Vitamin E in the products table

During a difficult time for every woman menopause is particularly acute a question than to support the body and minimize adverse effects. The easiest and most affordable way is eating a balanced, optimal fats, carbohydrates, mineral substances, proteins and vitamins.

Use

Essential is vitamin E – tocopherol. He is responsible for youth, health and beauty. Vitamin E for menopause:

  • improves blood circulation and saturation of tissues with oxygen;
  • normalizes hormonal balance;
  • prevents cataracts;
  • prevents the formation of free radicals;
  • eliminates senile pigmentation;
  • performs prevent the formation of tumors;
  • resists the thrombosis;
  • improves the blood;
  • accelerates the metabolism;
  • prevents heart disease and blood vessels, and brain;
  • increases tissue elasticity;
  • protects blood vessels;
  • reduces the risk of tumors of the breast and ovaries;
  • normalizes digestion;
  • slows the aging process;
  • gently neutralizes the causes of menopause.

The daily rate during menopause

Consumption of vitamin E vary by age, sex and General state of the person. In menopause they are quite high, amounting to 200 mg a day. For example, the child need only 15 mg, and healthy woman of reproductive age, 75, 100 mg. during pregnancy you need to take vitamin E in a dosage of 400 mg Dosage for women in menopause to maintain optimal ovarian function and the level produced in the female body estrogen and progesterone.

Foods rich in vitamin E

Where is vitamin E ? In foods of plant origin. Leaders in its content are nuts (almonds, cashews etc), seeds and vegetable oils. Unique sprouted wheat seeds. Rich in beneficial vitamin green vegetables like spinach, broccoli, Brussels sprouts, green beans and peas. Kiwi, mango, apples, bananas, peaches, raspberries, rose hips also contain this substance. Vegetarian food usually is balanced on the content of tocopherol.

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The question arises, where else contains vitamin E. it becomes Misleading to assume that tocopherol no animal products. It is there, but is present in smaller quantities. For example, in butter it contains 25 mg per 100 grams of product. In addition, the structure is such that it is destroyed when exposed to heat. Housewives who love to overcook your food, deprive yourself of this essential nutrients.

Cereals and rough, grey flour, are also a valuable source of fiber and vitamins. Preference is given to samples with minimal processing, for example, a wild, unpolished rice and buckwheat.

Briefly introduce the scope of the content of tocopherol in the diet will help table:

Vitamin E in foods The approximate amount in mg per 100 gr
The wheat germ oil 215
Soybean oil 120
Cottonseed oil 100
Flaxseed oil 57
Sunflower oil 50
Hazelnuts 26
Walnuts 20,5
Legumes 8
Buckwheat 6,6
Cod, including the liver 5
Bread, flour 3
Meat 1,5 – 2
Vegetables 2
Milk 1,5

This list is far from complete, but it is in the composition of these products includes the maximum content of natural tocopherol.

Artificial sources

It is not always possible to meet the daily requirement of vitamins just through food. Menopause is often accompanied by exacerbation of chronic diseases of digestion, the metabolism, reduce absorption in the small intestine. In this case, it is advisable to use a balanced vitamin-mineral complexes for women of Mature age. They can be purchased in any pharmacy, and the result will be excellent.

Opponents of the multivitamin preparations can stay on capsules or tablets containing only vitamin E oil or oily solution for oral administration. These drugs are inexpensive and no less effective.

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Many ladies apply the above vitamin not only inside, but also externally, adding it to shampoos and creams for hair, face and body. This method of enrichment factory of cosmetic products is justified. It can make the hair soft and shiny and the skin smooth and hydrated.

Absorption and interaction with medications

Vitamin E is well absorbed together with fats. Drinking on an empty stomach is not recommended. Heat and ultraviolet light lead to its destruction. Do not combine it with antibiotics. Caffeine and sleeping pills hinder the absorbability of vitamin E. Ascorbic acid, strengthens its action, as simultaneous administration of selenium. It enhances the action of anticoagulants, drugs against epilepsy and anti-inflammatory drugs.

The reception with preparations containing iron and silver, is prohibited.

  • the deterioration of the skin and the appearance of senile pigmentation;
  • hair loss;
  • fatigue;
  • brittle nails;
  • the decrease in visual acuity.
  • irritability;
  • the fall in hemoglobin levels;
  • the fragility of blood vessels;
  • muscle depletion;
  • the decreased concentration;
  • the deterioration of the heart;
  • slowing of metabolic processes.

The man who found himself described signs, you should immediately consult a physician to obtain advice regarding mitigation of adverse effects to health.

Overdose is also possible as vitamin E refers to a group of fat soluble vitamins accumulate in the body. Great harm can a thoughtless medication. An overabundance of vitamin appears as follows:

  • diarrhea;
  • vomiting;
  • headache;
  • lethargy;
  • pain in the abdomen.

In most cases these symptoms disappear after some time. It bears the acceptance of absorbents for several days after the onset of the disease.

Diet for Mature women

A well composed diet is able to get rid of all the negative effects of menopause, improve physical and emotional condition, to normalize the production of female sex hormones and slow the aging process. The food must contain not less than half of the daily requirement of vitamin E.

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Menu every female should prevail foods that are high in vitamin E:

  • vegetable oil;
  • fresh vegetables, fruits and berries;
  • bean;
  • greens;
  • nuts;
  • fatty fish and meat;
  • milk, yoghurt and cheese;
  • brown bread;
  • unprocessed grains.

Don’t forget about the foods with calcium:

  • eggs;
  • dairy products;
  • soy beans;
  • yeast.

Foods rich in boron:

  • asparagus;
  • raisins;
  • prunes;
  • peaches.

Of course, you need to avoid Smoking and drinking alcohol, which contributes to elimination of vitamins and minerals from the body leads to intoxication. By eating a healthy diet, doing moderate exercise in the fresh air to preserve your health, youth and beauty even after 50 years.