Vitamin E or as it is popularly called: “elixir of youth and fertility”
What is vitamin E: it is fat-soluble, is not formed in the human body and is not stored for long, and is not dangerous in large doses.
The meaning and role of vitamin E
Vitamin E is the main antioxidant (anti-oxidant substances), fighting free radicals that have a harmful effect on the body's cells. Scientists have found that each cell is attacked by free radicals about 10 thousand times a day. Particular attention should be paid to replenishing reserves of this vitamin: people leading an active and athletic lifestyle, people who want to have children.
Vitamin E: prevents or eliminates circulatory disorders, strengthens the walls of blood vessels and therefore prevents the formation of blood clots, reduces the possibility of scar formation, lowers blood pressure. The vitamin has a beneficial effect on sore eyes, and very well ensures metabolism in skeletal muscles, muscles of the heart, liver and nervous system, delays the development of heart failure. Properly ensures the functioning of the sex glands (in the absence of the vitamin, a woman cannot become pregnant, and a man cannot have offspring). The vitamin also effectively slows down the aging process and prevents muscle weakness and fatigue. Vitamin E is widely used in the prevention of atherosclerosis.
Daily requirement of vitamin E
Recommended daily norm vitamin E is:- children under 1 year - 0.5 mg/kg;
- adults - 0.3 mg/kg.
Pregnant, nursing mothers, and athletes are recommended to increase this dose.
Please note that the calculation is based on the person's weight.
What foods contain vitamin E (sources)
Plant foods containing vitamin E:
Sunflower oil, sunflower seeds, soybean oil, almonds, margarine, cereals and legumes, walnuts, peanuts, butter, Brussels sprouts, broccoli, green leafy vegetables, sea buckthorn, rowan, rose hips, apple and pear seeds.
Vitamin E is found in foods of animal origin:
Chicken egg, milk and dairy products, beef, lard, liver.
Interaction and compatibility (contraindications) of vitamin E
Vitamin E works closely with selenium to protect against free radicals, so they should be taken together. The trace elements of iron and vitamin E should not be taken together. In various organs, primarily in the retina, thanks to electrons, oxidized and deteriorated vitamin E molecules can be restored. Tocopherol deficiency can lead to decreased magnesium levels in the body. Zinc deficiency also aggravates the symptoms of vitamin E deficiency.
Symptoms of Vitamin E Deficiency
Possible symptoms of vitamin E deficiency:- dry skin;
- weakened visual acuity;
- increased fatigue;
- nervousness, irritability;
- absent-mindedness;
- brittle nails;
- muscular dystrophy;
- sexual dysfunction;
- sexual apathy;
- impaired coordination of movements;
- anemia;
- infertility;
- fat deposits on muscles;
- heart diseases;
- age spots on the skin.
Symptoms of E overdose
Possible symptoms of vitamin E overdose:Vitamin E is practically safe and non-toxic, but in large doses it can cause side effects: nausea, upset stomach, diarrhea, blood pressure.
Vitamin E is one of the most important vitamins with antioxidant properties. The vitamin's actions are usually related to skin health, but it also plays a role in the proper functioning of many organs of the body. Make sure you get enough of the vitamin by eating plenty of foods rich in it.
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Benefits of Vitamin E
Vitamin E (alpha tocopherol) is an important fat-soluble antioxidant compound that helps the body neutralize the harmful effects of fat oxidation by fighting free radicals and preventing the development of certain chronic diseases and aging of body cells. Vitamin E is a vital element in maintaining a healthy immune system.
This vitamin helps cope with stress, promotes fertility, minimizes the risk of cancer and ischemia, and reduces blood clotting. Vitamin E is useful for women, as it relieves menstrual cramps and fights dysmenorrhea. It is recommended for pregnant and lactating women. Those who do not consume enough vitamin E often complain of an inability to concentrate and fatigue. Low libido can also be the result of a vitamin E deficiency.
Medical experts have proven the benefits of vitamin E in prevention mental disorders such as dementia and Alzheimer's disease
Nuts and seeds
One of the foods richest in vitamin E is almonds. Just 30 g of raw almonds contain 7.5 mg of this vitamin, and almond milk and almond oil are also rich in vitamin E.
About 30 g of hazelnuts can provide you with 20% of the required daily dose of vitamin E. The same amount of pine nuts contains 2.6 mg of the vitamin. Pistachios also contain vitamin E, but it is important to consume these nuts unroasted, as heat treatment reduces the dose useful substances. Peanut butter, which kids love, contains about 2.5 mg of vitamin E in just two tablespoons.
Raw sesame, pumpkin, or sunflower seeds are excellent sources of vitamin E. You can use the seeds as a healthy snack, or add them to salads or sprinkle them on dishes.
Vegetable oils
Most vegetable oils are a good source of vitamin E. Wheat germ oil contains the most beneficial substances; just one tablespoon of oil per day will satisfy your daily requirement for vitamin E by 100%. Sunflower oil, which is often used in cooking, contains about 5 mg of the vitamin. Other vitamin-rich oils are: - hemp oil; - cottonseed oil; - olive oil; - safflower oil.
To get the maximum dose of the vitamin, it is recommended to buy organic, unrefined, cold-pressed oils
Vegetables and fruits
Fresh juicy tomatoes, rich in vitamins C, A and K, iron, dietary fiber, also contain about 0.7 mg of vitamin E per medium fruit. Tomatoes are widely used in cooking - they are used to make soup, they are added to stews and roasts, pasta, pizza, sauces and salads. It is not at all difficult to get the right dose of vitamin simply by eating tomatoes. Vitamin E is also found in vegetables such as potatoes, corn, cabbage and bell pepper. One of the healthiest foods rich in vitamin E is the avocado, whose tender, buttery flesh contains about 2 mg of the vitamin per 100g.
Leafy vegetables contain a lot of vitamin E. The leaders here are spinach, which satisfies the body's daily requirement for vitamin E by 20% with just one cup of blanched greens, and Swiss chard - 17% of the daily requirement in the same dose. Mustard is not far behind; a cup of raw vegetable contains 14% of the daily value. Mustard also contains vitamins K, A, C and folic acid.
Of the fruits, papaya contains the most vitamin E. A 100g slice can meet 17% of your daily vitamin requirement. Significant sources of vitamin E are kiwi and mango. Just half a cup of mango will give you 0.7 mg of the vitamin, and the same dose of kiwi will give you 1.1 mg. Fruit salad is a great food and tastes much better than a simple vitamin capsule.
The daily rate of its use can be increased after illnesses, during prolonged stress, during certain diseases, the therapy of which includes a course of this vitamin. For example, for dermatological problems, poor condition of the scalp and hair.
It is worth noting that newborn babies receive the vitamins necessary for health and growth through breast milk, so a nursing mother must include more tocopherol-rich foods in her diet.
Where is vitamin E found?
Products of plant origin
It is in them that its main content is found. Various vegetable oils are especially rich in tocopherol..
Just one tablespoon of unrefined sunflower oil can provide the body with its daily requirement. Half a teaspoon of wheat germ oil contains the same amount.
Which foods contain the most vitamin E? Tocopherol content (in mg) per 100 grams of product:
Animal products
Meat and fish products also contain it, although in smaller quantities (mg per 100 g of product):
What interferes with absorption?
- Linolenic acid. It is often included in weight loss medications.
- Hormonal birth control contraception.
- Iron intake in preparations and products that are especially rich in it (pomegranate, beef, kidneys and others).
Impact of heat treatment
It is worth noting that tocopherol is sensitive to heat treatment. It breaks down when exposed to air. Industrial processing reduces the amount of vitamin in wheat by up to 90%. It dies when exposed to high temperature. Therefore, fried foods cooked in oil lose all their beneficial substances.
To preserve the beneficial properties in oils, they must be stored correctly. This should be done in an airtight container with a tightly closed lid. Sunlight and ultraviolet radiation are harmful to vitamin E.. Therefore, the container with oil should not be stored on the table or on the window sill.
It has been proven that in frozen vegetables its content is reduced by 2 times, and in canned products it is almost completely destroyed.
Vegetables and fruits should be eaten immediately after cutting. They must be fresh. A salad of fresh vegetables and herbs should be made shortly before serving. This way it will better retain its beneficial qualities.
Shortage
In children it can be congenital. For example, if the mother experienced a deficiency of tocopherol in the diet during pregnancy. The same goes for bottle-feeding a baby. IN school age deficiency may be caused by a lack of protein in the diet.
In adults, deficiency often appears during vitamin deficiency or certain diseases.
Deficiency Symptoms:
- impaired coordination of movements;
- anemia;
- deterioration of visual acuity;
- muscular disorders.
Result: Products containing vitamin E must be included in the diet every day. It is a powerful antioxidant that is so beneficial for human health. By adhering to the daily intake of vitamin E, you can ensure optimal functioning of the whole body, maintain health and youth!
The amount of vitamin E is usually measured in international units (IU).
1 IU = 0.67 mg a-tocopherol or 1 mg a-tocopherol acetate; 1.49 IU = 1 mg a-tocopherol or 1.49 mg a-tocopherol acetate.
To designate prophylactic doses of the vitamin, the term “tocopherol equivalents” or ET (TE) is also used: 1 mg TE = 1 mg a-tocopherol; 0.5 mg TE = 1 mg b-tocopherol; 0.1 mg TE = 1 mg g-tocopherol ;0.3 mg TE = 1 mg a-tocotrienol.
How is Vitamin E replenished?
The daily norm is distributed by age groups:
- infants up to six months – 3 mg;
- preschool children – 6 mg;
- children under 18 years of age – 7 mg;
- women – 8 mg;
- men – 10 mg;
- pregnant women – 15 mg.
Sources of replenishment are foods containing vitamin E large quantities. Food enters the intestines, where the process of hydrolysis occurs with the help of lipase and esterase enzymes. The released Vitamin E enters the blood, enters the liver, and spreads throughout all tissues.
Vitamin E in history
The role of vitamin E in the reproductive process was first identified in 1920. In the white rat, usually very fertile, a cessation of reproduction was observed during a long-term dairy diet (skim milk) with the development of vitamin E deficiency.
Afterwards, vitamin E was discovered by American scientists, anatomist Herbert Evans and Scott Bishop in 1922. Scientists have found that during normal ovulation and conception, fetal death occurred in pregnant female rats when a fat-soluble food factor found in green leaves and grain germs was excluded from the diet. Vitamin E deficiency in male rats caused changes in the seminiferous epithelium.
In 1936, the first vitamin E preparations were obtained by extracting grain sprouts from oils.
The synthesis of vitamin E was carried out in 1938 by the Swiss chemist Paul Karrer.
Foods rich in vitamin E
The above foods contain the most vitamin E. However, in addition to these foods, there are others that are less rich in vitamin E, but also contain it in relatively large quantities.
To provide the body with a sufficient amount of vitamin E, it is necessary to consume any of the listed foods daily.
The physiological requirement for tocopherol depends on the age of the person. In newborns up to 6 months, the daily intake is 3 mg. Preschoolers should receive from 4 to 7 mg of the vitamin daily. Schoolchildren (up to 14 years old) - from 7 to 10 mg.
Young people under 18 and adults healthy people An adequate level of tocopherol intake is set at 15 mg.
Tocopherol deficiency develops as a result of congenital metabolic disorders, aggressive environmental influences, and nutritional deficiency.
Its deficiency manifests itself:
- impaired reproductive ability - decreased potency in men, miscarriage in pregnant women;
- hemolytic anemia in newborns;
- swelling, vomiting, increased blood pressure early stages pregnancy;
- violation of muscle tone,
- retinal degeneration,
- liver necrosis,
- loss of coordination, decreased reflexes, speech impairment, loss of skin sensitivity due to disorders of the nervous system.
There are many sources on the Internet where vitamin E is found and which foods contain the most vitamin E. What resources contain reliable data? You can check the reference table chemical composition food products, which includes vitamins. It was compiled by domestic scientists of the 90s of the XX century.
The composition of the products was determined by standardized physicochemical methods of alkaline hydrolysis, extraction of unsaponifiable residue, and chromatography.
Prepared foods that contain large quantities of vitamin E:
- wheat and rye bread prepared according to old traditional recipes;
- premium pasta;
- cereals;
- butter;
- tahini halva;
- mackerel in oil;
- Atlantic horse mackerel
| The product's name | Vitamin content per 100 g, mg | % of daily dose(15 mg) |
| Cereals: | ||
| semolina | 2,55 | 17,0 |
| buckwheat core | 6,65 | 44,3 |
| rice | 0,45 | 3,0 |
| millet | 2,60 | 17,3 |
| oatmeal | 3,40 | 22,7 |
| cereals"Hercules" | 3,20 | 21,3 |
| pearl barley | 3,70 | 24,7 |
| corn | 2,70 | 18,0 |
| Peas | 9,10 | 60,7 |
| Bread: | ||
| rye | 2,20 | 14,7 |
| hearth | 2,68 | 17,9 |
| whole grain wheat | 3,80 | 25,3 |
| wheat hearth | 3,30 | 22,0 |
| wheat 1st grade | 1,96 | 13,1 |
| premium wheat | 1,68 | 11,2 |
| sliced loaf | 2,50 | 16,7 |
| Premium pasta | 2,10 | 14,0 |
| Nuts: | ||
| almond | 30,90 | 206,0 |
| hazelnut | 25,50 | 170,0 |
| Walnut | 23,0 | 153,3 |
| Milk chocolate | 0,78 | 5,2 |
| Cocoa powder | 3,0 | 20,0 |
| Unglazed milk candies | 0,22 | 1,5 |
| Iris | 0,38 | 2,5 |
| Tahini halva | 20,0 | 133,3 |
| Milk: | ||
| cow | 0,09 | 0,6 |
| mare | 0,07 | 0,5 |
| Goat | 0,09 | 0,6 |
| Whole milk products | ||
| fat cottage cheese | 0,38 | 2,5 |
| cream 20% | 0,52 | 3,5 |
| cream 30% | 0,55 | 3,7 |
| full fat kefir | 0,07 | 0,5 |
| kumiss | 0,03 | 0,2 |
| Whole milk powder | 0,45 | 3,0 |
| Condensed milk with sugar | 0,23 | 1,5 |
| Condensed milk, sterilized without sugar | 0,15 | 1,0 |
| Sterilized cream 25% | 0,56 | 3,7 |
| Hard cheeses: | ||
| Dutch | 0,31 | 2,1 |
| Kostroma | 0,34 | 2,3 |
| Russian | 0,30 | 2,0 |
| Soft cheeses: | ||
| Roquefort | 0,45 | 3,0 |
| Camembert | 0,34 | 2,3 |
| Processed cheese "Russian" | 0,35 | 2,3 |
| Unsalted butter | 2,20 | 14,7 |
| Ice cream | 0,30 | 2,0 |
| Vegetable oils: | ||
| corn | 93 | 620,0 |
| olive | 13 | 86,7 |
| sunflower | 56 | 373,3 |
| soy | 114 | 760,0 |
| cotton | 99 | 660,0 |
| Margarines: | ||
| creamy | 20 | 133,3 |
| lactic | 25 | 166,7 |
| Vegetables: | ||
| green peas | 2,60 | 17,3 |
| early white cabbage | 0,10 | 0,67 |
| late cabbage | 0,06 | 4,0 |
| Brussels sprouts | 1,0 | 6,7 |
| cauliflower | 0,15 | 1,0 |
| potato | 0,10 | 0,7 |
| bow - feather | 1,0 | 6,7 |
| leek | 1,50 | 10,0 |
| Bulb onions | 0,20 | 1,3 |
| carrot | 5,0 | 33,3 |
| cucumbers | 0,10 | 0,67 |
| sweet green pepper | 0,67 | 4,5 |
| sweet red sweet pepper | 0,67 | 4,5 |
| rhubarb | 0,20 | 1,3 |
| salad | 0,66 | 4,4 |
| beet | 0,14 | 0,9 |
| celery (greens) | 0,50 | 3,3 |
| ground tomatoes | 0,39 | 2,6 |
| beans | 0,10 | 0,7 |
| garlic | 0,10 | 0,7 |
| spinach | 2,5 | 16,7 |
| Melon | 0,10 | 0,7 |
| Fruits: | ||
| apricot | 0,95 | 6,3 |
| banana | 0,40 | 26,7 |
| cherry | 0,32 | 2,1 |
| pear | 0,36 | 2,4 |
| peaches | 1,50 | 10,0 |
| chokeberry | 1,50 | 10,0 |
| plum | 0,63 | 4,2 |
| cherries | 0,30 | 2,0 |
| winter apples | 0,63 | 4,2 |
| orange | 0,22 | 1,5 |
| mandarin | 0,20 | 1,3 |
| Berries: | ||
| garden strawberries | 0,54 | 3,6 |
| gooseberry | 0,56 | 3,7 |
| raspberries | 0,58 | 3,9 |
| sea buckthorn | 10,30 | 68,7 |
| Red currants | 0,20 | 1,3 |
| black currant | 0,72 | 4,8 |
| fresh rosehip | 1,71 | 11,4 |
| fresh porcini mushrooms | 0,63 | 4,2 |
| Meat and meat products: | ||
| beef | 0,57 | 3,8 |
| mutton | 0,70 | 4,7 |
| bacon cut of pork | 0,54 | 3,6 |
| veal | 0,15 | 1,0 |
| Rabbit meat | 0,50 | 3,3 |
| Beef by-products: | ||
| liver | 1,28 | 8,5 |
| heart | 0,75 | 5,0 |
| Pork by-products: | ||
| lung | 0,50 | 3,3 |
| liver | 0,44 | 2,9 |
| Boiled sausages: | ||
| Dietary | 0,28 | 1,9 |
| Doctoral | 0,30 | 2,0 |
| Dairy | 0,43 | 2,9 |
| Raw smoked loin | 1,11 | 7,4 |
| Pork fat | 1,7 | 11,3 |
| Beef fat | 1,30 | 8,7 |
| Lamb fat | 0,5 | 3,3 |
| Carcasses: | ||
| broiler category I | 0,30 | 2,0 |
| turkeys category I | 0,34 | 2,3 |
| chickens | 0,01 | 0,07 |
| Whole chicken egg (melange) | 2,0 | 13,3 |
| Fish fresh, chilled, frozen | ||
| Far Eastern flounder | 1,2 | 8,0 |
| carp | 0,48 | 3,2 |
| pollock | 0,26 | 1,7 |
| navaga Belomorskaya | 0,57 | 3,8 |
| sea bass | 0,42 | 2,8 |
| halibut | 0,65 | 4,3 |
| herring | 0,70 | 4,7 |
| sardine | 0,48 | 3,2 |
| fatty Atlantic herring | 1,20 | 8,0 |
| Atlantic fatty mackerel | 1,60 | 10,7 |
| som | 0,96 | 6,4 |
| zander | 1,80 | 12,0 |
| cod | 0,92 | 6,1 |
| tuna | 0,24 | 1,6 |
| silver hake | 0,37 | 2,5 |
| pike | 0,20 | 1,3 |
| Non-fish species: | ||
| squid (fillet) | 2,20 | 14,7 |
| shrimp | 2,27 | 15,1 |
| krill | 0,59 | 3,9 |
| Pollock caviar | 1,6 | 10,7 |
| Atlantic salted herring | 0,75 | 5,0 |
| Natural canned fish | ||
| Cod liver | 8,8 | 58,7 |
| krill | 0,32 | 2,1 |
| Canned fish in oil: | ||
| Atlantic mackerel blanched | 2,76 | 18,4 |
| Atlantic mackerel in tomato | 0,72 | 4,8 |
| Canned fruits and vegetables: | ||
| green pea | 1,2 | 8,0 |
| tomato paste | 1,0 | 6,7 |
| Products | Content (mg per 100 g) | Products | Content (mg per 100 g) |
| Peanut | 400 | Oats, oat flakes | 2,1 |
| Mutton | 3 | Hazelnut | 20 |
| Beef | 0,63 | Walnut | 50 |
| Peas | 1,73 | Parsley | 5,5 |
| Ripe peas | 8 | Beef liver | 1,62 |
| Green peas | 5,5 | Poultry liver | 12 |
| Buckwheat | 8 | Veal liver | 120 |
| Potato | 0,1 | Sprouted wheat | 27 |
| Strawberry | 1 | Rye | 2,2 |
| Corn | 10 | Green salad | 100 |
| Wheat germ oil | 100 - 400 | Salad | 8 |
| Corn oil | 40 - 80 | Sour cream | 15 |
| Flaxseed oil | 23 | Blue cheese | 10 |
| Olive oil | 4,5 - 7 | Cheeses | 0,3 - 1 |
| Butter | 1 | Veal | 4 |
| Sunflower oil | 40 - 70 | White beans | 4 |
| Soybean oil | 50 - 160 | Dry beans | 1,68 |
| Cottonseed oil | 50 - 100 | Pistachios | 6 |
| Almond | 45 | White bread | 1,4 |
| Fresh milk (2.5% fat) | 0,2 | Rye bread | 2,1 |
| Condensed milk with sugar | 1 | Prunes | 1,8 |
| Whole milk | 0,093 | Rose hip | 3,8 |
| Carrot | 1,5 | Spinach | 2,5 |
| Wheat flour (70%) | 1,7 | Barley | 3,2 |
| Wheat flour (80%) | 2,8 | Boiled eggs | 3 |
Natural milk is a real storehouse of vitamins, including the E-group. This is because growing mammals need this substance for development and healthy functioning. vascular system. Products derived from it also contain vitamin E:
- 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.
Functions of vitamin E
As I said above, vitamin E has many useful properties, about which below.
Protects cellular structures from destruction by free radicals (acts as an antioxidant); - ensures normal blood clotting and healing; - promotes oxygenation of the blood, which relieves fatigue; - reduces the possibility of scar formation from some wounds; - lowers blood pressure;
Helps prevent cataracts; - protects red blood cells from harmful toxins; - improves athletic performance; - relieves leg cramps; - maintains the health of nerves and muscles; - strengthens capillary walls; - participates in the synthesis of hormones; - prevents blood clots; - supports the immune system;
As an antioxidant, vitamin E protects cells from damage by slowing the oxidation of lipids (fats) and the formation of free radicals. It protects other fat-soluble vitamins from destruction by oxygen. Promotes the absorption of vitamin A (Retinol) and protects it from oxygen.
Vitamin E slows down aging and can prevent the appearance of senile pigmentation.
Vitamin E is also involved in the formation of collagen and elastic fibers of the intercellular substance. Tocopherol prevents increased blood clotting, has a beneficial effect on peripheral circulation, is involved in the biosynthesis of heme and proteins, cell proliferation, the formation of gonadotropins, and the development of the placenta.
In 1997, vitamin E was shown to alleviate Alzheimer's disease and diabetes, as well as improve the body's immune function.
The beneficial effects of vitamin E on brain-devastating Alzheimer's disease, which until then was considered completely untreatable, were reported by the prestigious New England Journal of Medicine. This news was also widely covered in the press. Daily doses of about 2,000 IU (international units) of vitamin E significantly inhibited development.
However, it should be remembered that vitamin E plays a preventive role - it cannot restore existing damage. Participants in some of the studies that did not find any anti-cancer effectiveness of vitamin E had a history of smoking or poor healthy eating habits.
No drug or vitamin can reverse the tissue destruction caused by decades of unhealthy lifestyle choices. Eg, daily intake 400 IU of vitamin E may prevent nitrites (certain substances found in smoked and pickled foods) from converting into carcinogenic nitrosamines, but it will not reverse the conversion of nitrosamines to nitrites.
In addition, the effectiveness of vitamin E is enhanced in the presence of other antioxidant nutrients. Its anti-cancer protective effect is particularly enhanced by vitamin C (Ascorbic acid).
Fish and seafood
Below is a table of vitamin E content in seafood products.
| Name | Vitamin E 100 g (mg) |
| Cod liver | 8,8 |
| Clams fried in oil | 8,04 |
| Smoked eel | 7,46 |
| Seaweed | 5,6 |
| Raw shellfish | 4,25 |
| Beluga caviar | 4,0 |
| Tuna in oil | 3,7 |
| Sardines in oil | 3,7 |
| Pacific herring | 1,8 – 3,7 |
| Atlantic salmon | 3,02 |
| Chum salmon caviar | 3,0 |
| Canned crab | 2,48 |
| Boiled crayfish | 2,42 |
| Atlantic herring | 2,39 |
| Boiled shrimp | 2,27 |
| Squid carcass | 2,2 |
| River pike perch | 1,8 |
| Pollock caviar | 1,6 |
| Far Eastern flounder | 1,2 |
| Som | 0,92 |
| Cod | 0,92 |
| Salaka | 0,7 |
| Carp | 0,48 |
Daily requirement of vitamin E
| Category | Age | Vitamin E (IU) |
| Infants | 0 - 0,5 | 3 |
| 0,5 - 1 | 4 | |
| Children | 1 - 3 | 6 |
| 4 - 6 | 7 | |
| 7 - 10 | 7 | |
| Men | 11 - 14 | 10 |
| 15 - 18 | 10 | |
| 19 - 24 | 10 | |
| 25 - 50 | 10 | |
| 51 and older | 10 | |
| Women | 11 - 14 | 8 |
| 15 - 18 | 8 | |
| 19 - 24 | 8 | |
| 25 - 50 | 8 | |
| 51 and older | 8 | |
| During pregnancy | 10 | |
| During lactation | 12 | |
Daily requirement = children under 1 year of age - 0.5 mg/kg (usually completely obtained with mother's milk), adults - 0.3 mg/kg.
A factor that increases the human body’s need for vitamin E is increased dietary intake of polyunsaturated fatty acids
It is different for everyone, for example, for men it should be at least 7-8 mg, for children – 4-5 mg, for women 5-6 mg, but for expectant mothers – 10 mg, and for nursing women up to 15 mg.
The normal content of vitamin E in the body of an adult man is 7-8 mg per day, a woman – 5-6 mg, a child – 4-5 mg. For pregnant women, the daily dose should be 10 mg, for 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 the intake of nutrients into several doses than to take large dosages at once or not at all. healthy products carry out once a day. This way 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 the artificially created analogue is much less.
Eggs and their derivatives
Eggs are not a food that contains high amounts of tocopherol. It is impossible to reach the daily dose when eating only eggs, because eating more than two eggs per day is not recommended. In addition to nutrients, protein, and minerals, the yolk contains a lot of cholesterol. The E content in eggs and derivative products is presented in the following table.
Milk is a source of calcium, phosphorus, and protein. Allowed for use with early age. Dairy derivatives do not have a high concentration of E. The table shows how much vitamin E is in dairy products.
Interaction of tocopherol (vitamin E) with other substances
REFERENCE. If you increase your intake of tocopherol 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 increased blood pressure.
Manifestations of hypervitaminosis:
- thrombocytopenia, poor blood clotting;
- weakening of twilight vision;
- dyspeptic symptoms;
- headache, muscle cramps, weakness;
- decreased potency.
The first and earliest sign, which appears quite quickly with insufficient intake of vitamin E from food and excess intake of unsaturated fatty acids, is muscular dystrophy. Skeletal muscle dystrophy is considered the most universal manifestation of tocopherol (vitamin E) deficiency.
Hypovitaminosis of α-tocopherol, as the main antioxidant system of the body, leads to disruption of the metabolism of vitamin A (Retinol), because tocopherol is a stabilizer of the unsaturated side chain of retinol, as well as to disturbances in cell membranes, because as vitamin E - a steric stabilizer of the phospholipid layer of biological membranes.
Deficiency can also cause a shortening of the lifespan of red blood cells (erythrocytes). Animal studies show that vitamin E deficiency may also affect the heart muscle and reproductive functions body (possibility of pregnancy).
In the liver with vitamin E deficiency, necrosis, fatty degeneration, dilation of sinusoids, and a decrease in glycogen content are described.
Lethargy; - anemia; - dry skin; - weakened visual acuity; - brittle nails; - sexual apathy; - impaired coordination of movements; - anemia; - fatty deposits on the muscles; - degenerative changes cardiac and other muscles.
Vitamin E is relatively non-toxic. A review of more than 10,000 cases of high-dose vitamin E supplementation (200 to 3,000 IU per day) over several years found that there were no serious side effects did not have.
At high doses, transient nausea, flatulence, diarrhea (diarrhea) may develop, and blood pressure may rise.
Vitamin E deficiency can lead to low levels of magnesium in the body.
Upon admission contraceptive drugs the absorption of vitamin E is also reduced. This point must be taken into account when selecting the dosage of tocopherol.
Inorganic iron destroys vitamin E, so they should not be taken together. Iron gluconate, peptonate, citrate or fumerate do not destroy vitamin E.
Zinc deficiency worsens the symptoms of vitamin E deficiency.
Lack of tocopherol leads to impaired activation of vitamin D in the liver, which leads to impaired calcium and phosphorus metabolism.
Vitamin E in foods comes in the form of tocopherol, which functions as an antioxidant. Thanks to it, cells receive reliable protection from toxins and oxidation. It should be remembered that excesses are unfavorable.
You should not get carried away with vitamin E when renal failure, atherosclerosis, thrombosis, diabetes. Itching and rash indicate intolerance. If the dosage exceeds 800 mg per day, bone fragility may develop.
When there is insufficient intake of vitamin E into the human body, a deficiency develops, called hypovitaminosis. Hypovitaminosis leads to disruption of the functioning of various organs and systems, which is manifested by the following
- Impaired tissue respiration;
- Muscle weakness;
- Muscle hypotension;
- Deterioration of potency in men;
- High risk of miscarriage fading pregnancy or spontaneous abortion in women;
- Early toxicosis of pregnancy;
- Anemia due to hemolysis (destruction) of red blood cells;
- Decreased reflex levels (hyporeflexia);
- Ataxia (impaired coordination of movements);
- Dysarthria (impaired speech intelligibility with the impossibility of normal pronunciation of words and sounds);
- Reduced sensitivity;
- Retinal dystrophy;
- Hepatonecrosis (death of liver cells);
- Nephrotic syndrome;
- Infertility;
- Increased activity of creatine phosphokinase and alanine aminotransferase in the blood.
Severe hypovitaminosis E is observed quite rarely due to the ability of the vitamin to accumulate and gradually be consumed in conditions of deficiency of its supply from the outside. However, even a slight deficiency of vitamin E can provoke infertility in adults and hemolytic anemia in children.
Hypervitaminosis can develop in two cases - firstly, with long-term use of high doses of vitamin A, and secondly, with a single dose of a very large amount of tocopherol. However, in practice, hypervitaminosis E is very rare, since this vitamin is not toxic, and its excess is used by the body as an antioxidant.
Clinical studies have shown that even daily consumption of vitamin E at 200–3000 IU per day for 10 years did not lead to the development of hypervitaminosis. A single dose of vitamin E in high doses may cause nausea, flatulence, diarrhea, or increased blood pressure, which go away on their own and do not require any special treatment or drug withdrawal.
In principle, hypervitaminosis E can provoke the development of the following symptoms:
- Decrease in the total number of platelets in the blood ( thrombocytopenia), leading to bleeding;
- Reduced blood clotting ability (hypocoagulation), causing bleeding;
- Night blindness;
- Dyspeptic symptoms (heartburn, belching, nausea, flatulence, heaviness in the stomach after eating, etc.);
- Decreased glucose concentration (hypoglycemia);
- General weakness;
- Headache ;
- Muscle cramps;
- Deterioration of potency in men;
- Increased blood pressure;
- Enterocolitis;
- Enlarged liver (hepatomegaly);
- Increased concentration of bilirubin in the blood (hyperbilirubinemia);
- Hemorrhage in the retina or brain;
- Ascites;
- Increased concentration of triglycerides (TG) in the blood.
Taking vitamin E in very high dosages (more than 10,000 IU per day) during pregnancy can cause birth defects in the child.
When vitamin E is administered intravenously, swelling, redness, and calcification of soft tissue may occur at the injection site.
Excess substance is excreted in bile, so manifestations of tocopherol surplus are extremely rare. Smoking and taking sleeping pills reduce its amount.
If you smoke frequently, vitamin E turns into its own antidote and destroys itself.
However, vitamin oversaturation sometimes happens.
- allergic reactions - redness, swelling, and hardening may appear at the injection sites;
- a significant drop in platelet levels, which can lead to bleeding if a minor cut occurs;
liver enlargement; - increased bilirubin levels in the blood, yellow skin;
- signs of renal failure;
- an increase in volume in the abdominal area, as a result of ascites;
- increased blood pressure.
If any sign appears, you must stop taking medications and limit foods rich in tocopherol.
You should consult a doctor: he will prescribe medications that relieve the symptoms of overdose - drugs to protect the liver and reduce blood pressure.
Indications for use of vitamin E
Hypovitaminosis; - high physical activity; - menstrual irregularities; - threat of miscarriage; - menopausal vegetative disorders; - dysfunction of the gonads in men; - neurasthenia due to overwork; - asthenic syndrome; - amyotrophic lateral syndrome; - primary muscular dystrophy;
Post-traumatic secondary myopathy; - diseases of the ligamentous apparatus and muscles; - degenerative and proliferative changes in the joints and ligamentous apparatus of the spine and large joints; - dermatomyositis; - some dermatoses; - psoriasis; - during the period of convalescence in diseases occurring with fever;
For malnutrition, scleroderma and other diseases.
The food additive E 307 is widely used by the food industry as an antioxidant that protects products from spoilage.
Alpha tocopherol is included in:
- dairy products;
- vegetable and animal oils (including refined olive);
- mayonnaise;
- margarine;
- confectionery products;
- milk formulas and human milk substitutes for infants (10 mg/l);
- grain products for baby food (100 mg/kg).
The unique anti-aging properties of the antioxidant have found application in the cosmetics industry. A source of vitamin E, alpha-tocopherol can be found in anti-aging products, creams and masks for skin care, and shampoos.
Medicine and the related pharmaceutical industry use this valuable substance as a dietary supplement and medicine in maintenance therapy for a number of serious ailments:
- reproductive dysfunction;
- diseases of the nervous system;
- cataract;
- diabetes;
- blood diseases;
- epilepsy (increases the effect of anticonvulsants).
Antioxidant E 307 is used in livestock farming as a feed additive. The drug is especially relevant for females bearing offspring.
The food additive is approved for use in all countries. The Codex Alimentarius has approval in 25 standards.
If a person has any of the above conditions or diseases, it is recommended that he take vitamin E in therapeutic dosages of at least 100 IU per day.
Vitamin E should be taken during or after meals twice a day - morning and evening, dividing the daily dose in half. The dosage of vitamin E is determined by the purpose of its intake:
- Preventive use to maintain normal functioning of the body - take 100 - 200 IU per day;
- Reception for the purpose of inhibiting the aging process - 200 - 400 IU per day;
- Dosage during pregnancy: 200–400 IU per day;
- Elimination of hypovitaminosis - take 400 - 1000 IU per day;
- Treatment of various conditions for which the use of vitamin E is indicated is to take 200 - 3000 IU per day.
Preventive and rejuvenating intake of vitamin E can be carried out long-term, for several years without interruption. If vitamin E is taken in doses of more than 500 IU per day, then every three weeks you should take a break for 1 - 2 weeks, after which you can resume the course of using tocopherol.
Contraindications to taking tocopherol are not absolute.
Vitamin E enhances the action of insulin. In patients receiving it diabetes mellitus exclude the consumption of tocopherol.
Vitamin E worsens the effect of the anticoagulant and reduces the level of coagulation factors. In patients taking heparin, warfarin, tocopherol should be discontinued to prevent bleeding.
The functioning of vitamin E in the body will be effective with a properly formulated diet that takes into account interaction with other organic substances. Spent tocopherol must be replaced in a timely manner.
Mushrooms
Mushrooms are a unique creation of nature, a source of plant proteins. It contains many vitamins and microelements that are beneficial to humans. They have anti-cancer activity and support immunity. Disadvantage: they are difficult to digest; during heat treatment for food purposes, they lose some of their beneficial substances. Mushrooms are included in the list of foods that contain small amounts of vitamin E.
It is difficult to find mushrooms suitable for food purposes with large amounts of vitamin E. Some sources indicate that there are species that can be up to 0.9 mg, but without specifying. If anyone is knowledgeable about mushrooms, please share the information.
How to take vitamin E
To ensure vitamin E is well absorbed, do not take it on an empty stomach!
It would be optimal if you eat some fruits and nuts an hour before your main meal so that there is some fat in your stomach. Then drink vitamin E. And after an hour you can eat.
How much vitamin E should you take? The body should receive 400-600 IU per day so that the cells do not undergo deformation.
Doctors recommend this dosage: for children 5 mg. vitamin E, and adults - 10 mg. Natural nutrition provides a sufficient amount of vitamin E for the human body, but in the modern rhythm of life, vitamin E deficiency is not uncommon.
There is another trick for better absorption of vitamin E: take capsules along with rose hips, citrus fruits, green onions, i.e. with foods containing vitamin C.
Avoid overdosing on vitamin E to avoid causing allergic reaction or poisoning.
Vitamin E should be taken 1-2 times a day, 100 mg. for muscular dystrophy, diseases of the tendon-joint system and the neuromuscular system. How many days should you take vitamin E? Course - 30-60 days.
To improve potency in men, you need to drink 100-300 mg per day. vitamin E, course - 30 days.
Pregnant women who are at risk of miscarriage need to take 100 mg of vitamin E 1-2 times a day. within 7-14 days, but after consultation with a doctor.
For skin diseases, it is correct to drink vitamin E 1-2 times a day, 100-200 mg. Course - 20-40 days.
Vitamin E is added to the treatment of cardiovascular diseases and eye diseases: 100-200 mg 1-2 times a day. It is combined with vitamin A. The course is 1-3 weeks.
Vegetables fruits
According to the advice of nutritionists, vegetables should be included in the basic human diet. This is the edible part, fruit or tuber, of plants. Refers to foods that are rich in vitamin E. In the Russian language, the word “fruit” did not exist until the time of Peter the Great. These are the fruits of trees and shrubs. In Rus' they referred to vegetables.
When preserved, they lose some of their beneficial properties. Summer has more fresh food, the best time to replenish nutrients.
Nuts
The fruit of plants with an edible core and a hard shell. Refers to provisions that contain vitamin E in the largest quantities. Rich in amino acids and minerals. They improve the production of sex hormones, metabolism, and stimulate thought processes. Allowed for dietary purposes, best consumed before lunch. How much vitamin E is contained in which nut products is shown in the table.
Nuts can be eaten raw, but roasted nuts are tastier and are free of a hard shell that interferes with digestion.
Sources of Vitamin E
To get the required dose of vitamin E, an adult needs to eat about 25 g of plant-based oil or its analogues. Because it is highly resistant to high temperature, cooking dishes in vegetable oil takes place without loss of tocopherol content.
It is also worth noting that eating raw seeds, such as pumpkin or sunflower seeds, which contain 21.8 mg of vitamin E 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 overuse them in your diet, as they contain many elements that can negatively affect the human metabolic process.
However, too much vegetable oil in the daily diet of 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. High content of this organic compound found in mustard, turnip greens, sunflower seeds.
It is better to eat foods raw, baked, or stewed. When frying, the vitamin is destroyed and its amount in food decreases.
| Product name | Content per 100 g, mg |
| Sunflower oil | 78,75 |
| Linseed oil | 62,5 |
| Flaxseeds | 57 |
| Corn oil | 41,25 |
| Hazelnuts and almonds | 26 |
| Wheat, sprouted | 24 |
| Sunflower seeds | 22 |
| Soybean oil | 21,25 |
| Olive oil | 15,63 |
| Pumpkin seeds | 15 |
| Peanut | 11 |
| Fresh corn | 10 |
| Black caviar | 10 |
| Fresh peas | 8 |
| Walnuts | 6,4 |
| Canned green peas | 6,4 |
| Eggs | 6 |
| Sesame | 5,7 |
| Pistachios | 5,2 |
| Cedar nuts | 4 |
| Poppy food | 4 |
| White beans | 4 |
| Shrimp and crab | 4 |
| Fish fat | 3,3 |
| Turkey meat | 2,5 |
| Salmon | 2,2 |
| Butter | 2,2 |
| Trout | 1,7 |
| Herring | 1,5 |
| Rabbit meat | 1 |
Natural
Vegetable: vegetable oils, sunflower seeds, wheat germ, apples, almonds, peanuts, green leafy vegetables, cereals, legumes, bran bread, bran, nuts, Brussels sprouts, rose hips, chestnuts, nettle leaves, mint leaves, carrot tops, tops celery, asparagus, soy.
Animals: Eggs, liver, milk and dairy products, beef.
Synthesis in the body: Vitamin E is not synthesized in the human body.
Chemical
Vitamin E is mainly found in complex vitamin preparations, such as Undevit, Kvadevit, Duovit, etc. Of course, there are also individual medications, but the pharmacy will tell you about them.
Table of vegetable oils - the main sources of vitamin E
When asked what other foods contain vitamin E, the answer is in vegetable oils. Produced by pressing and extraction from raw materials:
- oilseed;
- oilseeds;
- oily plant waste;
- nuts.
After extraction, they undergo purification - refining. There are solid and liquid consistency. The table shows which oil products contain the most vitamin E.
It is noticeable which oil has the highest concentration of vitamin E – wheat germ. One gram is enough to get the daily dose. Simply add to salad as a dressing.
How to Get Vitamin E for Vegetarians
Vegetarianism is a lifestyle in which people refuse to eat food of animal origin. This happens for religious, ethical, and medical reasons. There are several types:
- pescetarianism - refusal of warm-blooded meat, it is allowed to eat fish, seafood, milk, eggs;
- ovolacto-vegetarianism - refusal of all types of slaughtered meat, milk and eggs are allowed;
- ovo-vegetarianism - eating only eggs from the animal world;
- lacto-vegetarianism - only milk;
- Veganism is a strict trend; only plants are allowed.
The views of such people are respected, but many suffer from nutritional deficiencies, essential amino acids. Those who have embarked on the path of restrictions need to know which foods are allowed to contain vitamin E, so as not to experience a deficiency. It is recommended to include in the diet:
- cereals, whole grain bread;
- oilseeds – wheat germ, soybeans;
- nuts – walnuts, peanuts, seeds;
- vegetables - cabbage, carrots, fresh herbs;
- fruits – sea buckthorn, rose hips, peaches;
- mushrooms are a plant source of protein and amino acids.
Safety when taking vitamin E
Supplemental tocopherol may cause an increase in blood pressure and serum triglycerides and may reduce insulin requirements in insulin-dependent diabetics. Therefore, if a diabetic patient begins taking vitamin E, it is important to regularly monitor their blood sugar because they may need to reduce their usual insulin dose.
You also need to know that when you start taking this vitamin additionally, you need to increase the doses gradually, starting with small ones.
Recently, it is often said that many diseases are associated with a deficiency of certain vitamins in the human body. Is there a connection between eye diseases and a lack of vitamins and minerals?
— If a person is healthy, and also receives the necessary set of vitamins and minerals from food, then he does not develop diseases such as cataracts and glaucoma. There is no direct dependence on a specific vitamin. Retinal diseases are characterized by a deficiency of vitamins A and E, i.e. fat-soluble vitamins. The eyes are also sensitive to vitamins K, E, D, A. It is known that fat soluble vitamins are better absorbed when taking vitamin C at the same time.
Vitamin A found in carrots, lettuce, green peas, melon, tomatoes, onions, cottage cheese, pumpkin, sweet peppers, spinach, broccoli, green onions, parsley, soybeans, peas, peaches, apricots, apples, watermelon, rose hips, alfalfa, burdock root , nettle, oats, parsley, peppermint, raspberry leaves, sorrel, fish oil, liver (especially beef), caviar, margarine, egg yolk.
For example, carrots -the richest source of carotene (provitamin A). Perfectly nourishes and strengthens the eyes. But you need to eat carrots after seasoning them with vegetable oil, yogurt or sour cream.
Vitamin E — Vegetable oils: sunflower, soybean, peanut, corn, almond, etc.; nuts; sunflower seeds; apple seeds; liver, beef, lard; milk (contained in small quantities); egg yolk (contained in small quantities); wheat germ; sea buckthorn, rose hips; spinach; broccoli, Brussels sprouts, cucumbers; bran; whole grains; green leafy vegetables; cereals, legumes; bran bread; soybeans
Vitamin C - in rose hips, gooseberries, currants; citrus fruits: grapefruits, lemons, oranges; apples, kiwi, green vegetables, tomatoes; leafy vegetables (lettuce, cabbage, broccoli, Brussels sprouts, cauliflower, sauerkraut etc.), liver, kidneys, potatoes. Include these foods generously in your diet.
Parsley juice is very useful for eye diseases and optic nerve, cataracts and conjunctivitis, ulceration of the cornea. The elements it contains strengthenblood vessels. But keep in mind that parsley juice must be mixed with water or another vegetable juice. A mixture of parsley and carrot juice is extremely useful for preserving vision. Also, you need to keep in mind if you get conjunctivitis and wear , during treatment you need to abandon them and throw away the old ones along with container and tweezers. After you have recovered and your eyes are healthy again, you need to get new lenses and check your : availability of the solution, and if it is available, then whether the deadline has expired after opening the solution. In most solutions, the shelf life after opening is 3 months, but there are exceptions; in any case, all these symbols are on the bottle of the solution itself.
Marine fish has the highest content of polyunsaturated fatty acids, vitamins A and D, as well as fluorine and iodine.
Bottom line: Stay healthy and eat healthy!