What contains vitamin E?

Vitamin E can be found in many products, such as all leafy vegetables, whole grains (not cleaned!), in vegetable oils, but, unfortunately, in very small amounts.
The highest biological activity has alpha-tocopherol of fresh vegetables. Studies have shown that in frozen or canned vegetables him much less. Fresh peas, for example, 100 g contains 0,55 % of vitamin E, frozen - 0.25 %, canned - only 0.02 %. In other words, fresh peas 27 times more vitamin a than in preserved.
Data on the content of vitamin E in the leaves of different plants and some vegetables:

Vegetables and leaves
1 pound
Alpha-tocopherol
ME
Nettle leaves
Mint leaves
Leaves carrots
Dandelion leaves
Leaves nasturtiums
Asparagus
Broccoli
Celery leaves
of 98.2
33,8
20,3
17
17
17
13,6
4,8
Not so it is a rich sources. Yes usual, we vegetables - cucumbers, carrots, onions, potatoes or radish - could hardly be regarded as rich stores of vitamin E. Only spinach or broccoli could be a good resource tocopherol, if we ate them often, and many... not morozhennye!
In whole, unrefined grains tocopherol much, but already in purified flour it is almost there, so no white bread, no pasta, no cakes, etc., vitamin E does not contain.
With vegetable oils, too, everything is not so simple. Though they contain vitamin E, but at the same time increase the demand of the body. Vegetable oil, as we have already mentioned that contain unsaturated fatty acids, many of which are necessary for normal human growth and overall health. However, in the process of oxidation released the so-called free radicals that with unprecedented energy cut through the cells, causing the body to huge losses. This is only a hypothesis, which many scientists try to explain the process of aging and the Genesis of some malignant tumors. There is in effect vitamin E. It provides biochemical protection from excessive oxidation and prevents the formation of free radicals. But... how much you will need for this vitamin E?
From refined vegetable oils only cotton (cotton seeds) contain sufficient amounts of vitamin e, In sunflower, corn, soy him too little. Soybean oil is simply poorly in this vitamin, but it is included in many products, such as, for example, mayonnaise, margarine.
Around the world people are moving on food vegetable oils due to the fact that animal fats contain cholesterol. And right. If not forget that vegetable oils increase the body's need for tocopherol and almost don't give it out for yourself. Often this explains many of our ailments caused by lack of vitamin E.
When trying to determine how much vitamin E is found in daily diet workers cafe National Institute of health in the USA, it turned out - that's the irony of fate!- in sum, it was not more than 13.4 ME.
Menu of modern man, even with a balanced diet does not provide adequate amounts of this vitamin. And because increasingly nutritionists and doctors recommend to Supplement our diet with foods rich in vitamin E, for example sprouted wheat or bran. Most often this is not enough. Then you have to take it in capsules.
Tocopherol is found only in plants. Animals not synthesize. Below are products that contain this valuable substance:
Products Vitamin E
Sprouted wheat
Corn
Barley
Oats, oat flakes
Rye
Wheat flour of 0-70 %
Wheat flour of 0-80 %
Bread black
Vegetable oil from sprouted wheat
Oil corn
Soya-bean oil
Linseed oil
Lard
Peas (Mature)
White bread
Boiled eggs
Oil
Cheeses
Fresh milk, 2,5 %of fat content
Green peas
Salad
White beans
Parsley
Carrot
Potatoes
27
10
3,2-5,2
2,1-3,25
2,2-3,5
1,7
2,7
2,1

320
250
92-120
23
0
8
1,4
3,0
2,1-0,6
0,3-0,6

0,02
5,5-6,4
8
4
5,5
1,5
0,1
Vitamin E is usually not given in milligrams, and in international units (ME). In practice, it is considered that 1 IU of vitamin E is equal to 1 mg, but at a more precise calculations assume that 100 mg of it are 136-149 ME.
I believe that a healthy person needs 15-30 mg of vitamin E a day, but many doctors and nutritionists consider this norm underestimated.
Tocopherol insoluble in water but soluble in fats. It is resistant to acids, alkalis and high temperatures. Normal boiling at him almost no effect. And here is the light, oxygen, ultraviolet rays and chemical oxidants detrimental effect on him. The oil obtained from sprouted wheat and heated to 170 C, does not lose vitamin E and after 3 h, even in the presence of oxygen. But this vitamin is easily decomposed, if the fat in which it is dissolved, to bring light. So capsules tocopherol are red and Packed in bottles from the brown glass. They should be stored in a cool (for example, on the bottom shelf of the refrigerator) dark place.
Healthy people do not produce vitamin E with urine and faeces, except that in the body it will be too much, but then he will be destroyed in the tissues than is highlighted by the kidneys and intestines. It should be emphasized that there is a synergism of vitamins C, E and selenium.