Foods rich in vitamin E, such as spinach and almonds, help fight the damage caused by aging and prevent some forms of cancer. Let's find out better.
Almond oil among foods rich in vitamin E
Properties of vitamin E
By vitamin E we mean a group of 8 fat-soluble vitamins, which in turn are divided into two main categories called tocopherol and tocotrienols.
The usefulness of vitamin E is found in the prevention of aging and oxidation of the body by free radicals; Studies and research have also shown that the constant and correct intake of vitamin E can contribute to the prevention of heart disease or attacks, cancer, such as stomach cancer for example, and age-related eye damage .
Vitamin E would also reduce chronic inflammation and senile dementia.
Main foods rich in vitamin E
The most important food sources of vitamin E are: vegetable oils, such as wheat germ oil, almond oil, sunflower oil, olive oil, safflower oil, the soya and corn oil; almonds, hazelnuts, sunflower seeds, peanuts, whole grains, eggs are equally rich, as are spinach, asparagus, chickpeas, watercress, marroni, broccoli, tomatoes .
Cooking, freezing and refining processes reduce the content of vitamin E in foods, as well as exposure to light and air. The oils obtained by pressing contain more vitamin E than the refined ones and so even the unrefined and wholemeal flours contain larger quantities than those processed. Foods that contain large amounts of vitamin C can promote the absorption of vitamin E.
Wheat germ oil
A product that, purchased pure, can be used both internally and externally and represents a very valid source of vitamin E, about 133 mg per 100 g of product. With a typical taste reminiscent of wheat and straw color, it is a thick oil that today is mainly used in baking and in the production of fresh pasta and cereals. Wheat germ oil is used in natural cosmetics for the very high concentration of vitamin E, the antioxidant par excellence, which protects the lipids of cell membranes (LDL or low density lipoproteins), the main targets of free radicals. Used daily, absolutely raw in salads, for example, or consumed a teaspoon a day in purity, it is a fantastic natural vitamin E food supplement.
Sunflower seeds
Their vitamin E content is truly amazing: around 60 mg per 100 grams of product. Among the oil seeds, sunflower seeds are the ones with the lowest calorie content, in fact they are composed of about 45% fat, 20-28% protein and about 23% carbohydrate. Besides vitamin E, we find vitamins B1, B2, B6, A, D. Excellent source for the body of magnesium, iron, cobalt, manganese, zinc and copper. Among the essential fatty acids they boast a good presence of chlorogenic acid, linoleic acid and folic acid. Also use them instead of pine nuts to make pesto or to compose sauces and pate rather than healthy.
almonds
Almonds are oil seeds rich in vitamin and minerals. They help keep the heart, arteries and bones in good health, and also represent a valid natural remedy against anemia. Almonds are a precious reserve of vitamin E (it is present at the rate of about 25 mg per 100 grams of product ) and mineral salts, especially magnesium, iron and calcium. Among the oil seeds are those that have the highest fiber content (12%). It is a good idea to consume at least three a day.
Lettuce
Contains 0.2mg of vitamin E per 100 grams of product. Lettuce is a vegetable rich in nutrients, in fact it also contains many minerals and vitamin A and carotenes, as well as vitamin K and C. Attention to combine food well: sometimes it is thought to struggle to digest lettuce, only because it was put together with other heavier dishes; in any case it is also very good cooked and filled with the immersion blender as a soup, with the addition of coconut milk.
eggs
It is known, the egg yolk is a product of high biological value, it contains noble proteins and many minerals, such as iron, calcium, vitamin E, vitamins of group A, B, D, E. 1 mg of vitamin E is contained in about 100grams of egg.
Discover also the symptoms, causes and cures of vitamin E deficiency
Daily requirement
Vitamin E can be taken from a minimum of 15 to a maximum of 1000 milligrams per day in healthy adult subjects.
Generally the daily requirement for adults is 15 mg, which can increase when you want to lend a hand to the body to strengthen the immune system and prevent cancer, or to fight cardiovascular diseases.
For newborns 4 milligrams per day are enough, which become 10 for children and up to 30 for adolescents under development, as well as for pregnant and lactating women.
Rich vitamin E recipe
Pesto with sunflower seeds
Ingredients for about 4 people:
- 30/40 of fresh basil leaves
- ½ cup of sunflower seeds
- ½ cup of grated Parmesan or pecorino cheese
- a couple of cloves of garlic
- 5 tablespoons of extra virgin olive oil
- integral sea salt to taste
- fresh ground pepper
Procedure : mince the clean and dry basil in a blender, adding the seeds, cheese, garlic, oil, keeping a little aside, add salt and pepper to taste at the end. Once cooked the pasta, if you like adding a diced potato in cooking and a handful of green beans, as per Ligurian tradition, drain, add the freshly prepared pesto and a drizzle of extra virgin olive oil, also rich in vitamin E, raw.
