The deficit is unlikely, but it is better to be safe.
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Listen to how the vitamin E is useful and in which products it can be found on Yandex.Music
Why do you need vitamin E
Vitamin E, or tocopherol, is an antioxidant that protects the cells from damage by free radicals. The latter appear in the body with natural metabolism, as well as under the influence of cigarette smoke, ultraviolet radiation and other adverse environmental factors.
Vitamin E performs many other functions:
- strengthens the immune system;
- helps to form red blood cells, expands blood vessels and prevents too active blood coagulation;
- participates in vitamin K metabolism;
- regulates the metabolism in the cells of the body.
How much vitamin E needs
Per day, each person needs a certain amount of tocopherol, which depends on the age and other factors:
- children under 6 months – 4 mg;
- from 7 to 12 months – 5 mg;
- from year to 3 years – 6 mg;
- from 4 to 8 years – 7 mg;
- from 9 to 13 years – 8 mg;
- adolescents 14-18 years old, adults, pregnant women – 15 mg;
- nursing mothers – 19 mg.
In which products there are a lot of vitamin E
Experts believe that the need for tocopherol is best satisfied with natural products. First of all, the following.
1. Oils
In any vegetable oil there is a lot of vitamin E. For example, 100 g of sunflower contains 457% of the daily norm for an adult;in 100 g of olive – 139%;peanuts – 100%. No less useful raps, linseed, soy and corn oils are.
2. Nuts
There are many oils in their composition, so vitamin E is also enough. Here are the richest tocopherol nuts:
- Almonds – 100 g contains 126% of the day of adult need.
- Hazelnuts – 100%.
- Arachis – 55%.
3. Seeds
They are no less useful. If you eat 100 g of sunflower seeds, you can get 171% of the daytime need for Tocopherol. And the same amount of pumpkin seeds contain 14.5% of the daily dose of vitamin E.
4. Green sheet vegetables
They are far from oil and nuts, but still in 100 g of spinach there are 13% of the daily norm of tocopherol, and in a similar amount of broccoli – 9%.
5. Avocado
It also contains vitamin E. If you eat 100 g of this product, you can get 14% of the daily norm.
What will happen when the vitamin e lack
This situation is very rare: most people receive enough tocopherol from food. Deficiency can only be observed in states when the body is not able to digest and absorb fats. For example, with Crohn’s disease and cystic fibrosis.
If, after all, a person does not receive the right amount of tocopherol, his nerves and muscles are damaged, sensitivity in the arms and legs is deteriorated and control over body movements is lost. And some have vision. Another sign of deficiency is a decrease in immunity.
Can vitamin E be dangerous
Tocopherol, which is contained in food, is not toxic and not harm. Like vitamin E additives in recommended doses.
Danger appears only when a person uses more than 1,000 mg of tocopherol daily. Then there is a risk of bleeding due to blood thinning. Especially if the doctor prescribed drugs that reduce its coagulation. So in everything it is important to know the measure.
A brief version of the article can be listened. If you are more convenient for you, turn on the podcast.
Listen to how the vitamin E is useful and in which products it can be found on Yandex.Music
Why do you need vitamin E
Vitamin E, or tocopherol, is an antioxidant that protects the cells from damage by free radicals. The latter appear in the body with natural metabolism, as well as under the influence of cigarette smoke, ultraviolet radiation and other adverse environmental factors.
Vitamin E performs many other functions:
- strengthens the immune system;
- helps to form red blood cells, expands blood vessels and prevents too active blood coagulation;
- participates in vitamin K metabolism;
- regulates the metabolism in the cells of the body.
How much vitamin E needs
Per day, each person needs a certain amount of tocopherol, which depends on the age and other factors:
- children under 6 months – 4 mg;
- from 7 to 12 months – 5 mg;
- from year to 3 years – 6 mg;
- from 4 to 8 years – 7 mg;
- from 9 to 13 years – 8 mg;
- adolescents 14-18 years old, adults, pregnant women – 15 mg;
- nursing mothers – 19 mg.
In which products there are a lot of vitamin E
Experts believe that the need for tocopherol is best satisfied with natural products. First of all, the following.
1. Oils
In any vegetable oil there is a lot of vitamin E. For example, 100 g of sunflower contains 457% of the daily norm for an adult;in 100 g of olive – 139%;peanuts – 100%. No less useful raps, linseed, soy and corn oils are.
2. Nuts
There are many oils in their composition, so vitamin E is also enough. Here are the richest tocopherol nuts:
- Almonds – 100 g contains 126% of the day of adult need.
- Hazelnuts – 100%.
- Arachis – 55%.
3. Seeds
They are no less useful. If you eat 100 g of sunflower seeds, you can get 171% of the daytime need for Tocopherol. And the same amount of pumpkin seeds contain 14.5% of the daily dose of vitamin E.
4. Green sheet vegetables
They are far from oil and nuts, but still in 100 g of spinach there are 13% of the daily norm of tocopherol, and in a similar amount of broccoli – 9%.
5. Avocado
It also contains vitamin E. If you eat 100 g of this product, you can get 14% of the daily norm.
What will happen when the vitamin e lack
This situation is very rare: most people receive enough tocopherol from food. Deficiency can only be observed in states when the body is not able to digest and absorb fats. For example, with Crohn’s disease and cystic fibrosis.
If, after all, a person does not receive the right amount of tocopherol, his nerves and muscles are damaged, sensitivity in the arms and legs is deteriorated and control over body movements is lost. And some have vision. Another sign of deficiency is a decrease in immunity.
Can vitamin E be dangerous
Tocopherol, which is contained in food, is not toxic and not harm. Like vitamin E additives in recommended doses.
Danger appears only when a person uses more than 1,000 mg of tocopherol daily. Then there is a risk of bleeding due to blood thinning. Especially if the doctor prescribed drugs that reduce its coagulation. So in everything it is important to know the measure.