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Vitamin E is a fat soluble vitamin with an extremely strong antioxidant effect, so it can only be stored by the body for a very short time and needs to be replaced daily.
The intake of tocopherol, also known as vitamin E, is important for the proper functioning of many organs, has a good effect on blood pressure, helps prevent the development of cancer, and also contributes to reducing the chances of cardiovascular disease. It also improves physical endurance, restores metabolism, reduces muscle damage during exercise, and also restores blood circulation.
The role of vitamin E in the diet
A study from the University of Oregon pointed out that overweight people need more vitamin E because they are exposed to greater oxidative stress due to their excess weight, which carries out the destruction of harmful free radicals in the body, playing a role in the development of chronic diseases. Because vitamin E helps neutralize free radicals that have built up in the body, it is essential that a person get enough of it.
The RDA for women and men over 14 years old is 12 milligrams / day, but in case of deficiency, the recommended daily intake can be 100 to 300 milligrams.
Foods that contain vitamin E.
In the case of a low-fat diet, the amount of vitamin E is not satisfactory, so the consumption of fats that are good for the body during the diet should not be neglected.
Seeds
The seeds contain unsaturated fatty acids, which are especially good for your health, so you shouldn’t fear them, but don’t go overboard for their high calorie content either. 100 grams of sunflower seeds contain 29 milligrams of vitamin E, the same amount of almonds contains 25 milligrams, so you have already covered several times the daily amount. Peanut butter contains 9 milligrams of vitamin E in moderation during the diet.
Cabbages
Germs are easy to digest, rich in nutrients, minerals and vitamins, and thanks to their high fiber content, they speed up metabolism. Wheat germ contains 20 milligrams of vitamin E per tablespoon. However, the amount should not be exaggerated: your daily dose should not exceed 50 grams.
Green leafy vegetables
Green leafy vegetables like spinach, sorrel, lettuce and chard are rich in other antioxidants in addition to vitamin E, and their fiber content ensures proper digestive function and a feeling of fullness. Also, they are low in calories.
Oils
A decije of olive oil contains 14 milligrams of vitamin E, coconut fat 16 milligrams, sunflower oil 41 milligrams and wheat germ oil 150 milligrams. Many people don’t include the amount of calories consumed from fat in their daily caloric intake, so think about this when planning your menu!
What vitamin helps you lose weight? We show you!
Vitamins can also help you lose weight because they can speed up your metabolism or even burn fat. Below are the ones that play an important role in your diet.
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