Foods with vitamin E

The vitamin E , commonly called vitamin of youth or vitamin heart, is one of four fat – soluble vitamins needed by the body . Natural vitamin E contains four tocopherols and four tocotrineols. The latter are distinguished by their three double bonds. They have more unsaturated bonds and thus penetrate cells more easily.

Andrea Marqués, director of the Nutrition department of the European Medical Institute of Obesity (IMEO) points out that “ this vitamin prevents the deterioration that the passing of the years supposes in the muscles, skin, nerves and blood cells; as well as preventing cholesterol from depositing in the arteries causing pathologies such as arteriosclerosis or other cardiovascular diseases ”. For her part, Emilia Cancer Minhot, specialist in Endocrinology and Nutrition at the University Hospital of Fuenlabrada , in Madrid, points out that “despite its antioxidant effect, the studies that have existed to date on its preventive role in cardiovascular disease, in the cancer or cataract”They have concluded that there is no association between the intake of the vitamin and a decrease in cardiovascular risk (suffering from myocardial infarction , or stroke ), nor is there a preventive effect on cancer or the development of cataracts.”

On the other hand, it has been suggested that vitamin E may have a preventive role in certain clinical situations such as Alzheimer’s disease , senile dementia, loss of bone mass or insulin resistance (present in diabetes mellitus ). However, Cancer states that “taking vitamin E supplements is not recommended to prevent the onset of disease.”

The recommended daily intake is 15 or 20 milligrams, although this amount can vary according to the needs of each person . “If you notice any of these symptoms such as fatigue after doing moderate exercise, slow wound recovery, loss of muscle tone, infertility , among others, you could have a deficit of this vitamin,” says Marqués. In addition to this, Cancer details that ” the requirements of the vitamin increase in situations such as with hereditary diseases such as abetalipoproteinemia or in congenital hemolytic anemia “.

Vegetable oils, source of higher vitamin E content

Vitamin E is widely distributed in nature, but the foods with the highest content, according to both Nutrition specialists, are :

  1. Sunflower oil(48mg / 100g) and sunflower seeds (37.8mg / 100g): Sunflower oil contains almost 10 times more vitamin E than olive oil.
  2. Nuts such as hazelnuts(26mg / 100g) , almonds (20mg / 100g) or walnuts (10.94mg / 100g): we only need a couple of handfuls of hazelnuts, walnuts or almonds to have our daily needs covered. The experts recommend omarlas, preferably natural or toasted. We can include a handful at mid-morning and another in the snack.
  3. Pumpkinseeds (13.66mg / 100g): They also have considerable levels, although lower than almond and hazelnut. We can include them in salads.
  4. Wheatgerm (22mg / 100g) : can be taken at breakfast mixed with skimmed yogurt or soaked in skimmed milk . We can also find it as a supplement and consume it at breakfast in patients who have very low levels of vitamin E.
  5. Powdered ginger(18mg / 100g) : can be taken in infusions with water and sweetener, avoiding sugar, between hours. We can also use it naturally to cook, although in this case its contribution will be less.

Cancer also notes that this vitamin is found in green leafy vegetables such as spinach, broccoli, herbs, or pepper .

Furthermore, Marquis says that “the intake vitamin C (in fruits such as kiwis, strawberries, oranges or peppers) favors the absorption of vitamin D . On the other hand, the intake of trans fats (present in industrial products) and the simultaneous consumption with iron (present in meat, fish, seafood, organ meats) and magnesium (present in dark-colored vegetables, legumes and cereals) can decrease absorption vitamin E ”.

In order to achieve the contribution of the vitamins and minerals that our body needs for its proper functioning, Cancer points out that “it is enough to follow a healthy lifestyle, which includes a Mediterranean- type eating pattern , in addition to exercising regularly and if possible, outdoors . Understanding as a healthy diet that which, being varied, includes mainly plant-based foods, better fish than meat; and consume as little as possible foods rich in sugar, saturated fat , salt and / or alcohol.

 

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