Vitamin E is found in various foods, but it can also be used as the integrator: the intestine absorbs all the fat-soluble compounds, which together are referred to as vitamin E, which are then transported into the liver.
Vitamin E: properties and health benefits
Let's see what are the main benefits and what is vitamin E:
- has antioxidant properties, it counteracts the harmful effect of free radicals, counteracting the aging of cells;
- opposes the development of cardiovascular and coronary heart diseases and blood clots, thus preventing the formation of blood clots;
- opposes the development of cancers, such as breast cancer, lung and prostate cancer;
- It strengthens the immune system;
- It protects the body tissues from free radicals;
- It protects the vitamin A from oxidation;
- It protects against pollution damage;
- It is useful for combating diseases of the skin such as acne and eczema;
- It protects eyes from diseases like cataract;
- It prevents hypercholesterolemia;
- It protects the brain from diseases like Alzheimer's;
- avoids the complications related to diabetes;
- It helps to fight rheumatic diseases and cardiac complications;
- It helps to counteract the pain in the legs and restless legs syndrome;
- It helps to regenerate the skin and to heal burns, ulcers and abrasions;
- counteracts headaches;
- contrasts Parkinson's disease;
- It is effective against gastrointestinal diseases;
- is an excellent ally against premenstrual syndrome;
- It proved to be effective in treating diseases such as multiple sclerosis, Huntington's disease and Crohn's disease;
- It is involved in energetic processes as it improves the physical resistance of the person;
- It improves respiratory infections and asthma;
- It decreases the possibility of cerebral stroke;
- It helps combat the kidney problems in children;
- fights hypertension during pregnancy;
- It helps maintain blood fluid and thus improves circulation.
Vitamin E: the richest foods
Where is Vitamin E? Foods rich in vitamin E are those of vegetable origin, in the first place:
- seeds and oils extracted from them (sunflower, olive or wheat germ);
- Cod liver oil;
- Whole grains;
- fruit;
- vegetables;
- hazelnuts, walnuts, almonds, pistachios, pine nuts;
- avocado;
- cow milk;
- yogurt;
- grain;
- Provolone;
- ricotta cheese;
- buffalo mozzarella;
- basil;
- dried apricots;
- olives;
- spinach;
- tomato sauce;
- turnip greens;
- margarine;
- butter;
- cashews;
- chickpeas;
- brown;
- broccoli;
- watercress;
- tomatoes.
We see specifically which of these are the most rich in vitamin E as a percentage:
- Oil, wheat germ 133 mg / 100g
- Oil, sunflower 68 mg / 100g
- Oil, maize 5 mg / 100g
- Oil palm 1 mg / 100g
- Almonds, sweets, dried 26 mg / 100g
- Oil, extra virgin olive oil 4 mg / 100g
- Oil, cod liver 8 mg / 100g
- Oil, peanut 1 mg / 100g
- Oil, oil 5 mg / 100g
- Wheat germ 16 mg / 100g
- Hazelnuts, dried 15 mg / 100g
- Margarine, 1% plant 4 mg / 100g
- Avocado 4 mg / 100g
- Nuts, dried 4 mg / 100g
- Pistachios 4 mg / 100g
- Pecans 3 mg / 100g
- Butter 4 mg / 100g
- wheat bran 6 mg / 100g
- Cashews 1 mg / 100g.
Care should be taken to the cooking of foods rich in vitamin E, as frying and baking will destroy the vitamin content and even freezing. E 'it was also discovered that selenium is an ally of the absorption of vitamin E.
Of course it is best to consume vitamin E directly from fresh foods, since vitamin E supplement derived primarily from the oil unrefined soy.
Vitamin E: the daily requirement
At the moment it is not able to determine a precise value of daily intake of vitamin E as it depends on the state of the body's antioxidant defenses and the amount of polyunsaturated fatty acids present in the diet.
- For infants and children are recommended 4 mg up to 14 years.
- Over 14 years are recommended 15 mg daily.
- For adults, the requirement is 15 mg daily.
There is need to explain why it is be marked IU (international units) using this expression to express the amount of active vitamin. So 1UI = 1 mg.
Vitamin E deficiency symptoms
Since the liver a great store of vitamin E is difficult to grow a shortage. It 's very likely to occur in premature infant while in adults may be cases of vitamin E deficiency due to a problem in the absorption or a neurodegenerative syndrome.
Especially in infants may be cases of anemia and edema in the legs.
Generally manifests a fragility of red blood cells, the shrinkage of collagen, muscle atrophy, weakness, visual problems, diarrhea, loss of balance, oxygen debt and deposits of fat on the arms. It would compromise the absorption of iron and hemoglobin formation, also can cause damage to the kidneys and liver and heart complications.
In adults it is very common to develop gastrointestinal diseases, cystic fibrosis, chronic inflammation of the pancreas, biliary atresia syndrome of intrahepatic cholestasis, cirrhosis primary biliaria, abetalipoproteinemia, intestinal fibrosis, Whipple's disease, intestinal disease scleroderma, chronic pancreatitis and intolerance enteropathy gluten.
In pregnancy, a serious deficiency of vitamin E may be the cause of miscarriage.
But careful not to exceed: Vitamin E in high doses can cause high blood pressure in people who suffer from it and also diabetics should avoid high doses.
