What is Vitamin E?
Vitamin E is one of the vitamins and nutrients important to human health, as it is antioxidant and protects the walls of cells and helps to prevent cholesterol, especially harmful, and the quantity required and necessary, which must be addressed on a daily basis in order to reduce the incidence of chronic diseases and dangerous for men (19) mg, and women equal to (14) mg per day, there are some studies that proved that vitamin E contributes to reduce the risk of cardiovascular disease, and limits the complications of diabetes, in addition to some types of cancer, but studies G The intake of vitamin E in the form of supplements did not come interest rate for people who suffer from these diseases, so it must be taken from the main sources that will Ntolha later, but it must be borne in mind that vitamin E may be lost half of its content during the cooking process.
Where do we get Vitamin E?
- We can get vitamin E by eating seeds, nuts and vegetable oils.
- In addition, it can be obtained from whole grains, oily fish, kiwi fruit, vegetables with dark green leaves, as well as sweet potatoes.
- Foods with vitamin E include parsley, green peas, asparagus, spinach, cabbage and lettuce.
- The oils that contain the appropriate amounts of vitamin E are: walnut oil, pistachio oil, olive oil, soybean oil, corn oil as well as bean oil.
- It can be obtained from avocados and liver whether chicken liver or cattle liver and egg yolks.
- The following are some foods that contain vitamin E as each of the following amounts contains a milligram (20%) of what women need daily from this vitamin as follows:
- One quarter cup of wheat germ contains milligrams.
- As much as a tablespoon of sunflower seeds.
- The amount of eleven tons of almonds.
- Half a cup of cooked silver beets.
- Half a sweet potato, grilled with a weight of 65 grams,
Symptoms of vitamin E deficiency
There may be some symptoms that occur due to poor absorption of fat or lack of intake of vitamin E content and symptoms are as follows:
- General muscle weakness.
- Problems with vision and movement of the eye abnormally.
- Unbalance in walking occurs.
- Kidney and liver problems if the deficiency continues for a long time.
- A person may feel tingling and a lack of sensation in the limbs.