Vitamin E, also called tocopherol, is one of the most indispensable elements for the human body. That is why it is always included in dietary supplements and is advised to be taken by women during pregnancy. Tocopherol is necessary for the normal functioning of all vital systems. In order to never experience a deficiency in this element, you need to know where the most vitamin E is, in which products this element is contained in the maximum amount.
Beneficial features
Tocopherol is a powerful antioxidant that has the ability to maintain youthfulness and have a beneficial effect on the reproductive system. Vitamin E plays the role of a defender of the body, fighting the first signs of aging and free radicals. The following set of useful properties of tocopherol can be distinguished:
- It removes toxins from the body.
- Increases muscle tone.
- Eliminates hormonal failure.
- Increases immunity.
- Prevents the accumulation of carcinogens.
- Improves tissue regeneration and nutrition at the cellular level.
- It is one of the best elements for the prevention of anemia and diabetes.
- Lowers blood pressure.
- Favorably affects blood circulation.
- Prevents the appearance of blood clots.
- It makes the walls of blood vessels stronger and more elastic.
Doctors note the high effectiveness of this element in the prevention of cancer, as well as in pathologies of the cardiovascular system. Therefore, everyone needs to know where vitamin E is located, what is the daily intake of it to maintain good health.
Where is tocopherol
In order to replenish its reserves in the body, it is necessary to include products that contain it in the diet. The source of this vitamin are vegetables, herbs, vegetable oils. Its reserves can be replenished by eating food of animal origin. It includes chicken eggs, milk and liver. Possessing information about where vitamin E is contained in products, you can not worry about its lack in the body. The usual balanced diet is often enough to replenish the daily norm of tocopherol.
As for vegetables, for saturation with vitamin E it is necessary to choose fresh products. In frozen, the amount of tocopherol is halved. Canned lose it almost completely. That is why filling the deficiency of this vitamin is not so simple. Because of this, many decide to drink tocopherol in capsules. But without a high-quality and varied diet, no additives can beneficially affect the state of health.
Maximum Vitamin E Content
Thinking about where vitamin E is located most, you need to remember about vegetable oils. They can be seasoned with fresh vegetable salads or taken in pure form (no more than one tablespoon per day). Most of tocopherol in wheat germ oil, sunflower, olive, soy and corn. When adding them to the diet, it is important to remember that they should not be fried. The heat treatment process destroys all the beneficial elements, including vitamin E.
You also need to look for tocopherol in nuts, seeds, green beans, green vegetables, buckwheat and eggs. It is in this food that its maximum amount is located.
Amount of tocopherol in products
Knowing where vitamin E is located, in what foods to look for it in the maximum quantity, many diseases and vitamin deficiency can be prevented. This item is most found in the following products:
- Olive oil - 12 mg.
- Wheat germ oil - 300 mg.
- Sunflower oil - 67 mg.
- Almonds - 27 mg.
- Walnuts - 23 mg.
- Peanuts - 10 mg.
- Buckwheat groats - 6 mg.
- Dried apricots - 5.5 mg.
- Green beans - 3.8 mg.
- Chicken egg - 2 mg.
- Beef liver - 1.3 mg.
- Brussels sprouts - 1 mg.
- Carrots - 0.63 mg.
- Beef - 0.6 mg.
- Cottage cheese - 0.4 mg.
- Milk - 0.09 mg.
The amount of vitamin in 100 g of the product is indicated. Based on this list, we can conclude where vitamin E is located in the maximum amount.
Daily rate
Making up for the deficiency of vitamins, it is very important to observe the daily norm of each of them. Otherwise, hypervitaminosis may develop, which affects the body no less negatively than vitamin deficiency. Doctors recommend the following standards for vitamin E:
- For infants - 1-4 IU. It is this amount that they receive with mother's breast milk.
- For preschoolers - 6-7 IU.
- Pupils need at least 7-8 IU of vitamin. They need such a dosage for mental stress at school.
- Women need 8 IU of vitamin daily.
- 10-15 IU will be required for nursing mothers.
- The norm for men is 10 IU.
Such dosages can easily be obtained from familiar foods. Therefore, those who have identified a deficiency of this element, you just need to review their daily diet and slightly adjust it. It is very important to know where and how much vitamin E is in food. This is the only way to maintain the health of your body.
Indications for Vitamin
The doctor may prescribe an additional dose of tocopherol in the following conditions:
- Hormonal or menstrual failure in women.
- During pregnancy.
- With diseases of the cardiovascular system.
- When identifying a risk of heart attack.
- Violation of the gastrointestinal tract, liver or gall bladder.
- During an exacerbation of a chronic disease.
- With high physical and mental stress.
- During chemotherapy.
- As a prophylactic after surgery.
Dietary supplements should only be prescribed after consultation with a doctor. Each of the above cases affects the human body in different ways. Therefore, self-medication and without the approval of a specialist can not start taking vitamin E.
Contraindications
This useful vitamin has the minimum number of contraindications and almost does not cause side effects. However, it should be taken with caution for people with hypertension, since tocopherol can increase pressure when used above normal. An overdose can occur if you consume about 40,000 IU of vitamin E per day, which is almost impossible. The main contraindication is individual intolerance. In this case, nausea, vomiting, attacks of diarrhea, allergic skin rashes may appear.
Vitamin E deficiency
Before you wonder where vitamin E is, you should make sure that this element is really not enough for the body. To do this, you need to donate blood for analysis, which will reveal a deficiency, surplus or norm of the vitamin. Without analysis, the lack of tocopherol can be determined by the following signs:
- Dry skin and brittle hair that looks dull.
- Poor vision, inability to concentrate on any object.
- Brittle and exfoliating nail plates.
- Constant apathy and depression.
- Decrease in muscle mass.
- Low libido.
- Inability to conceive a child.
- Anemia.
- Poor coordination.
If at least one symptom is detected, it is necessary to completely review the quality of nutrition and consult a doctor. Perhaps there is a lack of not only vitamin E, but also other important trace elements.
Benefits of Vitamin E for the Weaker Sex
Women of reproductive age experience an increased need for this element. Therefore, they must know where vitamin E is contained. It is necessary for them to successfully conceive, have a healthy pregnancy and eliminate the unpleasant symptoms of toxicosis. Tocopherol helps the thyroid gland, adrenal glands and the pituitary gland function normally. With regular use of the daily norm after 45 years, the risks of severe diseases of the cardiovascular system are reduced. Eating foods rich in this vitamin prevents age-related changes in the retina.
A sufficient amount of tocopherol prolongs the youthfulness of the skin, making it more elastic and resilient. Many use it for application to the skin of the face, acquiring vitamin E in capsules. They can be added to the cream for daily use. Tocopherol will enhance the effect of any caring agent.
Knowing where vitamin E is located in foods, you can use it to eliminate the signs of premenstrual syndrome, relieving pain in the mammary glands and swelling. Vitamin E also has a good effect on the emotional state during stressful situations. Therefore, leaning on products with its content is necessary for those women who, due to professional activities, are very susceptible to stress.
This important element is necessary for both women and men, so everyone needs to try to get the daily allowance from food.