2024-08-17 17:40:36
Vitamin E, rich in fatty foods such as oils and oil seeds, acts as a barrier against oxidative stress and delays aging. Here’s how to make sure you’re getting enough food.
Benefits of Vitamin E
Vitamin E (or tocopherols) is a group of eight antioxidants, including four tocopherols and four tocotrienols. It is fat-soluble and, like other fat-soluble vitamins (A, D, K), is absorbed by dietary fat and stored in the body.
It silently guards our balance and acts as a barrier against free radicals, boosting our antioxidant defenses with the valuable help of Selenium. It protects vitamins A and C from oxidation, regulates enzymes, supports muscle growth and ensures the health of our eyes and brain.
A balanced diet containing vitamin E can also strengthen the immune system by improving antibody production. Getting enough vitamin E is also crucial to maintaining normal heart function.
The effect of vitamin E on skin
It maintains the radiance of your complexion while promoting microcirculation and collagen production. The latter is essential for firmer and younger-looking skin, thereby delaying the appearance of wrinkles. It’s a true hydration hero, forming a protective film on the skin that strengthens the hydrolipidic film with every use. That’s why it’s a key ingredient in beauty treatments, providing your skin with unparalleled protection and softness.
Foods rich in vitamin E
Vitamin E is mainly found in products rich in fatty substances, with vegetable oils being the best source. Among them, wheat germ oil has the highest content at 130 mg per 100 grams, followed by the same amount of sunflower oil at 75 mg and walnut oil at 60 mg. Even rapeseed oil and olive oil, which contain 42 mg and 25 mg per 100 g respectively, make a significant contribution.
Other foods are also rich in vitamin E. Almonds and hazelnuts are also nutritional treasures, containing 20 mg per 100 grams. In addition there are various sources such as cream, egg yolks, avocado, sunflower seeds, spinach and peanut butter. In fact, just a handful of almonds can provide nearly 70% of your daily vitamin E needs.
Fruits and vegetables on the menu
Fruits and vegetables are not champions of vitamin E, and intake is moderate compared to oils and other vegetable fats. For example, dried apricots contain 4 milligrams per 100 grams, avocados contain only 2 milligrams, and mangoes and blackcurrants also contain about 2 milligrams per 100 grams. However, they still meet about 15% of the recommended nutrient intake (ANC) in five servings per day.
Leafy green vegetables, although not as concentrated as oil, are still a good source. Spinach provides nearly 4 mg per 100 grams, followed closely by dandelion and asparagus. Watercress, lamb lettuce and chickpeas also made smaller contributions. But let us not forget that these plants, if not rich in vitamin E, are also rich in other antioxidants such as vitamin C, flavonoids and polyphenols, which help to regenerate vitamin E in its active form and thus prolong its effectiveness.
What is the recommended daily intake of vitamin E?
For adults, 12 milligrams per day is usually sufficient, but requirements may increase if you are sick or smoke. Fortunately, a balanced diet is enough to prevent rare vitamin E deficiency.
Remember: Vitamin E has good heat resistance but is susceptible to light and oxygen. To maintain their effectiveness, it is recommended to store vitamin E-rich foods in a dark place (such as a cupboard) and keep them in airtight containers.
Vitamin E deficiency: what are the symptoms?
Although vitamin E deficiency is rare, it may occur in people who are nutritionally deficient, malnourished, or have difficulty absorbing fats, although a balanced diet is usually sufficient to meet daily needs. Symptoms include impaired reflexes, difficulty walking, and muscle weakness. If in doubt, please contact a health care professional immediately.
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