Vitamin E prevents the oxidation of vitamin A and fatty acids; moreover, it has the function of stabilizing cell membranes.
It is found in all plant foods in variable proportions, based on the vegetable fats contained.
Vegetable oils richest in vitamin E
Vitamin E is found in all vegetable oils, especially in the less refined ones. L'extra virgin olive oil, for example, it is very rich in them.
Other vegetable oils that are particularly rich in vitamin E are sunflower oil, wheat germ oil, almond oil, hazelnut oil, soybean oil and corn oil.
However, we must pay close attention to how these oils are consumed as not all of them withstand high temperatures and, therefore, most of them can only be consumed raw, as a supplement or condiment.
The ideal oil for any type of cooking, including frying, is extra virgin olive oil. However, it is necessary to keep in mind that cooking, especially that at very high temperatures, reduces the vitamin E content.
Other foods rich in vitamin E
Other foods particularly rich in vitamin E I'm:
- Oilseeds, for example almonds, walnuts, hazelnuts ...
- Chilli powder
- Pepe cayenne
- Whole grains
- Green leafy vegetables, for example spinach, broccoli, watercress ...
- Hijki seaweed
Wheat germ oil: vitamin E, in its natural state
Do vitamin E supplements have any side effects?
The best choice is always to guarantee all the vitamins and minerals we need through a varied, healthy and balanced diet.
In case of need, however, it is possible to resort to supplementation with supplements, taking care not to exceed the recommended doses.
Supplements based on vitamins E can interact with certain medications, in particular the antiplatelet agents or anticoagulants.
Some tips for filling up on vitamin E
- Consume lots of green leafy plant foods, if possible raw, fresh and in season. Fresh and seasonal foods are generally richer in nutrients. Freezing processes reduce the vitamin E content.
- Prefer wholemeal flours to refined ones.
- Prefer vegetable toppings (for example extra virgin olive oil) to those of animal origin (for example butter), possibly raw.
- Include oil seeds in your diet, for example at breakfast or as a snack, it breaks hunger, without of course exaggerating the quantities. These foods rich in nutrients, in fact, are also very caloric and should not be taken advantage of so as not to promote body weight gain.
But what exactly is it, vitamin E?
Vitamin E occurs naturally in eight forms, the most important being l’alfa-tocofenoloIt is a fat-soluble vitamin, best known for the antioxidant qualities, thanks to which it counteracts cellular aging.
It is also essential for the well-being of the immune system. Recent studies have hypothesized its importance also in the prevention of neurodegenerative diseases.
Vitamin E, the uses for the skin