Vitamin E is a fat-soluble vitamin, also known as tocopherol, and is one of the most important antioxidants. The daily reference amount of adult vitamin supplements for vitamins: vitamin a is 1.5 mg; vitamin e is 30 mg. Vitamin E is commonly known as "anti-aging." If the body lacks vitamin E, the unsaturated fat in the body cross-links and forms "lipofuscin" pigmentation.
Vitamin E-rich foods:
1 Natural vitamin E is widely found in various oil seeds and vegetable oils. It contains a certain amount of natural vitamin E in cereals, nuts and green leafy vegetables. Especially in the germ of the seed. Corn, wheat germ oil, soybean oil, sesame, sunflower oil, rapeseed oil, peanut oil, and cottonseed oil are also rich in vitamin E.
2 In addition, meat, eggs, milk, and cod liver oil also contain some. However, the content of tocopherols in animal fats and oils is generally lower than that of vegetable oils. Lard oil has a maximum of about 20 mg/100 g and lard after refining is reduced to 5 mg. However, vitamin E content in fish oil is quite abundant.
3 In vegetable oil, the highest content of flax oil is 390mg/100g; followed by pock seed oil 108mg/100g; soybean oil, cottonseed oil and sesame oil corn oil are between 80-50mg/100g. Due to multiple extraction and rinsing of salad oil, vitamin E content is less than about 20mg/100g. Edible oil is usually the main source of vitamin E in the diet.
4Additionally, kiwifruit, nuts (including almonds, hazelnuts and walnuts), sunflower seeds, corn, cold-pressed vegetable oils, including corn, safflower, soybeans, cottonseed and wheat germ (the most abundant species), spinach and kale , sweet potato and yam. Lettuce, cabbage, vegetables, etc. are more vegetables containing vitamin E.
5 Vitamin E is widely found in legumes, eggs and vegetable oils. Such as corn oil, peanut oil, soybean oil, rice bran oil, walnuts, sesame, peas, oatmeal and so on.
6 Sesame oil, especially small sesame oil, is rich in vitamin E and unsaturated fatty acids, which can reduce the deposition of cholesterol in blood vessels. Sesame oil contains no harmful ingredients, but contains particularly rich vitamin E and rich linoleic acid. Grape seed oil is also rich in vitamin E.
More vitamin E-rich foods:
Vitamin E-rich foods include: wheat germ oil, cottonseed oil, corn oil, peanut oil, sesame oil, lettuce leaves and citrus peel are also rich in content, almost all green leafy vegetables have vitamin E; milk, eggs and cod liver oil There are also certain levels of vitamin E; animal foods such as meat and fish, and vitamin E content of fruits and other non-green leafy vegetables are rare. Lettuce, cabbage, vegetables, etc. are more vegetables containing vitamin E. Celery, peppers, tomatoes, etc. Vegetable oil is the best source of vitamin E. Vitamin E rich foods include sesame, walnut, lean meat, dairy, eggs, peanuts, lettuce, etc., in addition to soybeans, peanuts, walnuts , seeds, animal liver, egg yolk, butter and corn, yellow-green vegetables, are rich in vitamin E!
Precautions:
1. As the scientific community recognizes the antioxidant capacity of vitamin E, vitamin E supplementation has become a fashion. At present, the amount of vitamin E supplements generally exceeds ten times the reference dietary intake, such as the United States usually recommend 100-300mg / d. The Ministry of Health of the People's Republic of China has also adjusted the allowances for nutrient supplements. When necessary, up to 300 mg can be added daily.
2. The Chinese diet has been supplemented with enough vitamin E. Unless it is lacking, try not to take vitamin E. If it is used more than the normal dose, it will cause many adverse reactions. Some people will experience dizziness, blurred vision and angular cheilitis. Occurrence of amenorrhea can lead to disorders of hormone metabolism. If special supplements are needed, it should be done under the guidance of a doctor.
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