Correct work of the body is impossible without the beneficial substances, which are mostly obtained from food products. These include vitamin E (tocopherol). It includes three important elements: hydrogen, oxygen and carbon. It is important to know which foods contain vitamin E to keep balance constantly, otherwise health problems may occur, for example, muscle degeneration, glycogen levels, myocardial damage, etc. It is worth mentioning that vitamin E is fat-soluble, it does not break down due to the influence of high temperature, alkali and acid. This useful substance is not allowed even if the product has been susceptible to boiling, but harmful to it are direct sunlight and chemicals.
What foods contain vitamin E?
To begin with, I would like to say that vitamin E is needed to strengthen blood vessels and nutrition cells, as well as it prevents aging and strengthens the immune system. In nature, tocopherol is synthesized more in plants, as well as in certain types of bacteria. It should be noted that vitamin E is not only in fruits, but also in other parts of the plant. Products with a high content of vitamin E are plant seeds, because tocopherol is needed for the normal development of embryos. A large amount of this substance can be obtained by consuming food grains, nuts and seeds, for example, pumpkins and sunflowers.
Finding out in which foods a lot of vitamin E, it is worth mentioning and vegetable oils that are rich in tocopherol. For example, 100 grams of wheat germ oil contains 400 mg, and in soybean about 160 mg. In popular among adherents of proper nutrition, olive oil is 7 mg per 100 g. It is important to say that some oils contain substances that adversely affect the work of the body, so it is not recommended to use them inside. This category includes palm and coconut oil. As for butter, it does not include so much tocopherol, but for balance it can be included in the diet, so for 100 g there is 1 mg of vitamin E.
If you analyze the menu of the average person, then most of all vitamin E it gets thanks to fruits and vegetables. It is due to the fact that, although there is little tocopherol in these products, they are consumed in large quantities. Let's take as an example the products leading in the content of vitamin E per 100 g: beans - up to 1.68 mg and kiwi - up to 1.1.
Speaking about where the products contain vitamin E, we will also pay attention to meat products that are not leaders in the content of this substance, but they can be used to maintain their balance. For example, in beef liver is 1.62 mg per 100 grams, and in pork fat is 0.59 mg. If the meat products are dried, dried and preserved, the amount of tocopherol is reduced to a minimum.
Contain vitamin E and cereals, but in minimal quantities. In addition, it should be noted that when using the treatment, for example, grinding, the amount of tocopherol is reduced. If we talk about rice, then in the unpolished croup 20 times more vitamin E than in grinded. The concentration of this beneficial substance decreases as a result of the grinding of the product.
There is vitamin E in milk and its derivatives, albeit in small amounts, but with regular consumption these products can affect the balance of matter in the body. For example, in 100 g of whole milk contains 0.093 mg, and in cream 0.2 mg. With regard to fermented milk products and cheeses, as a result of long-term storage, the amount of vitamin E in such foods falls.