Vitamin E: the benefits for the body and the foods it is contained in

Vitamin E is a powerful antioxidant that plays an important role in the body. It strengthens the immune system, protects the skin from ultraviolet rays, and reduces the risk of certain types of cancer.

Among the foods that contain it in high amounts are vegetable oils, spinach, broccoli, kiwi, eggs, nuts, and fortified cereals.

OBOZREVATEL, together with thehealthy.com, offers a closer look at their benefits for the body and the results of some studies.

How to increase vitamin E levels?

The key to getting enough vitamin E is to eat foods rich in this antioxidant. Taking a supplement may seem like a much easier way to go, but many experts advise against it. Vitamin E provides real benefits with natural foods, but supplements are a different story – they are associated with a variety of health problems, including an increased risk of bleeding and stroke.

Vegetable oils

"Vegetable oils derived from wheat germ, sunflower seeds, or safflower seeds are among the best sources of vitamin E," say experts at the National Institutes of Health (NIH). For example, one tablespoon of sunflower oil provides about 28% of the daily value of vitamin E, and wheat germ oil provides 100%.

Greens and vegetables

It is worth noting that cooked spinach and broccoli contain more vitamin E than raw vegetables. According to a study published in the journal Food Science and Biotechnology, vitamin E contains four tocopherols (alpha, beta, gamma, and delta), of which the first has the highest antioxidant activity.

As it turned out, cooking fresh broccoli, chard, spinach, and zucchini leads to a significant increase in alpha-tocopherol levels, while cooking potatoes, sweet potatoes, and carrots leads to a decrease.

Eggs

Egg yolks contain vitamin E and other nutrients. To increase their consumption, you should regularly add eggs to various vegetable salads. A study published in The Journal of Nutrition says that consuming boiled eggs is an effective way to increase the absorption of alpha-tocopherol and gamma-tocopherol from foods that contain vitamin E (such as a fresh mixed vegetable salad).

Nuts

Nuts, such as peanuts and hazelnuts, are among the best sources of vitamin E, but almonds are considered the richest. Eating them also helps to maintain the necessary level of cholesterol (LDL).

Fortified cereals

Many morning cereals are fortified with vitamin E, but the amount can vary considerably. Some brands have none, while others have 100 percent or more of the daily value. You need to check the label better. This way, you will be sure that you are eating a healthy product.