In what foods can you find vitamins E and B in large quantities? What foods are high in vitamin E?

Vitamin E (tocopherol) is a natural substance, without which it is impossible normal functioning human body. This organic compound is directly involved in the growth of cells and tissues, supporting their reproduction. It enters the body through food, so it is important for a person to know which foods contain vitamin E in order to maintain their health. It is also necessary to take into account the rate of consumption of products containing tocopherol so that there is no hypovitaminosis and unpleasant symptoms associated with it.

The value of vitamin E for the human body

The main role of vitamin E is protection cell membranes body from free radicals, through which the necessary substances for humans pass. To protect the cell, tocopherol molecules surround the red blood cells protecting them from attack. If you know which product contains vitamin E, you can quickly improve your health. For example, drink a couple of tablespoons of olive oil after a long party. Among other things, tocopherol:

1. Reduces the formation of scars and scars on the skin.
2. Helps reduce high blood pressure.
3. Reduces fatigue.
4. Prevents senile pigmentation.
5. Helps lower sugar.
6. Improves the functioning of the genital organs, especially during pregnancy.
7. Promotes the absorption of vitamin A.

The benefits of vitamins A and E and what they have in common

The content of vitamin A (retinol / carotene) in the human body is responsible for the work immune system, metabolism, supports the work of the cardiovascular and nervous systems. This is the first assistant. good vision, skin, bones, teeth, hair. Scientists have proven that retinol and carotene prevent the development cancer cells. The main sources of this beneficial organic compound are: sea ​​fish, liver, kidneys, cabbage, lettuce, dairy products.

Vitamin E - prevents aging, helps maintain immunity, takes part in strengthening blood vessels and nourishing cells. If an obstacle (blockage or thrombus) appears in the path of blood flow, then it is able to form a new vessel nearby. It is not without reason that doctors recommend taking them together, because tocopherol does not allow vitamin A to be destroyed, maintaining the necessary balance in the human body.

Major dietary sources of vitamin E

Vitamin E is distributed in products specifically. The main content is found in food of plant origin, but animals also have this organic compound, although in much smaller quantities. The maximum content of vitamin E has wheat germ oil. Therefore, it is popular not only among nutritionists, but also among cosmetologists, who advise using this product in the treatment skin diseases. Other vegetable oils (sunflower, corn, olive, peanut) also contain vitamin E in large quantities.

However, too much vegetable oil in daily diet any person will lead to a lack of tocopherol, because significant reserves are spent only on protection polyunsaturated acids from free radicals, so it is recommended to consume vegetable oils no more than 2-3 tablespoons per day. The high content of this organic compound is found in mustard, turnip greens, sunflower seeds.

vegetable

Natural source of tocopherol are following products vegetable origin:

• nuts: peanuts, walnuts, hazelnuts, pistachios, cashews, almonds;
• legumes: beans, peas;
• cereals: oatmeal, buckwheat, rice;
• vegetables: spinach, tomato, carrot, celery, onion, parsley, Brussels sprouts;
• fruits: banana, pear, orange.
• sprouted grain.

Animals

The list of animal products that contain tocopherol is much smaller, but they are constantly included in daily diet person:

• butter;
• margarine;
• eggs: chicken, quail;
• veal liver;
• lard;
• meat: beef; chicken, pork, lamb, venison;
• maritime and River fish;
• milk: cow, goat;
• cottage cheese;
• hard cheese.

Daily allowance for adults and children

Normal content in the body of an adult male, vitamin E is 7-8 mg per day, women - 5-6 mg, a child - 4-5 mg. In pregnant women, the daily dose should be 10 mg, in nursing mothers - 15 mg. If the family eats foods containing a lot of polyunsaturated fats (vegetable oils, dairy products, meat), then the daily dose should be increased.

It is better to divide consumption into several doses useful substances rather than immediately taking large dosages or generally taking healthy products once a day. So they will be better absorbed by the body. It should be remembered that when using synthetic alpha-tocopherol, the dosage should be increased by 1.5 times, because the effectiveness of an artificially created analogue is much less.

Table of foods high in vitamin E

Signs of overabundance and insufficiency of tocopherol

The human need for useful organic compounds is an integral part of his life. Vitamin E deficiency occurs when eating foods with low content fats. Such problems can lead to diseases of the liver, gallbladder, pancreas, severe anemia, skin problems. Diseases associated with digestive problems, when nutrients are poorly absorbed from the stomach, can also reduce fat content.

With prolonged use of alpha-tocopherol, hypervitaminosis may develop. Against its background, the work of the nervous and cardiovascular systems worsens, and the following can also be observed:

• quickening of breathing;
• convulsions;
• muscle pain;
• dizziness and headache;
• apathy, weakness, fatigue;
• violation of visual perception;
• increased cholesterol;
• decrease in the concentration of sex hormones.

However, an excess of tocopherol is extremely rare. Many adults consume foods high in it on a daily basis without apparent harm. And the deficiency of this organic compound is more common, especially among young people who practice fast food snacks, where the content of tocopherol is not found at all. Watch the video where experts tell why a person needs vitamin E:

In a difficult period for every woman, the menopause is an acute question of how to support your own body and minimize adverse effects. The easiest and most affordable way is balanced diet, optimal in fats, carbohydrates, minerals, proteins and vitamins.

Benefit

Indispensable is vitamin E - tocopherol. He is responsible for youth, health and beauty. Vitamin E with menopause:

• improves blood circulation and tissue oxygen saturation;
• normalizes the hormonal background;
• prevents cataracts;
• prevents the formation of free radicals;
• eliminates senile pigmentation;
• performs the prevention of tumor formation;
• resists thrombosis;
• improves blood composition;
• contributes to the acceleration of metabolism;
• prevents diseases of the heart and blood vessels, as well as the brain;
• increases tissue elasticity;
• protects blood vessels;
• reduces the risk of neoplasms of the breast and ovaries;
• normalizes digestion;
• slows down the aging process;
• gently neutralizes the causes of menopause.

Daily rate for menopause

Vitamin E intakes vary by age, gender, and general condition person. During menopause, they are quite high and amount to 200 mg per day. For example, a child needs only 15 mg, and healthy woman reproductive age 75 - 100 mg. During pregnancy, you need to take vitamin E at a dosage of 400 mg. Dosage for women in menopause optimal for maintaining ovarian function, as well as the level produced in female body estrogen and progesterone.

Foods rich in vitamin E

Where is vitamin E found? In herbal products. The leaders in its content are nuts (almonds, cashews, etc.), seeds and vegetable oils. Germinated wheat seeds are unique in this regard. Green vegetables, such as spinach, broccoli, Brussels sprouts, are rich in useful vitamin green beans and peas. Kiwi, mango, apples, bananas, peaches, raspberries, rose hips also contain this substance. Vegetarian food, as a rule, is balanced in terms of tocopherol content.

The question arises where vitamin E is still contained. It would be a misconception that tocopherol is not found in animal products. It is there, but present in smaller quantities. For example, in butter it contains 25 mg per 100 grams of product. In addition, its structure is such that it collapses when exposed to heat. Housewives who like to overcook food deprive themselves of this necessary substance.

Cereals and coarse, gray flour are also a valuable source of fiber and vitamins. Preference should be given to samples with minimal processing, such as wild, unpolished rice and buckwheat.

A table will help to briefly present the amount of tocopherol content in food:

This list is far from complete, but it is these products that contain the maximum content of natural tocopherol.

artificial sources

It is far from always possible to satisfy the daily requirement for vitamins only through food. Climax is often accompanied by exacerbations chronic diseases digestion, metabolism is disturbed, absorption in the small intestine worsens. In this case, it is advisable to use balanced vitamin-mineral complexes for women. middle age. You can buy them at any pharmacy, and the result will be excellent.

Opponents of multivitamin preparations may focus on capsules or dragees containing only vitamin E in oil, or oil solution for oral administration. These drugs are inexpensive and no less effective.

Many ladies use the above vitamin not only internally, but also externally, adding it to shampoos and creams for hair, face and body. This method enrichment of factory cosmetics is fully justified. It can make hair soft and shiny, and skin smooth and hydrated.

Absorption and drug interactions

Vitamin E is perfectly absorbed along with fats. Consuming on an empty stomach is not recommended. Heat and ultraviolet lead to its destruction. Do not combine it with antibiotics. Caffeine and sleeping pills prevent the absorption of vitamin E. Ascorbic acid, on the contrary, enhances its effect, as well as simultaneous reception with selenium. It enhances the action of anticoagulants, anti-epileptic drugs and anti-inflammatory drugs.

Reception with preparations containing iron and silver is prohibited.

Signs of lack of tocopherol and its excess

Vitamin deficiency is manifested in the following:

• deterioration of the skin condition and the appearance of senile pigmentation;
• hair loss;
• fatigue;
• fragility of nails;
• decreased visual acuity;
• irritability;
• drop in hemoglobin level;
• fragility of blood vessels;
• muscle wasting;
• decreased concentration;
• worsening of the work of the heart;
• slowdown of metabolic processes.

A person who has discovered the described signs in himself should immediately contact a therapist in order to obtain advice on minimizing adverse health effects.

An overdose is also possible, since vitamin E belongs to the group of fat-soluble vitamins and accumulates in the body. Great harm can cause thoughtless drug use. An excess of a vitamin manifests itself as follows:

• diarrhea;
• vomit;
• headache;
• lethargy;
• abdominal pain.

In most cases, these symptoms go away on their own after a while. It is useful to take absorbents within a few days after the onset of the disease.

A well-designed diet can get rid of all the negative manifestations of menopause, improve physical and emotional condition, normalize the production of female sex hormones and slow down aging. Food should contain at least half daily requirement in vitamin E.

The menu of every woman should be dominated by products with high content vitamin E:

• vegetable oil;
• fresh vegetables, fruits and berries;
• legumes;
• greens;
• nuts;
• fatty varieties of fish and meat;
• milk, cottage cheese and cheese;
• gray bread;
• unprocessed cereals.

Do not forget about products with calcium:

• eggs;
• dairy products;
• soya beans;
• yeast.

Foods rich in boron:

• asparagus;
• raisin;
• prunes;
• peaches.

Of course, it is necessary to avoid smoking and drinking alcohol, which contributes to the removal of vitamins and minerals from the body and leads to intoxication. Dieting with moderate exercise fresh air it is possible to maintain health, youth and beauty for a long time even after 50 years.

By learning which foods contain vitamin E, you can design your diet in such a way that it will not only be nutritious and tasty, but also healthy. The vitamins of this group are one of the most important and strong antioxidants, which prevent the development of cancerous diseases, and also slow down the aging process.

What is vitamin E and what is its daily value?

• It has a positive effect on the functioning of the vascular system.
• Normalizes menstrual cycle, as well as reproductive function.
• It slows down the formation of blood clots, which can cause heart attacks or strokes.
• Has antioxidant properties. By its fight against free radicals, this substance protects the body from a slow stop of vital functions.

Those macro- and microelements that are called free radicals are chemical compounds, which can contribute to the development of cancer and pathologies. A significant increase in dietary vitamin E will reduce the risk of cell damage.

What foods are high in vitamin E?

Table of vegetable oils - the main sources of vitamin E

To get the right dose of vitamin E, an adult needs to eat about 25 g of oil made on plant-based or its analogues. Since it is highly resistant to high temperatures, cooking with vegetable oil takes place without loss of contained tocopherol.

It is also worth noting that eating raw seeds, such as pumpkin or sunflower seeds, with a vitamin E content of 21.8 mg per 100 g, is healthier than eating foods high in refined oil. This is due to the fact that a person receives not only vitamins, but also various fats, which have a bad effect on metabolism, physique and heart function.

E-group vitamins are also found in excess amounts in coconut and palm oils. However, you should not abuse them in the diet, as they contain many elements that can adversely affect the process of human metabolism.

Butter - advantages over vegetable oil

Table of nuts rich in vitamin E

What fruits and vegetables contain vitamin E?

Important: The more intensively the cereal was processed, the less useful substances it contains. So, in unpolished rice, 20 times more tocopherol than in a polished product.

Milk and dairy products

• cream contains 0.2 mg per 100 g of product;
• whole milk - 0.1 mg per 100 g;
• sour cream - 0.13 mg per 100 g.

Video: What foods contain vitamin E?

The international name is tocol, tocopherol, tocotrienol, alpha-tocopherol, beta-tocopherol, gamma-tocopherol, delta-tocopherol, alpha-tocotrienol, beta-tocotrienol, gamma-tocotrienol, delta-tocotrienol.

Chemical formula

a brief description of

The active vitamin E compound was isolated in 1936 from wheat germ oil. Since this substance allowed animals to have offspring, the research team decided to call it alpha-tocopherol - from the Greek " tocos" (which means the birth of a child) and " ferein(to grow). To indicate the presence of an OH group in the molecule, "ol" was added to the end. Its correct structure was given in 1938 and the substance was first synthesized by P. Carrer, also in 1938. In the 1940s, a team of Canadian doctors discovered that vitamin E could protect people from coronary heart disease. The demand for vitamin E has increased rapidly. Along with market demand, the number of product types available to the pharmaceutical, food, feed and cosmetics industries has increased. In 1968, Vitamin E was officially recognized as an essential nutrient by the National Academy of Sciences Nutrition and Nutrition Boards.

Foods rich in vitamin E

The approximate presence in 100 g of the product is indicated:

Daily requirement for vitamin E

As we can see, vegetable oils are the main sources of vitamin E. Also, a large amount of vitamin can be obtained from nuts. Vitamin E is very important for our body, so it is necessary to ensure the supply of a sufficient amount of it with food. According to official data, daily rate vitamin E intake is:

Scientists believe that there is strong evidence that daily intake of at least 200 IU (134 mg) of alpha-tocopherol may protect adults from certain chronic diseases such as heart problems, stroke, neurodegenerative diseases, and certain types of cancer.

A major problem in formulating vitamin E recommendations is dependence on polyunsaturated fatty acid (PUFA) intake. There are large differences in PUFA consumption across Europe. Based on the proportional relationship between vitamin E requirements and PUFAs, recommendations should take into account the differing acid intake in different groups population. Given the difficulty of achieving recommendations with optimal effects on human metabolism, the recommended daily intake of vitamin E for adults, expressed in milligrams of alpha-tocopherol equivalents (mg alpha-TEQ), differs in European countries:

• in Belgium, 10 mg per day;
• in France, 12 mg per day;
• in Austria, Germany, Switzerland - 15 mg per day;
• in Italy - more than 8 mg per day;
• in Spain, 12 mg per day;
• in the Netherlands - women 9.3 mg per day, men 11.8 mg per day;
• in the Nordic countries - women 8 mg per day, men 10 mg per day;
• in the UK - women over 3 mg per day, men over 4 mg per day.

Generally, we can get enough vitamin E from food products. In some cases, the need for it may increase, for example, in severe chronic diseases:

• chronic pancreatitis ;
• cholestatic syndrome;
• cystic fibrosis;
• primary biliary cirrhosis;
• irritable bowel syndrome;
• ataxia.

These diseases interfere with the absorption of vitamin E in the intestine.

Chemical and physical properties

Vitamin E refers to all tocopherols and tocotrienols that exhibit alpha-tocopherol activity. Due to the phenolic hydrogen on the 2H-1-benzopyran-6-ol core, these compounds exhibit varying degrees of antioxidant activity depending on the location and number of methyl groups and the type of isoprenoids. Vitamin E is stable when heated to temperatures between 150 and 175°C. It is less stable in acidic and alkaline environments. α-Tocopherol has the consistency of a clear, viscous oil. It may break down during some types of food processing. At temperatures below 0° C, it loses its activity. Its activity adversely affects iron, chlorine and mineral oil. Insoluble in water, freely soluble in ethanol, miscible in ether. Color - slightly yellow to amber, almost odorless, oxidizes and darkens when exposed to air or light.

The term vitamin E encompasses eight related, naturally occurring fat-soluble compounds: four tocopherols (alpha, beta, gamma, and delta) and four tocotrienols (alpha, beta, gamma, and delta). In humans, only alpha-tocopherol is selected and synthesized in the liver, so it is the most abundant in the body. The form of alpha-tocopherol found in plants is RRR-alpha-tocopherol (also called natural or d-alpha tocopherol). The form of vitamin E primarily used in fortified foods and supplements is all-rac-alpha-tocopherol (synthetic or dl-alpha-tocopherol). It contains RRR-alpha-tocopherol and seven very similar forms of alpha-tocopherol. All-rac-alpha-tocopherol is defined as slightly less biologically active than RRR-alpha-tocopherol, although this definition is currently under review.

Useful properties and its effect on the body

Metabolism in the body

Vitamin E is a fat-soluble vitamin that is broken down and stored in body fat. It acts as an antioxidant, destroying free radicals that damage cells. Free radicals are molecules that have an unpaired electron, making them highly reactive. They feed on healthy cells during the row biochemical processes. Some free radicals are natural by-products of digestion, others come from cigarette smoke, carcinogens from grilling and other sources. Healthy cells damaged by free radicals can lead to the development of chronic diseases such as heart disease and cancer. Having enough vitamin E in the diet can help preventive measure to protect the body from these diseases. Optimal absorption is achieved when vitamin E is ingested with food. .

Vitamin E is absorbed into the intestines and enters the bloodstream through lymphatic system. It is absorbed along with lipids, enters the chylomicrons and is transported to the liver with their help. This process is similar for all forms of vitamin E. Only after passing through the liver, α-tocopherol appears in plasma. Most of the consumed β-, γ- and δ-tocopherol is secreted into bile or not absorbed and excreted from the body. The reason for this is the presence in the liver of a special substance - a protein that transports exclusively α-tocopherol, TTRA.

Plasma administration of RRR-α-tocopherol is a saturating process. Plasma levels stop rising at ~80 µM when supplemented with vitamin E, even though doses are increased to 800 mg. Studies show that the limitation of plasma α-tocopherol concentration appears to be the result of a rapid replacement of circulating newly absorbed α-tocopherol. These data are consistent with kinetic analyzes demonstrating that the entire plasma composition of α-tocopherol is renewed daily.

Interaction with other elements

Vitamin E has an antioxidant effect when combined with other antioxidants including beta-carotene, vitamin C, and selenium. Vitamin C can restore oxidized vitamin E to its natural antioxidant form. Megadoses of vitamin C may increase the need for vitamin E. Vitamin E may also protect against some of the effects of excess vitamin A and regulate vitamin A levels. Vitamin E is essential for the action of vitamin A, and a high intake of vitamin A can reduce the absorption of vitamin E.

Vitamin E may be needed to convert vitamin B12 to its active form and may reduce some of the symptoms of zinc deficiency. Large doses of vitamin E may interfere with the anticoagulant effect of vitamin K and may reduce intestinal absorption of vitamin K.

Vitamin E increases the absorption of vitamin A in the intestine at medium and high concentrations, up to 40%. A and E together lead to increased antioxidant capacity, protection against certain forms of cancer, and support for gut health. They work synergistically to prevent obesity, hearing loss, metabolic syndrome, inflammation, immune response, maintaining brain health.

Selenium deficiency exacerbates the effects of vitamin E deficiency, which in turn can prevent selenium toxicity. A combined deficiency of selenium and vitamin E has a greater effect on the body than a deficiency of only one of the nutrients. General action vitamin E and selenium can help prevent cancer by stimulating apoptosis in abnormal cells.

Inorganic iron interferes with the absorption of vitamin E and can destroy it. Vitamin E deficiency exacerbates iron excess, but supplemental vitamin E prevents it. It is best to take these supplements at different times.

Digestibility

Vitamins bring the greatest benefit if they are combined correctly. For the best effect, we recommend using the following combinations:

• tomato and avocado;
• fresh carrots and nut butter;
• greens and salad with olive oil;
• sweet potato and walnut;
• sweet pepper and guacamole.

A combination of spinach will be useful (moreover, having succumbed to heat treatment, it will have a large nutritional value) and vegetable oil.

natural vitamin E is a family of 8 different compounds - 4 tocopherols and 4 tocotrienols. This means that if you consume certain healthy foods, you will get all these 8 connections. In turn, synthetic vitamin E contains only one of these 8 components ( alpha tocopherol). Thus, a vitamin E tablet is not always a good idea. Synthetic medicines cannot give you what natural sources of the vitamin can. There is a small amount medicinal vitamins, which also contain vitamin E acetate and vitamin E succinate. Although they are known to prevent heart disease, we still recommend that you get your vitamin E from your diet.

Application in official medicine

Vitamin E performs following features in the body:

• maintaining healthy level cholesterol in the body;
• fighting free radicals and preventing the occurrence of diseases;
• restoration of damaged skin;
• maintaining hair density;
• balance of hormone levels in the blood;
• relief of symptoms of premenstrual syndrome;
• improvement of vision;
• slowing down the process of dementia in Alzheimer's disease and other neurodegenerative diseases;
• possible decline the risk of cancer;
• increased endurance and muscle strength;
• great importance during pregnancy, growth and development.

Taking vitamin E in the form medicinal product effective in the treatment of:

• ataxia - a motor disorder associated with a lack of vitamin E in the body;
• vitamin E deficiency. In this case, as a rule, 60-75 International Units of vitamin E per day are prescribed.

Most often, the effectiveness of vitamin E in such cases is manifested in combination with other drugs. Before taking it is necessary to consult with your doctor.

In pharmacology, vitamin E is found in the form of soft capsules of 0.1 g, 0.2 g and 0.4 g, as well as a solution of tocopherol acetate in oil in vials and ampoules, fat-soluble vitamins, powder for the manufacture of tablets and capsules with a content of 50% vitamin E. These are the most common forms of the vitamin. In order to convert the amount of a substance from International Units to mg, it is necessary to equate 1 IU to 0.67 mg (if we are talking about the natural form of the vitamin) or to 0.45 mg (synthetic substance). 1 mg of alpha-tocopherol is equal to 1.49 IU in natural form or 2.22 synthetic substances. Accept dosage form vitamin is best before or during meals.

Application in traditional medicine

Folk and alternative medicine appreciates vitamin E primarily for its nourishing, regenerative and moisturizing properties. Oils, as the main source of the vitamin, are very often found in folk recipes for various diseases and skin problems. For example, olive oil is considered an effective remedy for psoriasis - it moisturizes, soothes the skin and reduces inflammation. It is recommended to apply oil on the scalp, elbows and other affected areas.

For treatment various kinds dermatitis, jojoba oil, coconut oil, wheat germ oil, grape seed oil are used. All of them help cleanse the skin, soothe inflamed areas and saturate the skin with beneficial substances.

Comfrey ointment, which includes vitamin E, is recommended for arthritis. To do this, first mix the leaves or roots of comfrey (1:1, as a rule, a glass of oil to 1 glass of the plant), then make a decoction from the resulting mixture (boil for 30 minutes). After that, the broth is filtered and a quarter cup is added. beeswax and a little pharmacy vitamin E. A compress is made from such an ointment, they are kept on painful areas for a day.

Another of the many plants containing vitamin E is ivy. For treatment, the roots, leaves and branches of the plant are used, which are used as an antiseptic, anti-inflammatory effect, have expectorant, diuretic and antispasmodic effects. The decoction is used for rheumatism, gout, purulent wounds, amenorrhea and tuberculosis. Ivy preparations should be used with caution, since the plant itself is poisonous and contraindicated in pregnancy, hepatitis and children.

In addition, vitamin E is traditionally considered a fertility vitamin, it is used for ovarian failure syndrome, male and female infertility. For example, a mixture of evening primrose oil and pharmacy vitamin E is considered effective (1 tablespoon of oil and 1 vitamin capsule, taken for a month three times a day before meals).

Universal remedy is an ointment based on sunflower oil, beeswax and honey. Such an ointment is advised to be used externally (for the treatment of various skin lesions, from mastopathy) and internally (in the form of tampons for a runny nose, inflammation of the ears, diseases of the reproductive organs, as well as ingestion for constipation and peptic ulcers).

Vitamin E in scientific research

• A new study has identified genes that control the amount of vitamin E in corn grains, which can stimulate further improvement in the food and nutritional qualities of the product. Scientists conducted several types of analyzes to identify 14 genes that synthesize vitamin E. Recently, six protein-coding genes responsible for the synthesis of vitamin E have been discovered. Breeders are working to increase the amount of provitamin A in corn, while increasing the composition of vitamin E. and tocochromanols are essential for seed viability. They prevent the oils from settling in seeds during storage, germination and early seedlings.
• Vitamin E is so popular among bodybuilders for a reason - it really helps maintain muscle strength and health. Scientists have finally managed to understand how this happens. Vitamin E has long established itself as a powerful antioxidant, and it has recently been studied that without it, the plasma membrane (which protects the cell from leakage of its contents, and also controls the flow and release of substances) would not be able to fully recover. Since vitamin E is fat soluble, it can actually be incorporated into the membrane, protecting the cell from free radical attack. It also helps preserve phospholipids, one of the most important cellular components responsible for repairing cells after damage. For example, when exercise mitochondria burn much more oxygen than usual, leading to more free radical production and membrane damage. Vitamin E ensures their full recovery, despite increased oxidation, keeping the process under control.
• Vitamin E-deficient zebrafish produced offspring with behavioral and metabolic problems, according to a new study from the University of Oregon. These findings are significant because the neurological development of zebrafish is similar to human neurological development. The problem may be exacerbated in women childbearing age who avoid high-fat foods and refuse oils, nuts and seeds, which are among the foods with the most high level vitamin E - an antioxidant necessary for the normal embryonic development of vertebrates. Embryos lacking vitamin E had more deformities and a higher death rate, as well as an altered DNA methylation status as early as five days after fertilization. Five days is the time it takes for a fertilized egg to become a swimming fish. The results of the study suggest that vitamin E deficiency in zebrafish results in prolonged violations, which are not eliminated even with later dietary vitamin E supplementation.
• A new discovery by scientists proves that eating a salad with the addition of vegetable fat helps the absorption of eight nutrients. And eating the same salad, but without oil, we reduce the body's ability to absorb trace elements. Some types of salad dressings can help you absorb more nutrients, according to research. The researchers found increased absorption of several fat-soluble vitamins in addition to beta-carotene and three other carotenoids. This result can reassure those who, even when on a diet, cannot resist adding a drop of oil to their diet. light salad.
• Preliminary evidence suggests that antioxidant vitamin E and selenium supplements - alone or in combination - do not prevent dementia in asymptomatic older men. However, such a conclusion cannot be final due to insufficient study, inclusion of only men in the study, short time drug exposure, different dosage and methodological limitations based on actual incident reporting.

Use in cosmetology

Due to its valuable properties, vitamin E is very often an ingredient in many cosmetics. It is listed as " tocopherol» (« tocopherol") or " tocotrienol» (« tocotrienol"). If the name is preceded by the prefix "d" (for example, d-alpha-tocopherol), then the vitamin is obtained from natural sources; if the prefix is ​​“dl”, then the substance was synthesized in the laboratory. Cosmetologists appreciate vitamin E for the following characteristics:

• vitamin E is an antioxidant and destroys free radicals;
• it has sunscreen properties, namely, it increases the effectiveness of the sunscreen effect of special creams, and also alleviates the condition after sunburn;
• has moisturizing qualities - in particular, alpha-tocopherol acetate which strengthens the natural skin barrier and reduces the amount of fluid lost;
• excellent preservative that protects active ingredients in cosmetics from oxidation.

There are also a very large number of natural recipes for skin, hair and nails that effectively nourish, restore and tone them. by the most in a simple way skin care is rubbing various oils into the skin, and for hair - apply oil to the entire length of the hair for at least an hour before washing once or twice a week. If you have dry or flaccid skin, try using a mixture of rose oil and pharmacy vitamin E to stimulate collagen production. Another anti-aging recipe includes cocoa butter, sea buckthorn and tocopherol solution. A mask with aloe vera juice and a solution of vitamin E, vitamin A and a small amount of nourishing cream nourishes the skin. An exfoliating universal effect will bring an egg white mask, a spoonful of honey and a dozen drops of vitamin E.

Dry, normal and combination skin will be transformed by a mixture of banana pulp, high fat cream and a few drops of tocopherol solution. If you want to give your skin an extra tone, mix the pulp of a cucumber and a couple of drops of an oil solution of vitamin E. An effective mask with vitamin E for wrinkles is a mask with pharmacy vitamin E, potato pulp and parsley sprigs. A mask consisting of 2 milliliters of tocopherol, 3 teaspoons of red clay and anise essential oil will help get rid of acne. For dry skin, try mixing 1 ampoule of tocopherol and 3 teaspoons of kelp - this mask will moisturize and restore the skin.

If you have oily skin, use a mask that contains 4 milliliters of vitamin E, 1 crushed activated charcoal tablet and three teaspoons of ground lentils. For aging skin, a sheet mask is also used, which includes wheat germ oil with the addition of other essential oils - rose, mint, sandalwood, neroli.

Vitamin E is a powerful stimulant for the growth of eyelashes: castor oil, burdock, peach oil are used for this, which are applied directly to the eyelashes.

Masks containing vitamin E are indispensable for the health and beauty of hair. For example, a nourishing mask with jojoba oil and burdock oil. For dry hair fit a mask of burdock, almond and olive oils, as well as an oil solution of vitamin E. If you notice that your hair has begun to fall out, try applying a mixture of potato juice, aloe vera juice or gel, honey and pharmacy vitamins E and A. To give hair shine, you can mix olive and Burr oil, vitamin E oil solution and one egg yolk. And, of course, we must not forget about wheat germ oil - a vitamin "bomb" for hair. To refresh and add shine to your hair, combine banana pulp, avocado, yogurt, vitamin E oil solution and wheat germ oil. All of the above masks should be applied for 20-40 minutes, wrapping the hair with a plastic bag or cling film, and then rinse with shampoo.

• sunflower or olive oil, a few drops of iodine and a few drops of vitamin E - will help with exfoliating nails;
• vegetable oil, an oil solution of vitamin E and a little red pepper - to accelerate the growth of nails;
• walnut oil, vitamin E and essential oil lemon - from brittle nails;
• olive oil and vitamin E solution - to soften the cuticles.

Use in animal husbandry

All animals need adequate levels of vitamin E in the body to support healthy growth, development and reproduction. Stress, exercise, infection and tissue injury increase the animal's need for the vitamin.

It is necessary to ensure its intake through food - fortunately, this vitamin is widely distributed in nature. Vitamin E deficiency in animals manifests itself in the form of diseases, most often attacking body tissues, muscles, and also manifests itself in the form of apathy or depression.

Use in crop production

A few years ago, researchers at the University of Toronto and Michigan made a discovery about the benefits of vitamin E for plants. As it turned out, the addition of vitamin E to the fertilizer will reduce the susceptibility of plants to cold temperatures. As a result, this makes it possible to discover new, cold-resistant varieties that will bring a better harvest. Gardeners who live in colder climates can experiment with vitamin E and see how it affects plant growth and longevity.

The use of vitamin E in industry

Vitamin E is widely used in the cosmetic industry - it is a very common component of creams, oils, ointments, shampoos, masks, etc. In addition, it is used in Food Industry as food additive E307. This supplement is completely harmless and has the same properties as natural vitamin.

Vitamin E is contained in the protective coating of grains, so its amount is sharply reduced when they are crushed. To preserve vitamin E, extraction from nuts and seeds must be done naturally, for example, by cold pressing, and not by thermal or chemical extraction, used in the food industry.

If you have stretch marks from weight changes or pregnancy, vitamin E can go a long way in minimizing them. With its powerful antioxidant compounds that stimulate the body to create new skin cells, it also protects collagen fibers from the damage that free radicals can cause. In addition, vitamin E stimulates skin elasticity to prevent new stretch marks.

Contraindications and warnings

Vitamin E is a fat-soluble vitamin and is not destroyed when exposed to enough high temperatures(up to 150-170°C). It is exposed to ultraviolet rays and loses its activity when frozen.

Signs of vitamin E deficiency

True vitamin E deficiency is very rare. Overt symptoms have not been found in healthy people receiving at least a minimal amount of the vitamin from food.

Vitamin E deficiency can be experienced by premature infants born weighing less than 1.5 kg. Also, people who have problems with the absorption of fat in the digestive tract are at risk of developing a vitamin deficiency. Symptoms of vitamin E deficiency are peripheral neuropathy, ataxia, skeletal myopathy, retinopathy, and impaired immune response. A sign that your body is not getting enough vitamin E can also be the following symptoms:

• difficulty walking and difficulty in coordination;
• muscle pain and weakness;
• visual disturbances;
• general weakness;
• decrease in sexual desire;
• anemia.

If you notice one of these symptoms, it is worth considering a visit to the doctor. Only an experienced specialist will be able to determine the presence of a particular disease and prescribe the appropriate treatment. As a rule, vitamin E deficiency occurs as a result of genetic diseases such as Crohn's disease, ataxia, cystic fibrosis and other diseases. Only in this case are assigned large doses medicinal vitamin E supplements.

Precautionary measures

For most healthy people, vitamin E is very beneficial, both when taken orally and when applied directly to the skin. Most people do not experience any side effects at the recommended dose, but adverse reactions may occur at high doses. It is dangerous to exceed the dose if you suffer from heart disease or diabetes. In this case, the dose of 400 International Units (about 0.2 grams) per day should not be exceeded.

Some research suggests that taking high doses of vitamin E, which is between 300 and 800 IU each day, may increase the chance of hemorrhagic stroke by 22%. Another serious side effect consuming too much vitamin E is an increased risk of bleeding.

Avoid taking supplements containing vitamin E or any other antioxidant vitamins immediately before and after angioplasty.

Very high vitamin E supplements can potentially lead to the following health problems:

• heart failure in people with diabetes;
• worsening bleeding;
• risk re-cancer prostate, neck and head;
• increased bleeding during and after surgery;
• an increased chance of dying from a heart attack or stroke.

One study found that vitamin E supplements can also be harmful for women who are in the early stages of pregnancy. High doses Vitamin E supplementation can also sometimes lead to nausea, diarrhea, abdominal cramps, fatigue, weakness, headache, blurred vision, rash, bruising, and bleeding.

Interaction with other drugs

Since vitamin E supplements can slow blood clotting, they should be taken with caution with similar drugs (aspirin, clopidogrel, ibuprofen, and warfarin) as they can markedly increase this effect.

Cholesterol-lowering medications can also interact with vitamin E. It is not known for certain whether these medications are less effective when taking vitamin E alone, but when combined with vitamin C, beta-carotene, and selenium, this effect is very common.

We have collected the most important points about vitamin E in this illustration and we will be grateful if you share the picture in social network or blog, with a link to this page:

Without vitamins human body will not be able to function correctly. These biological active substances come with food only. As part of the 13 most important for the life of low molecular weight organic matter there is a unique vitamin.

It is vitamin E or tocopherol. It is responsible for our youth and sexual function.

What foods contain vitamin E, where is it more, a reliable table with specific gravity daily dose You will find in our article.

Tocopherol is included in the group of fat-soluble vitamins. This is a kind of external hormone, courier important information between cells and tissues. Soaked up from small intestine, it is transported in the body by lipoproteins - complexes of proteins and lipids. It is a powerful antioxidant, antihypoxant and immunomodulator.

Vitamin E inactivates toxic products released as a result metabolic processes in a cage. Tocopherol protects against them:

• Molecular bonds of keratin and retinol,
• cell membrane phospholipids,
• hormones produced by the endocrine and gonads
• red blood cells from hemolysis, preventing thrombosis.

Tocopherol saves oxygen consumption by cells by controlling the synthesis of ubiquinone (coenzyme Q), important component tissue respiration. Strengthens the body's immune defenses.

Daily intake of tocopherol

Norm physiological need in tocopherol depends on the age of the person. In newborns up to 6 months of age, the daily intake is 3 mg. Preschoolers should get 4 to 7 mg of the vitamin daily. Schoolchildren (under 14 years old) - from 7 to 10 mg.

For the young generation up to 18 years old and healthy adults, an adequate level of tocopherol intake is set at 15 mg.

Tocopherol Deficiency Symptoms

The lack of tocopherol develops as a result of congenital metabolic disorders, aggressive effects environment, nutritional deficiency.

Its deficiency manifests itself:

• violation of reproductive ability - a decrease in potency in men, miscarriage in pregnant women;
• hemolytic anemia in newborns;
• edema, vomiting, increased pressure in early pregnancy;
• violation of muscle tone,
• retinal degeneration,
• liver necrosis,
• loss of coordination, decreased reflexes, impaired speech, loss of skin sensitivity due to disorders of the nervous system.

What foods are high in vitamin E

There are many sources on the Internet where vitamin E is located, in which foods it contains the most. What resources contain reliable data? You can check the reference table of the chemical composition of foods, which includes vitamins. It was compiled by domestic scientists of the 90s of the XX century.

The composition of the products was determined by unified physical and chemical methods of alkaline hydrolysis, extraction of unsaponifiable residue, chromatography.

Cooked foods containing vitamin E in in large numbers:

• wheat and Rye bread prepared according to old traditional recipes;
• premium pasta;
• cereals;
• butter;
• tahini halvah;
• mackerel in oil;
• Atlantic horse mackerel

Herbal Products

Vegetable oils- foods that contain the most vitamin E. But they must be fresh, obtained by cold pressing. The process of refining vegetable oils goes through 8 processing stages. The result is butter or margarine without useful ingredients. fatty acids and tocopherol.

IMPORTANT! Consumption of food cooked in refined oil can provoke hypovitaminosis!

An excess of vegetable oils in the diet intensifies the consumption of tocopherol for the processing of unsaturated fatty acids and prevents the accumulation of lipid peroxidation products.

An analysis of the table shows what contains the most vitamin E, except for oils. Nuts, sea buckthorn, carrots, peaches, chokeberry, leek have a pronounced antioxidant property.

Animal products

The table shows that animal-derived foods rich in vitamin E do not provide the body with such a high content of tocopherol when fed, as vegetable oil does. Seafood contains more vitamin than meat and milk. The list below confirms this. Its source is Chemical composition Food Products, Volume 2, 1987. Edited by I. M. Skurikhin and M. N. Volgarev.

Table of vitamin E content in products

Vitamin E capsules

Synthetic tocopherol is obtained by synthesis from wheat germ seed oil, pumpkin seeds, and milk thistle. The substance is available in capsules, chewable lozenges. Tocopherol acetate 100, 200 and 400 mg - a kind of remedy.

Aevit - complex drug, which includes 100 mg of tocopherol. An integral part of the preparations Leciton, Essentiale. Contained in the multivitamins Triovit, Undevit, Decamevit, Complivit, Vitamax.

Vitamin E tablets

Tocopherol tablets are unpopular. Dissolving, produces an irritating effect on the digestive system.

REFERENCE. Ascorbic acid saves tocopherol reserves. Vitamin C is prescribed to enhance its antioxidant effect.

Manifestations of an overdose

REFERENCE. If you increase the intake of tocopherol by 100 times, it ceases to be a vitamin. Becomes a medicine to reduce the risk of heart attacks and strokes. Prevents blood clotting.

A megadose of tocopherol (more than 1 g per day) can cause hypertriglyceridemia and an increase in blood pressure.

Manifestations of hypervitaminosis:

• thrombocytopenia, poor blood clotting;
• weakening of twilight vision;
• dyspeptic phenomena;
• headache, muscle cramps, weakness;
• decrease in potency.

Contraindications for use

Contraindications to taking tocopherol are not absolute.

Vitamin E enhances the action of insulin. In patients receiving it diabetes exclude the consumption of tocopherol.

Vitamin E aggravates the action of the anticoagulant, and reduces the level of clotting factors. In patients taking heparin, warfarin should stop taking tocopherol to prevent bleeding.

The functioning of vitamin E in the body will be effective with a properly composed diet, taking into account the interaction with other organic substances.
Expended tocopherol must be reimbursed in a timely manner.

In contact with