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Vitamin E: The cell protection vitamin can be found in these foods


What is Vitamin E

Vitamin E is a substance that cannot be produced by our body, but has to be absorbed. Vitamin E is present in every cell membrane and protects our cells from damage caused by free radicals.

Why do we need vitamin E?

Vitamin E is necessary for the regulation of cholesterol and the hormonal balance, supports blood vessels, muscles and the reproductive organs, has an anti-inflammatory effect and helps with cell renewal. It improves blood flow and the supply of oxygen to the vessels. Artery deposits do not stand a chance if there is sufficient supply. Vitamin E prevents the oxidation of bad LDL cholesterol.

What is the daily requirement?

The German Nutrition Society has calculated reference quantities for various groups. The following information is a reference amount of tocopherol (vitamin E) per day:

Where is vitamin E in?

Vitamin E is produced by plants and is mainly absorbed through oils. Vegetable oils are therefore excellent suppliers of vitamin E.

  • Olive, rapeseed and wheat germ oil: help us to meet our needs. 100 grams of olive or rapeseed oil contain 45 to 80 milligrams of vitamin E. One tablespoon of wheat germ oil already contains so much vitamin E that it covers our daily requirement.
  • Hazelnuts: With their high calorie content, the round nuts also have many vitamins. They provide vitamins C, B1, B2 and B6. However, they supply most of the vitamin E: there are 26.0 mg per 100 grams. Good news for the Christmas season: Almonds are also high in vitamin E.
  • Flaxseed: They are already known to get the gut going. If that’s not enough of a reason to integrate flaxseed into breakfast, you might be convinced by its high vitamin E content. 16 mg of vitamin E are hidden in 100 grams of flaxseed.
  • Fish: Whether trout, herring or salmon: fish provides us with important omega 3 fatty acids and vitamin E. The three types of fish have 3 milligrams of vitamin E for every 150 grams.
  • Sweet potatoes: In addition to beta-carotene, 100 grams of sweet potatoes provide 4.5 milligrams of Viatmin E.
  • Vegetables and fruit: Other types of vegetables and fruit also provide vitamin E. It is therefore important to eat a balanced and varied diet.

Vitamin E: absorption and deficiency

With a balanced diet we get enough vitamin E and there is usually no deficiency. A one-sided, low-fat diet can still lead to a deficiency over a longer period of time.

Chronic diseases in the intestine can also inhibit the absorption of vitamin E. A vitamin E deficiency can occur in diseases such as: Crohn’s disease in the small intestine, in short bowel syndrome, in chronic pancreatitis, celiac disease or in biliary tract diseases.

A vitamin E deficiency can impair muscle and nerve function.

Vitamin E: How does a deficiency manifest itself?

We can prevent vitamin E deficiency by varying our cooking options. Since vitamin E is fat-soluble, the best way to get it is in combination with fat and oil. With vegetable oils and hazelnuts, this combination already comes together and you don’t need to do anything else.

We can absorb vitamin E from vegetables particularly well by heating them in oil. Vitamin C also supports the absorption of vitamin E. It is, however, sensitive to heat: therefore it is better to heat the vegetables only briefly or to add them raw in the salad with olive oil.


An overdose of vitamin E from food is very unlikely. However, taking high-dose preparations can lead to gastrointestinal problems and the risk of bleeding increases. The intake of food supplements should therefore always be discussed with a doctor and the maximum values ​​should not be exceeded.

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