Vitamin E plays an extremely important role in the life of the body. It strengthens the walls of blood vessels, prevents blood clots, and supports the normal functioning of the reproductive system.
Vitamin E effectively neutralizes free radicals, thereby slowing down the aging process and reducing the risk of developing malignant tumors. Therefore, it is very important that a person gets a sufficient amount of this most valuable vitamin. The absolute record holder for vitamin E content is soybean oil. 100 grams of this product contains almost 114 milligrams of vitamin! Of the more common and familiar products for Russians, it should be noted, first of all, sunflower oil. It is also very rich in this element (about 67 milligrams / 100 grams).
It would seem that getting vitamin E is very simple: you just need to introduce more sunflower oil into your diet. But there is one subtlety here. The fact is that sunflower oil contains a lot of linoleic acid, which, when heated, decomposes into components that are strong oxidizing agents (that is, they play the role of those very free radicals, which neutralize vitamin E).
Thus, when people use sunflower oil to cook foods, they do not benefit from the vitamin E contained in this product.
Therefore, it is better to use sunflower oil for dressing salads or other cold dishes, then vitamin E will not be wasted. And for heat treatment, you can use other oils, where there is much less linoleic acid - for example, olive, corn.
Quite a lot of vitamin E is found in walnuts and hazelnuts - about 23 and 20 milligrams / 100 grams, respectively. Soy (about 17.5 milligrams / 100 grams) and olive oil are close to them in terms of vitamin E content - about 12 milligrams / 100 grams.
Vitamin E is also found in a number of other foods: cashew nuts, beans, oatmeal and buckwheat, carrots, liver, cottage cheese, tomatoes, pears, oranges, onions, etc. However, there is much less of it than in the aforementioned products. For example, in cashew nuts it is only about 5.7 milligrams / 100 grams, in beans - about 3.8 milligrams / 100 grams, and in oranges and onions - only about 0.2 milligrams / 100 grams. Of animal products, the most vitamin E is in the liver (about 1.3 milligrams / 100 grams).
The body's daily requirement for this vitamin is very modest. An adult needs to receive about only 10 milligrams, and children - about 5 milligrams.
Doctors recommend some excess of the norm for pregnant women - up to 12-13 mg / day.
Therefore, you can easily get the amount of vitamin E you need by judiciously composing your diet. You can also take multivitamin complexes containing this component. In order for vitamin E to be absorbed in the body, it is necessary to consume foods rich in trace elements such as zinc, selenium (these are, first of all, pumpkin seeds, beef, cocoa powder). But flour, on the contrary, reduces the efficiency of assimilation of vitamin E. Therefore, try to consume less such products.
