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Alpha-TocopherolorVitamin-E
Alpha-Tocopherol ~ Natures Super Foods
Alpha-tocopherol
"Vitamin-E"
Vitamin-E is for the Body
Vitamin-E is another fat soluble vitamin that is often associated with beautiful skin and anti-aging.
Most cosmetic products and other beauty products have vitamin-E in their ingredients.
Like vitamin-C, it also plays a role in the oxidation process, acting though as an "anti-oxidant."
This vitamin is also used in the metabolism of cells, promoting cell renewal and thus, the association with beauty products.
It also prevents the breakdown of body tissues and body cells.
Vitamin-E is also used to protect and preserve Vitamin-A, which is essential in promoting great eyesight, maintenance of epithelial tissues as well as in the prevention of red blood cell damage.
Vitamin-E can be found in many food sources.
Also called tocopherol, it is consumed from green leafy vegetables, seeds and margarines.
It is also very abundant in vegetables oils and olives.
There are also ready-to-eat cereals that are fortified with vitamin-E.
In fact, these cereals often contain about 40 percent of the daily recommended intake.
The United States recommends a daily intake of about 15 milligrams of alpha-tocopherol equivalents every day.
The same amount is recommended for both men and women from 19 years old and older.
Alpha-tocopherol is actually not Vitamin-E per se.
It's a substance that can easily be converted to the vitamin.
You don’t even have to consume something to help in the conversion.
The body takes care of it.
Similar to the daily recommended intake for other vitamins, more amounts of vitamin-E are recommended for pregnant and lactating mothers as well as children who are in the developing age.
It's always best that you consult your physician so as to avoid any deficiency.
In a survey conducted by the United States Department of Agriculture, the intake of vitamin-E by women does not reach the recommended requirement.
Although they're only short 10 percent from the recommended daily intake, the government is still focusing on increasing the suggested intake.
An average American actually consumes about seven to nine milligrams of alpha-tocopherol.
This is six to eight milligrams short of the recommendation.
The survey also found that Americans often get their vitamin-E from the salad oils that they use as well as on the shortenings and margarines.
These three comprise one-third of vitamin-E sources.
Americans get the eleven percent on the fruits and vegetables that they consume while the remaining seven percent can be found in grains and other grain products.
Vitamin-E, as mentioned before can be found in most food items.
People who eat balanced diets have enough vitamin-E in their diet and rarely need supplements to augment the vitamin-E in their body.
People who are into low fat diets may also find it hard to retain Vitamin-E as it is often stored in the fats of the body.
This is why dietary fats should also be monitored.
They must make sure that it does not go below safe limits.
Like vitamin-C, foods that contain vitamin-E can quickly lose their nutrient content if the foods are not prepared and handled the right way.
Below are a couple of tips that'll help you retain the nutrients in your food.
1. In preparing food, make sure that you use whole grain flours as these contain vitamins.
2. In storing foods, make sure that you place them inside airtight containers and to avoid direct exposure to light.
Good Sources:
Almonds, 1 ounce = 6.7 IU
Hazelnuts, 1 ounce = 6.7 IU
Sweet potatoes, one medium = 5.9 IU
Safflower oil, 1 tablespoon = 4.6 IU
Peanut butter, 1 tablespoon = 3.0 IU
Avocados, one medium = 2.3 IU
Mangos, one medium = 2.3 IU
Corn oil, 1 tablespoon = 1.9 IU
Asparagus, four spears = 1.1 IU
Pears, one medium = 0.8 IU
Apples, one medium = 0.8 IU
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