Nutritional supplement Vitamin E improves our appearance, protects us from viruses, and speeds the healing of wounds. The following are the ten foods that contain the highest concentration of this substance. We recommend that you incorporate them into your daily diet.
In 1922, researchers in the United States discovered an unusual fact. Animals in the laboratory that were fed fresh whole milk stopped reproducing after a short time. Fortunately, the problem was solved a couple of years later when Herbert Evans and Catherine Scott Bishop introduced greens to the rodents’ diet. In this way, gamma-tocopherol, a type of vitamin E, came to be discovered. For more information please click HERE.
Without this compound, all living organisms would lose their ability to reproduce, as indicated by the Greek word “tocopherol,” which means “bearer of birth.”
Vitamin E is a highly effective antioxidant. It helps strengthen hair and nails, improve the condition of the skin, and fight the signs of early aging. As a result, it is referred to as the “beauty vitamin” frequently found in anti-aging cosmetics.
Tocopherol has many other beneficial properties as well. It acts as a protective shield in our bodies, boosting immunity, activating tissue regeneration, preventing blood clots, and increasing the strength and elasticity of blood vessels. Additionally, it aids in the absorption of vitamins A and D.
The daily recommended intake of vitamin E for adults is 15 milligrams (mg) per day. Pregnant women require approximately the same amount, and lactating women require 17-19 mg of tocopherol per day, which is an increase from the previous amount.
Foods that are high in vitamin E
Vitamin E can be found in abundance in vegetable oil. Wheat germ oil is exceptionally high in tocopherol, with one tablespoon of the product providing 135 percent of the daily recommended antioxidant intake. Aside from that, it helps to lower cholesterol levels, maintain normal metabolism, and strengthen the nervous system.
People suffering from cholelithiasis or urolithiasis, on the other hand, should avoid using this oil. Replace it with sunflower or hazelnut oil – a spoonful of either of these oils can be added to a salad or sauce to meet a third of the daily requirement for vitamin E in one serving.
This nut can be eaten raw or cooked with various other ingredients in a variety of dishes. Alternatively, you could try incorporating various alternative dairy products such as almond milk, butter, and flour. In 100 grams, it contains 26 milligrams of tocopherol. Furthermore, it is an excellent source of omega-3 fatty acids, protein, calcium, and fiber. Additionally, the fatty acids found in almonds facilitate the easy and rapid absorption of vitamin E.
Nutritionists recommend that you eat the almond kernels along with the brown skin of the almond. It contains the highest concentration of flavonoids, which are potent antioxidants.
Pine nuts, like almonds, are a great source of tocopherol, a powerful antioxidant. One handful of almonds contains 2.7 mg of vitamin E, equivalent to 18 percent of the daily recommended intake. In addition, these nuts are high in magnesium and phosphorus, which help strengthen bones, maintain energy metabolism, and improve performance, among other things.
Cedar also contains a significant amount of vitamin A. Because it is fat-soluble, it is an excellent complement to tocopherol. Despite this, you should avoid overindulging in these nuts because they have a high caloric content. It is preferable to incorporate cedar into pasta and porridge in small amounts at a time.
Broccoli is widely regarded as one of the most effective natural detoxifiers. In addition, it eliminates toxins, excess sugar, and cholesterol, as well as carcinogens, from the body. Broccoli is also a good source of vitamin E, with 100 grams of it providing 10% of the recommended daily intake of tocopherol.
Although cabbage can be consumed raw, it becomes even more nutritious when subjected to a gentle heat treatment. Steam broccoli for no longer than 5 to 10 minutes to increase the number of vitamins it contains in your body.
Mangoes are one of the few fruits that can boast high levels of vitamin E, unlike other fruits. Tocopherol is found in half of the fruit at a concentration of 1.5 mg. This is equal to 10% of the daily rate of pay. The juicy and flavorful tropical fruit can be found in almost any supermarket, and it is reasonably priced. Keep in mind when selecting a mango that the condition of the skin should be considered. It should not be harmed in any way at all. Nonetheless, do not press down on the fruit, as this will cause unripe fruits to be damaged and begin to rot.
To make up for a day’s worth of vitamin E deficiency, only 43 grams of sunflower seeds are required. Sunflower seeds are nearly 80 percent fat, even though they contain no harmful cholesterol. They are also highly nutritious. Nutritionists recommend that you consume raw, unpeeled seeds to get the most benefit from them. If they are not stored in their shells, they are less stable in storage, and when fried, they lose vitamins and become a source of “empty calories.”
Half of a medium avocado can be added to your meal to make up for 14 percent of your daily tocopherol requirements while also helping you to feel fuller for longer. The fruit can be used to dress a salad, spread on toast, make a sauce, or whip up into a sweet cream, among other things. Alternatively, cut an avocado in half and remove the pit before drizzling it with lemon juice, seasoning with salt, and sprinkling on freshly ground black pepper. Although avocados are high in fat, studies have shown that including them in your diet can help you consume fewer calories and thus aid in weight loss.
Peanut Butter (Peanut Paste)
Peanut butter is not only a delicious treat, but it is also a healthy source of energy. There are only 20% carbohydrates in the product, with 25% of the protein readily digestible. Because of this, it is possible to consume peanut butter while adhering to a low-carbohydrate diet. Furthermore, it is high in tocopherol, with 100 g of the product providing 45 percent of the recommended daily intake of the vitamin. By the way, making your peanut paste is not tricky: blend the peanuts for 10-15 minutes until they are finely ground. Season with salt, honey, or bitter chocolate, if desired.
Salmon is a rich source of vitamin D, also known as “the vitamin of youth.” A 200-gram steak contains 16 percent of your daily recommended intake of tocopherol (vitamin E). Salmon is also one of the top sources of omega-3 and omega-6 fatty acids, ranking first and second, respectively. Our bodies are unable to produce them on their own. When we lack these nutrients, our hair and skin become dull and dry, and our nails thin. Keep in mind, however, that salmon is not recommended for frequent consumption. It collects toxic substances from the surrounding environment. Doctors recommend that you consume this fish no more than twice a week.
The vitamin E content of one medium sweet bell pepper is equivalent to 13 percent of the daily recommended intake. A daily dose of the rare vitamin P, which helps strengthen blood vessels’ walls, is also included in each serving. Furthermore, this vegetable outperforms citrus fruits such as oranges and lemons in terms of ascorbic acid content.
Add bell peppers to your diet regularly, and you can help restore the microflora in your intestines, lower your blood pressure, and boost your immunity. When selecting a vegetable, pay close attention to the skin of the fruit. The minor damage and dents there are on it, the better the vitamins are preserved.
The most effective way to consume vitamin E
It is possible to obtain the recommended daily dose of vitamin E without the use of special supplements. It is found in varying amounts in almost all foods, so the likelihood of developing a deficiency is virtually eliminated. In addition, natural tocopherol is far more effective than its synthetic counterpart in terms of antioxidant activity. Vitamin E is a fat-soluble substance, which means that it can be absorbed through the skin. To increase the speed and efficiency of tocopherol absorption, combine lean sources of tocopherol (broccoli, bell peppers, etc.) with vegetable fats. It is sufficient to drizzle a tablespoon of oil over a salad.
A deficiency in tocopherol has been reported in people who have impaired fat absorption. Cystic fibrosis and liver diseases are two conditions where this phenomenon can be observed. Supplements to prevent deficiency are recommended in this situation, but only after consulting with a physician. Muscle weakness, coordination problems, visual impairment, and general malaise can occur due to a prolonged vitamin E deficiency. In the opinion of nutritionists, tocopherol is more readily absorbed when taken in conjunction with another antioxidant, vitamin C.
Vitamin E is necessary and significant because it is involved in various processes in the human body. However, long-term use at high doses can result in hypervitaminosis if taken in large quantities. An excess of vitamin E is accompanied by headache, dizziness, fatigue, abdominal pain, visual impairment. During pregnancy, vitamin E and other drugs are used only on the doctor’s recommendation.
If prolonged use of vitamin E, be aware of the drug’s possible effect on the absorption of other vitamins and minerals. It has been found that vitamin E increases the bioavailability and absorption of vitamins A and C and selenium. At the same time, it reduces the absorption of iron, which is especially important for patients suffering from iron deficiency anemia. In addition, caution should take the vitamin in people who are on therapy with anticoagulants (warfarin) and cytostatics (cyclosporine). Tocopherol may affect their effects.
Vitamin E is destroyed by sunlight, so store products in a place where light does not penetrate. Of all the vitamins, tocopherol is the least sensitive to heat treatment. Still, it is desirable to reduce cooking time and to use gentle methods of food processing. For example, steaming, baking in the oven, or stewing. Most tocopherol is contained in cold-pressed oils, so it is recommended to add them when preparing salads.
Because of its properties, vitamin E is widely used in cosmetology. It is included in various cosmetic products: serums, oils, creams, emulsions, balms. Tocopherol is a mandatory component of products to care for sensitive and irritated skin, shampoos and hair masks, medicinal nail polish. It is not accidentally called the “vitamin of youth”: tocopherol is used in lines of anti-aging cosmetics and preparations for the prevention and correction of age-related skin changes.
Vitamin E softens the skin, thus increasing its elasticity and turgor. It is effective against pigmentation, which is why it is often included in whitening products. In addition, tocopherol helps restore the epidermal barrier – it is used for burns and dry skin. Another valuable property of this vitamin: it protects the skin from the negative effects of the external environment and is included in various protective creams and lipsticks against frost.