To increase the effectiveness of strength training, fitness and other sports activities should enrich your body with vitamins. Chief vitamin athletes - tocopherol. Its decline during exercise immediately noticeable. Vitamin E in sunflower oil is contained in the record number 75 milligrams per 100 grams of product. However, a useful product can not be abused, the increased dosage of vitamin E can lead to intoxication.
useful vitamins
Vitamin E, or tocopherol, is a natural antioxidant, thanks to a unique therapeutic properties which blocked synthesis of free radicals in the body responsible for the process aging. Vitamin E deficiency negatively affects the skin, hair and nails. Therefore tocopherol called "vitamin of youth". Vitamin E also helps to activate blood flow, thins the blood and minimizes the risk of blood clots. Tocopherol is involved in the formation of immune defense - the ability to neutralize viruses and bacteria.
The optimum amount of intake of vitamin E - 15 mg (milligrams) per day
. Such a dose normalized BP (blood pressure), fights inflammation foci profilaktiruet and cataracts. Also, Vitamin E is vital to anyone who is engaged in the gym, because he is involved in the formation of muscle mass.Foods high in vitamin E
Vitamin E in foods
Not only in sunflower oil has vitamin E. Tocopherol contain:
- Soybean oil - 68 mg (100 grams);
- Walnuts - 22 mg (100 grams);
- Almond - 29 mg (100 grams);
- Peanut - 19 mg (100 grams).
vitamin E content is greater in unrefined vegetable oil. However, tocopherol is resistant to high temperatures (up to 170 °). Therefore, it is stored in the products during the heat treatment, however, destroyed by emulsifiers and konservanotov. Therefore, Prepared and preserved vitamin E content is minimal.
Vitamin E in sunflower oil
Familiar to every sunflower oil - is very young compared with olive or linseed. In the Russian Empire sunflower seeds appeared only in the 18th century, but getting out of it oil began in the first half of the 19th century.
Among all vegetable oils Sunflower oil - one of the most useful. It differs minimum pour point and a high content of polyunsaturated fatty acids that are identical to those that synthesize the human body.
The sunflower oil 5.5 milligrams of Vitamin E: an amount of alpha-tocopherol comprises one tablespoon product. This is - a variation of vitamin E has an antioxidant effect on the human body. The concentration of vitamin E in sunflower oil is higher than in any other food product. Regular consumption of sufficient amounts of sunflower oil improves the body's immune defenses and minimize the risk of cardiovascular pathologies.
To get the daily requirement of vitamin E is optionally use one sunflower oil. You can click the seeds or add them to salads, snack, used as a seasoning for rice dishes or meat, as well as for decoration of confectionery (biscuits, rolls). Sunflower oil should fill the vegetable or meat salads, can be combined refueling from sunflower, olive and flax or corn oil. Useful in baked goods, sprinkled with sunflower seeds.
Knowing how much vitamin E in sunflower oil, it is easy to calculate the daily dose of its use. The advantage of sunflower oil is that the natural tocopherol assimilated faster than its synthetic analogue used for the production of pharmaceutical vitamins.
sources:
Vidal: https://www.vidal.ru/drugs/vitamin_e__40813
GRLS: https://grls.rosminzdrav.ru/Grls_View_v2.aspx? routingGuid = 0804cefc-0ed0-4520-8376-acb700b33a8f & t =
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