

Vitamin E is very useful for children, as it takes part in the construction of body cells and protects them from negative effects. Thus, without tocopherol, the normal growth of a child and its development is unthinkable. But it is better for children not to give synthetics, but to take into account the content of vitamin E in the products they receive.

These are the main beneficial properties of vitamin E. In order for all this “usefulness” to be fully manifested in your body, it is important that you receive a daily dose of this substance every day.

A lack of vitamin E can cause a number of serious diseases: anemia, cancer, skin problems, vascular and heart diseases, including myocardial infarction.

Vitamin E deficiency is manifested by the following external signs:

• muscle weakness;
• violation of the genital organs, including miscarriages;
• poor eyesight in children;
• the appearance of age spots on the skin;
• the appearance of lime stains on the teeth.

As you can see, vitamin E deficiency can negatively affect your health. It happens that people, having read such “horror stories”, prescribe pharmaceutical preparations for themselves. But, in fact, they do not know how to properly take vitamin E, what is their individual dose of the vitamin. And yet they do not think that there are contraindications.

An excess of vitamin E in the body is extremely rare, so you need to try very hard to get it. Symptoms of this phenomenon are as follows: indigestion and the appearance of sores on the lips and tongue.

To avoid overdosing or deficient in vitamin E, you need to know how much to consume each day.

According to modern medical standards, this essential vitamin, used to maintain health, should be supplied to the body in the following amount:

• children from one to three years old - 6 mg (9 IU);
• children from four to eight years old - 7 mg (10.5 IU);
• for adolescents under thirteen years of age, the dosage of vitamin E is 11 mg (16.5 IU);
• adults, regardless of gender - 15 mg (22.5 IU);
• vitamin E during pregnancy - 15 mg (22.5 IU);
• the amount of vitamin E for nursing mothers - 19 mg (28.5 IU).

This is an accepted standard that it is desirable to adhere to daily. And do not forget that the benefits of vitamin E are best manifested with fats.

Besides the fact that I add them to warm cereals, soups and salads, I drink them in their pure form.

After brushing your teeth, first comes a glass of warm water, and then - after about half an hour - a tablespoon of any oil, better, of course, with a high content of tocopherol.

After 30 minutes you can have breakfast.

I also do an Ayurvedic oil massage of the whole body, including the face, with the help of a slightly heated oil. You can also apply it in the form of hair masks, but, honestly, I do this less often. I like the result - the skin does not dry out and looks very fresh and healthy!

So, you have learned that the best way to use vitamin E is to eat green salads daily with unrefined oil, that an overdose of vitamin E can only happen if the user, so to speak, "patient" eats handfuls of it, how to use vitamin E to protect against the sun and that vitamin E for men is the prevention of prostate cancer. Like you haven't forgotten anything? 🙂

What else would you add about this nutrient from your personal experience? In your opinion, how to take vitamin E so that there are no health problems? Do you have any contraindications to taking it? And how do you get your tocopherol?