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 rich in vitamin E
Vitamin E is found in all vegetable oils, especially the less refined ones. Extra virgin olive oil, for example, is very rich.
Other vegetable oils particularly rich in vitamin E are sunflower oil, wheat germ oil, almond oil, hazelnut oil, soy oil and corn oil.
But we must pay close attention to how these oils are consumed because not all of them can withstand high temperatures and, therefore, most of them can only be consumed raw, as a supplement or condiment.
The ideal oil for every type of cooking, including frying, is extra virgin olive oil. However, it must be borne in mind that cooking, especially at very high temperatures, reduces the vitamin E content .
Other foods rich in vitamin E
Other foods particularly rich in vitamin E are:
- Oilseeds, for example almonds, walnuts, hazelnuts ...
- legumes
- Chili powder
- Paprika
- Cayenne pepper
- Whole grains
- Green leafy vegetables, such as spinach, broccoli, watercress ...
- Alga hijki
- Avocado.
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 you need through a varied, healthy and balanced diet.
In case of need, however, supplementation can be used, taking care not to exceed the recommended doses.
Vitamin E-based supplements can interact with certain drugs, in particular platelet anti-aggregants or anticoagulants.
Some tips to fill up on vitamin E
- Consume many green leafy vegetable foods, if possible raw, fresh and in season. Fresh, seasonal foods are generally richer in nutrients. The freezing processes reduce the content of vitamin E.
- Prefer whole grain flours to refined ones .
- Prefer vegetable condiments (for example extra virgin olive oil) to those of animal derivation (for example butter), possibly raw.
- Insert oilseeds in your diet, for example at breakfast or as a snack that breaks hunger, without of course overdoing the quantities. These nutrient-rich foods, in fact, are also very high in calories and should not be taken advantage of in order not to increase body weight.
But what exactly is vitamin E?
Vitamin E is present in nature in eight forms, the most important being alpha-tocophenol : it is a fat-soluble vitamin, known above all for its 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 .
