Against Free radicals and the immune system the antioxidant, essential for life. Vitamin E was also long as a protective vitamin against osteoarthritis, atherosclerosis, and heart attack. However, there is evidence that high dose supplements may have elements with fatal consequences. What you should know about Vitamin E.
Many cooking oils can advertise with their high content of Vitamin E. As a food additive E 306 to 309 provides Vitamin E for shelf life, such as in food fats, Dressings and ready-made desserts. And also as ingredient of cosmetics, like anti wrinkle cream Vitamin E is used.
Vitamin E: What is it and how does it work?
Vitamin E has many talents. The term Vitamin E stands for a whole group of similar Compounds, the eight Tocopherols. Alpha-Tocopherol is including the for the health most important. In 90 percent of body Vitamin a is in this Form.
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Vitamin E protects the cells, and thus has antioxidant properties. “In fact, it protects unsaturated fatty acids are sensitive to oxidation. This is the effect of it both in food, as well as in the organism,“ explains Silke rest Meyer, diploma in nutritional science expert and a consultant of the German society for nutrition (DGE). The important functions of Vitamin E in the body:
- it stabilizes cells and fights off free radicals, so aggressive oxygen molecules. Free radicals damage the cells through Oxidation, which in turn will benefit many diseases and premature aging. Vitamin E is a natural antioxidant.
- it strengthens the immune system
- it inflammatory processes slows down
“Vitamin E is developing a system of protection for the cells,” concludes the nutritionist. The cell-protection vitamin life is important.
As much Vitamin E you need daily
The body can not produce Vitamin E, however, is dependent on the supply of the vital substance. “The estimated value for adequate intake for adolescents and adults at 12 to 15 milligrams of Vitamin E per day, Pregnant and Breastfeeding women need a little more,” says Silke rest Meyer. The exact values for adequate daily intake is the table of the DGE.
Vitamin E is fat-soluble, which means, higher amounts are not excreted like water-soluble vitamins in the urine, but the body can store it very well, and in the fat depots. On the other: “Vitamin E is found in fatty foods, such as vegetable oils, such as rapeseed-, soybean -, and wheat-germ oil, which you should use for the preparation of salads and vegetables,” advises the consultant.
These foods provide the most Vitamin E
You already cover with a tablespoon of oil (10 grams) of wheat, the daily requirement (15 milligrams) of Vitamin E. wheat germ oil provides per 100 grams 150 milligrams of Tocopherol, and is the food with the highest natural Vitamin E content. Other foods with substantial amount of Vitamin E, per 100 grams:
- Sunflower Oil 62 Milligrams
- Safflower Oil 48 Milligrams
- Almonds 25 Milligrams
- Hazelnuts 24 Milligrams
- Rapeseed Oil 19 Milligrams
- Olive Oil And 13 Milligrams Of
- Mackerel 1 Milligrams
- Whole-Grain Bread 1 Milligrams
Vegetable oil never heat twice
Thus, Vitamin E can act in the body fully, you need to observe during storage and preparation of food a lot. “Vitamin E is relatively heat stable, but light sensitive,” warns Silke rest Meyer.
High-quality vegetable oils, therefore, can be quite for Roasting use, but should not be exposed to high temperatures. Even with careful preparation, the loss of Vitamin E is about ten percent. The situation is different, however, if the frying fat is heated once more, “then it contains no Vitamin E and more, it is completely destroyed,” explains the expert.
In order to conserve the vital nutrients largely from light, should nuts and other Vitamin E-containing foods are dark kept. Cooking oil bottles are usually brown or dark green glass.
Vitamin E deficiency: rare, but dangerous
With a balanced diet such as daily fresh salad or vegetables prepared with high-quality vegetable oils, whole-grain bread and a few nuts and seeds, it is so easy to cover its demand for Vitamin E and even the storage to replenish. Vitamin E deficiency is so rare in Germany.
But there are risk groups who are vulnerable anyway. This is the case, “when the fat absorption and utilisation in the body are disturbed,” explains the nutritional science expert. Particularly high risk of Vitamin E deficiency for people with
- Celiac disease
- inflammatory bowel diseases such as Crohn’s disease
- Pancreatic Function Disorders
- long-term strict fat-reduced diet