Vitamin E in oil: linseed, olive and other vegetable oils: its benefit to the body
Vitamin E is considered a fat-soluble vitamin, which is a natural antioxidant and a protector against cell peroxidation( without it, they age and die).As you know, oxidation promotes the development of malignant processes, and antioxidants are considered a defense against cancer.
In the absence of the necessary amount of vitamin E immunity decreases, and body cells are quickly damaged. This vitamin is needed by the tissues, since it protects the red blood cells and speeds up the transport of oxygen. It affects the coagulability of blood and does not allow the formation of blood clots in the vessels, is a preventive measure against atherosclerosis and affects the sexual desire.
It is also believed that if there is a lack of vitamin E in women there is a violation of the menstrual cycle, dryness of the mucous membranes may appear or depression may occur, and in men the level of sperm production decreases. Replenishment of this vitamin will result in a partial replenishment of the lack of estrogens, and the human condition will change for the better.
Vitamin E in oil is often used for cosmetic purposes, as it relieves dryness of the skin, nourishes and improves its condition, gives a healthy look to the hair and participates in the rejuvenation of the body. It is added to the cream, shampoos, lotions, lipsticks. But this does not mean that using this cosmetics, in the diet may not be this vitamin.
If a person receives less vitamin E, then he feels apathy and weakness, the skin has pigmented spots and it becomes inelastic. Also, the defect will affect the muscular system, it will manifest itself in the dystrophy and weakness of skeletal muscles.
For sportsmen the usage rate almost doubles. Even in increasing the dosage and regularly receiving vitamin E, pregnant women need to protect the future baby( prevents the negative influence of the environment on the baby's cells), those who have a threat of miscarriage, and those who have multiple pregnancies.
The following amount of vitamin E should be consumed per day:
- pregnant( lactating) women - 12 IU;
- small children - 3 IU;
- children under 16 years of age - 7 IU;
- women - 8 IU;
- men - 10 IU.
A large dose of vitamin is needed in order to meet the body's need for the moment and cover the already existing deficit. Such a therapeutic dosage ranges from 100 to 400 IU.
To saturate the body with the right elements, you should eat foods that contain fats. The maximum amount of vitamin E in vegetable oils. To get maximum benefit you need to use it when preparing salads( when frying, a part of the vitamin is lost).
Also it can be found in nuts, liver, dairy products( milk, butter), cereals. It should be noted that the content of vitamin E in vegetable oil is 5 times higher than its amount in creamy.
Vitamin E content in
- products almonds and walnuts - 24.6 mg;
- hazelnut - 25.5 mg;
- tuna - 6.3 mg;
- eel - 5 mg;
- pike perch or salmon - 1.8 mg;
- olive oil - 7 mg;
- flaxseed oil and sesame oil - 50 mg.
Those who sit on a diet often refuse from fat-containing food, and this leads to vitamin deficiency, which in turn causes deterioration of the skin. In order to avoid this, it is necessary to supply the body with additional supplements with a high content of vitamin E.
For this, polyvitamins are best - one tablet from domestic manufacturers contains 100 IU, and in imported preparations there may be a dosage of 100 to 400 IU.You can try using dietary supplements containing several thousand IU, but this is too big a dose for the body, and it is not able to absorb everything.
Abuse of vitamins can cause side effects: nausea, allergies, diarrhea, increased pressure. In this regard, doctors recommend that people suffering from blood pressure and from cardiovascular disease, be careful with the use of drugs and foods containing too many vitamins.