Why is vitamin E useful and what foods does it contain?

Why do you need vitamin E

Vitamin E, or tocopherol, is an antioxidant that protectsVitamin E / National Institutes of Health cells from free radical damage. The latter appear in the body during natural metabolism, as well as under the influence of cigarette smoke, ultraviolet radiation and other unfavorable environmental factors.

Vitamin E performsVitamin E / U. S. National Library of Medicine and many other features:

• strengthens immune system;
• helps to form red blood cells, dilates blood vessels and prevents too active blood clotting;
• participates in the metabolism of vitamin K;
• regulates the metabolism in the cells of the body.

How much vitamin E do you need

Every day every person needsVitamin E / National Institutes of Health a certain amount of tocopherol, which depends on age and other factors:

• children under 6 months - 4 mg;
• from 7 to 12 months - 5 mg;
• from one to 3 years - 6 mg;
• from 4 to 8 years old - 7 mg;
• from 9 to 13 years old - 8 mg;
• adolescents 14-18 years old, adults, pregnant - 15 mg;
• lactating mothers - 19 mg.

What foods have a lot of vitamin E

Experts believeVitamin E / U. S. National Library of Medicinethat the need for tocopherol is best met by natural products. First of all, the following.

1. Oils

Any vegetable oil contains a lot of vitamin E. For example, 100 g of sunflower containsOil, sunflower / U. S. Department of Agriculture 457% of the RDA for an adult; in 100 g of oliveOil, olive, extra light / U. S. Department of Agriculture — 139%; peanutOil, peanut / U. S. Department of Agriculture — 100%. Rapeseed, flaxseed, soybean and corn oils are no less useful.

2. Nuts

They contain a lot of oils, so vitamin E is also sufficient. Here are the richest in tocopherol nuts:

• AlmondNuts, almonds, dry roasted, with salt added / U. S. Department of Agriculture - 100 g contains 126% of the daily requirement of an adult.
• HazelnutHazelnuts / U. S. Department of Agriculture — 100%.
• PeanutPeanuts, all types, raw / U. S. Department of Agriculture — 55%.

3. Seeds

They are just as useful. If you eat 100 g of sunflower seeds, you can getSunflower seeds, plain, salted / U. S. Department of Agriculture 171% of the daily requirement for tocopherol. And in the same amount of seeds pumpkin containsSeeds, pumpkin and squash seed kernels, dried / U. S. Department of Agriculture 14.5% of the daily intake of vitamin E.

4. Green leafy vegetables

They are far from butter and nuts, but still 100 g of spinachSpinach, raw / U. S. Department of Agriculture contains 13% of the daily value of tocopherol, and a similar amount of broccoliBroccoli, cooked, boiled, drained, with salt / U. S. Department of Agriculture — 9%.

5. Avocado

It also containsAvocado, raw / U. S. Department of Agriculture vitamin E. If you eat 100 g of this product, you can get 14% of the daily value.

What happens with a lack of vitamin E

This situation occursVitamin E / National Institutes of Health very rare: most people get enough tocopherol from food. Deficiency can only occur in conditions where the body is unable to digest and assimilate fats. For example, for Crohn's disease and cystic fibrosis.

If, nevertheless, a person does not receive the required amount of tocopherol, his nerves and muscles are damaged, sensitivity in the arms and legs worsens, and control over body movements is lost. And for some it fallsVitamin E / The President and Fellows of Harvard College vision. Another sign of deficiency is decreased immunity.

Could Vitamin E Be Dangerous

The tocopherol found in food is non-toxicVitamin E / The President and Fellows of Harvard College and will not hurt. As well as vitamin E supplements at the recommended dosages.

The danger appears only when a person consumes more than 1,000 mg of tocopherol daily. Then there is a risk of bleeding due to blood thinning. Especially if at the same time doctor prescribed drugs that reduce its clotting. So in everything it is important to know when to stop.