Vitamin E is on the list of thirteen, vitamins that are important for all life processes in the body. This antioxidant helps maintain healthy hemoglobin levels, and also strengthens the walls of the capillaries, affects the appearance of the skin and supports the immune system. The Challenger talks about the eight foods with the highest vitamin E content that you should include in your daily diet.
1. Wheat germ oil.
An adult needs to consume 15 mg of vitamin E daily. Wheat germ oil contains the most vitamin E compared to other foods. In one tablespoon of oil - 25 mg of vitamin E, and in 100 ml - as much as 150 mg .
Specialists from the European Food Safety Agency claim that wheat germ oil helps maintain healthy cholesterol levels. It can be added, for example, to salads as a dressing.
2. Sunflower Seeds.
Only 100 g of seeds familiar from childhood contain 35 mg of vitamin E, as well as 20 g of protein, the daily intake of magnesium and a fourth of the daily intake of potassium. Sunflower seeds are a great snack, and they can also be added to yogurt, porridge or salads . The easiest way is to buy already peeled seeds so as not to waste time removing the husks and not to spoil your teeth. Like all seeds, they are quite high in calories - almost 600 kcal per 100 g of product.
Almonds are a universal snack and an addition to desserts, salads and breakfasts. And almond yields a delicious vegetable milk. Walnut is rich in fiber , contains 25 mg of vitamin E per 100 g and antioxidants that fight the oxidative processes in the body that damages cells. Two handfuls of almonds replenish the daily intake of vitamin E.
4. Hazelnut oil.
Oil is squeezed out of almost all nuts and seeds. Hazelnuts, he is a hazelnut, is no exception. One tablespoon contains 6 mg of vitamin E, and in 100 ml - 47 mg. For comparison: in a handful of the whole hazelnuts - about 4 mg of vitamin E, as well as fiber, protein, vitamin B1, copper and magnesium.
Peanuts - not a nut at all, as is commonly believed, but a bean culture. Peanuts are more than half fat, which is why peanuts make a great paste . Vitamin E in the product is about 5 mg per 100 g. And protein accounts for 30% of the caloric content of peanuts (about 600 kcal per 100 g). Specialists from the U.S. Department of Health and Social services recommend including protein in the diet along with animals. But for some people, peanuts can be a strong allergen .
In addition to 3 mg of vitamin E, one avocado contains a third of the daily intake of vitamin K, vitamins B5 and B6, C, E, folates, iron, zinc, phosphorus and potassium. Monounsaturated fatty acids, including oleic acid, reduce inflammation in the body and reduce the risk of developing cardiovascular disease.
In a 150-gram serving of salmon - 2.5 mg of vitamin E, as well as on mega-3-unsaturated fatty acids , which reduce the inflammatory processes in the body, contribute to the normalization of blood pressure , 25 g of protein, necessary for building muscle tissue, and a large amount antioxidants.
Salmon contains the main vitamins of group B: B1, B2, B3, B5, B6, B9 and B12. Eating salmon, like other varieties of oily fish, is necessary to maintain brain function.
Imagining a healthy diet without spinach is very difficult. Low-calorie green spinach leaves are rich in organic moisture, fiber, antioxidants, vitamins A, K1, C, folic acid, iron and calcium. There is not much vitamin E in the product - about 2 mg per 100 g. Spinach makes healthy and tasty green smoothies , and it is also an excellent base of salads, an addition to omelets, sandwiches, meat and fish dishes.
HOW TO TAKE VITAMIN E
Vitamin E of synthetic origin is easily digested, which is its huge advantage. Remember, this vitamin is incompatible with vitamin D. Therefore, if you plan to take vitamin E as a part of multivitamins, make sure that this component is not there. But vitamins A and C are the best friends of vitamin E, and together they are better absorbed by the body.
Vitamin E should not be taken additionally for heart problems and epilepsy. The personal dosage can be calculated based on the instructions in your drug. Remember, the daily dose should not exceed 15 mg (except for the state of pregnancy).
Vitamin E is drunk in courses. Most often, the course is 30-40 days, after which it is necessary to take a monthly break. When the body is oversaturated with vitamin E, nausea, diarrhea, and high blood pressure can be observed. However, it is worth noting that vitamin E hypervitaminosis is extremely rare.
What if you found out there is a vitamin that acts as an antioxidant, preventing damage to the fat-critical fatty acids that cause free radicals? It is about vitamin E, and its many benefits. It is he who is an important fat burner which is necessary for the proper functioning of many organs, enzymatic activity and neurological processes.
Benefits of consuming vitamin E-rich foods can include the treatment and prevention of heart disease, blood vessels, chest pain, high blood pressure, and damaged arteries. Vitamin E is found only in plant foods, including certain oils, nuts, grains, fruits, and wheat seedlings.
Let's find out how your body can get these many benefits of vitamin E, and also find out the best foods containing this vitamin.
Vitamin E supplements have other therapeutic uses which are subject to specific medical monitoring and which are linked to a deficiency in vitamin E. This deficiency results from disorders in the absorption of fat caused by diseases such as cystic fibrosis, celiac disease, Crohn's disease, abetalipoproteinemia and chronic cholestasis. Very high doses of vitamin E are also sometimes used, under medical supervision.