Vitamin E, also called tocopherol, is one of the most essential elements for the human body. That is why it is always included in dietary supplements and advised to be taken by women during pregnancy. Tocopherol is needed for the normal functioning of all vital systems. In order to never experience a deficiency in this element, you need to know where vitamin E is found the most, in which foods this element is contained in the maximum amount.
Useful properties
Tocopherol is a powerful antioxidant that has the ability to keep young and have a beneficial effect on the reproductive system. Vitamin E plays the role of a protector of the body, fighting the first signs of aging and free radicals. The following set of useful properties of tocopherol can be distinguished:
- Removes toxins from the body.
- Increases muscle tone.
- Eliminateshormonal failure.
- Increases immunity.
- Prevents the accumulation of carcinogens.
- Improves tissue regeneration and nutrition at the cellular level.
- Is one of the best elements for the prevention of anemia and diabetes.
- Reduces blood pressure.
- Good for circulation.
- Prevents blood clots.
- Makes vessel walls stronger and more elastic.
Doctors note the high efficiency of this element in the prevention of cancer, as well as in pathologies of the cardiovascular system. Therefore, everyone needs to know where vitamin E is located, what is the daily intake for maintaining good he alth.
Where is tocopherol found
To replenish its reserves in the body, it is necessary to include foods that contain it in the diet. The source of this vitamin are vegetables, herbs, vegetable oils. Its reserves can be replenished by eating food of animal origin. It includes chicken eggs, milk and liver. Having information about where vitamin E is found in foods, you can not worry about its lack in the body. The usual balanced diet is most often enough to replenish the daily intake of tocopherol.
As for vegetables, it is necessary to choose fresh foods to saturate with vitamin E. In frozen, the amount of tocopherol is halved. Canned ones lose it almost completely. That's whyIt is not so easy to make up for the deficiency of this vitamin. Because of this, many decide to drink tocopherol capsules. But without a quality and varied diet, no supplements can have a beneficial effect on he alth.
Max vitamin E content
Thinking about where vitamin E is most of all, it is necessary to remember vegetable oils. They can be seasoned with fresh vegetable salads or taken in pure form (no more than one tablespoon per day). Most of all tocopherol in wheat germ oil, sunflower, olive, soybean and corn. When adding them to the diet, it is important to remember that they cannot be fried. The heat treatment process destroys all useful elements, including vitamin E.
You also need to look for tocopherol in nuts, seeds, green beans, green vegetables, buckwheat and eggs. It is in this food that its maximum amount is found.
Amount of tocopherol in products
Knowing where vitamin E is located, in which foods to look for it in the maximum amount, many diseases and beriberi can be prevented. This item is most found in the following products:
- Olive Oil - 12 mg.
- Wheat Germ Oil - 300mg
- Sunflower oil - 67mg
- Almonds - 27 mg.
- Walnuts - 23 mg.
- Peanuts - 10 mg.
- Buckwheat - 6mg
- Dried apricots - 5.5 mg.
- Green beans - 3.8 mg.
- Chicken egg - 2 mg.
- Beef liver - 1.3 mg.
- Brussels Sprouts - 1 mg.
- Carrots - 0.63 mg.
- Beef - 0.6 mg.
- Curd – 0.4 mg.
- Milk - 0.09 mg.
The amount of vitamin in 100 g of the product is indicated. Based on this list, we can conclude where vitamin E is located in the maximum amount.
Daily Value
Filling up the deficiency of vitamins, it is very important to observe the daily norm of each of them. Otherwise, hypervitaminosis may develop, which affects the body no less negatively than beriberi. Doctors recommend the following amounts of vitamin E:
- For infants - 1-4 IU. This is the amount they receive from their mother's breast milk.
- For preschoolers - 6-7 IU.
- School students need at least 7-8 IU of the vitamin. They need this dosage for mental stress at school.
- Women need 8 IU of the vitamin daily.
- 10-15 IU for breastfeeding mothers.
- The norm for men is 10 IU.
Such dosages can be easily obtained from the usual foods. Therefore, those who have identified a lack of this element, you just need to review your daily diet and slightly adjust it. It is very important to know where and how much vitamin E is in food. This is the only way to keep your body he althy.
Indications for vitamin intake
The doctor may prescribeadditional intake of tocopherol in the following conditions:
- Hormonal or menstrual disruption in women.
- During pregnancy.
- With diseases of the cardiovascular system.
- When a risk of a heart attack is identified.
- Disruption in the gastrointestinal tract, liver or gallbladder.
- During an exacerbation of a chronic disease.
- With high physical and mental stress.
- During chemotherapy.
- As a prophylactic after surgery.
Biologically active food supplements should be prescribed only after consulting a doctor. Each of the above cases affects the human body in different ways. Therefore, self-medication and without the approval of a specialist, it is impossible to start taking vitamin E.
Contraindications
This useful vitamin has a minimum number of contraindications and almost no side effects. However, it must be taken with caution in people with hypertension, as tocopherol can increase blood pressure when consumed above normal. An overdose can occur if you consume about 40,000 IU of vitamin E per day, which is almost impossible. The main contraindication is individual intolerance. In this case, nausea, vomiting, bouts of diarrhea, and allergic skin rashes may occur.
Vitamin E deficiency
Before you wonder where vitamin E is, you should make surethat this element is really lacking in the body. To do this, you need to donate blood for analysis, which will reveal a deficiency, surplus or norm of a vitamin. Without analysis, a lack of tocopherol can be determined by the following signs:
- Dry skin and brittle hair that looks dull.
- Poor vision, inability to concentrate on any object.
- Brittle and exfoliating nail plates.
- Permanent apathy and depression.
- Decreased muscle mass.
- Low libido.
- Inability to conceive.
- Anemia.
- Bad coordination.
If at least one symptom is detected, it is necessary to completely review the quality of nutrition and consult a doctor. Perhaps there is a lack of not only vitamin E, but also other important trace elements.
The benefits of vitamin E for women
Women of reproductive age experience an increased need for this element. Therefore, they must know where vitamin E is contained. They need it for successful conception, he althy pregnancy and elimination of unpleasant symptoms of toxicosis. Tocopherol helps the thyroid gland, adrenal glands and pituitary gland to function normally. With regular use of the daily norm after 45 years, the risks of serious diseases of the cardiovascular system are reduced. The use of foods rich in this vitamin prevents age-related changes in the retina.
Sufficientthe amount of tocopherol prolongs the youthfulness of the skin, making it more elastic and firm. Many use it for application to the skin of the face, purchasing vitamin E in capsules. They can be added to the cream for daily use. Tocopherol will enhance the effect of any care product.
Knowing where vitamin E is in foods, you can use it to eliminate the signs of premenstrual syndrome, relieving pain in the mammary glands and swelling. Vitamin E also has a good effect on the emotional state during stressful situations. Therefore, those women who, due to their professional activities, are highly stressed due to their professional activities, need to lean on products with its content.
This essential element is needed by both women and men, so everyone should try to get their daily allowance from food.
