Living with stress, tension and a polluted environment reinforces the need to include many foods in the diet with vitamin E.
What is vitamin E?
Vitamin E is an organic compound that the body cannot synthesize and therefore must be supplied through food. Like the rest of the vitamins do not provide energy but it is essential for us to use the nutrients in food that make up our diet.
Where is vitamin E?
Foods with vitamin E for its high contribution highlight the wheat germ oil. This oil is often used in supplementation, since by its embryonic nature is also very rich in protein, essential fatty acids, antioxidants, enzymes, minerals and trace elements.
- Plant foods rich in fat: 1st pressure oils olive, corn, sesame, sunflower, rapeseed and peanuts, almonds, hazelnuts, walnuts, sunflower seeds, flax unpeeled…
- Grains: bread, rice, oats, wheat, quinoa…
- Leafy greens: cabbage, broccoli, cauliflower, spinach, green leaf dandelion, green stalks of carrot and mint…
- Avocados, asparagus, peppers, squash, blackberries
- Outbreaks of sprouted seeds
- Egg yolk, tuna, salmon, and cuttlefish
What are the benefits of vitamin E?
- For its high antioxidant, vitamin E protects from oxidation of cell membranes throughout the body, especially the nervous system, cardiovascular system, red blood cells and muscle cells.
- Acts as ant platelet, preventing blood from clotting, and a diet with vitamin E promotes the formation of HDL (good).
- Modulates the immune system
- Reduces the risk of abortion
- Ensures sperm motility
- It keeps the skin supple and unblemished.
- Inhibits joint pain and reduce the risk of Alzheimer.
- As regards the therapeutic action, the vitamin E is effective in hypertension, hypercholesterolemia, atherosclerosis, clotting, injury, cardiovascular disease, burns, wound healing, fibrocystic breasts, lupus, fertility treatments and premenstrual syndrome.
Why is it so necessary to eat foods with vitamin E?
In E be a natural and pollution-free environment, tension and stress needs vitamin can be covered with healthy eating, but in a polluted and stressful environment needs increase because they generate more free radicals, molecules of high oxidizing ability that damage cell membranes.
If we add to a diet with excess fats and processed foods, a more oxidizing sun for reducing ozone, oral contraceptives with high estrogen dose, and drinking water without vitamin E (having been treated with chlorine ), we can conclude that the presence of vitamin E foods in our diet is much more necessary than a few years ago.
15 milligrams of Vitamin E per day are recommended.
|Wheat Germ Oil||1 tablespoon (10 grams)||20.3 mg|
|Olive oil||“||1.2 mg|
|Sunflower oil||“||5.6 mg|
|Corn oil||“||3 mg|
|Colza oil||“||2.4 mg|
|Hazelnuts, almonds||100 grams||24-25 mg|
|Sunflower seeds||“||46 mg|
|Kiwis, mango||“||1.1-1.5 mg|
|Asparagus, peppers, squash||“||1.3-1.5 mg|
|Sepia, mussels, octopus||“||2.1-2.4 mg|
|Fresh Salmon||“||1.6 mg|
Dietary vitamin E supplements can interact or interfere with other medicines. For example: Vitamin E may increase the risk of bleeding in people taking anticoagulants or ant platelet drugs such as aspirin.
Did you know…?
With a balanced diet and plenty of fresh, natural products ensure the necessary supply of this vitamin, but additional input is required during growth, menopause, aging, and stress and muscle fatigue.
If we get foods with vitamin E have a good antioxidant effect must secure providing vitamin C.
Vitamin E from natural sources on the labels of foods and supplements as “d-alpha-tocopherol” and synthetic vitamin E, lab, appears as “dl-alpha tocopherol.” The first, besides not being allergenic as the second, is much more powerful, e.g. 67 mg of natural vitamin E is equivalent to about 100 mg of the synthetic presentation.