Vitamin E efficiency, intake, how to eat?Related food content is open!

Vitamin E Efficacy has 9 major benefits such as antioxidant and maintenance skin. What are the foods rich in vitamin E?What are the symptoms of lack of vitamin E?Beware of supplementation of excessive vitamin E has side effects, and the amount of intake and food will be made clear once a day!

▶ What are the effects of vitamin E?

Vitamin E (vitamin E) is a fat -soluble vitamin that must be digested and absorbed by fat in food.Although vitamin E is usually considered a single compound, it is actually a set of 8 kinds of fat -soluble compounds.

The important effects of vitamin E are:

1. Antioxidant and anti -aging: Vitamin E has a powerful antioxidant effect, can inhibit cell excessive oxidation, and prevent aging phenomenon caused by oxidation.

2. Protective cardiovascular: help reduce risk of heart disease, for example, reduce systolic blood pressure and reduce triglyceride; vitamin E has the effect of preventing platelet coagulation and attached to the blood vessel wall, which can expand blood vessels and protect vascular endothelial cells.

3. Improver liver disease: Vitamin E may improve the symptoms of non -alcoholic fatty liver disease.

4. Improve menstrual pain: can reduce spasm and pelvic pain.

5. Beauty skin care: can improve certain skin diseases (such as eczema); can make skin cells strong and vibrant, effectively repair scars, so it is often used in cream and lotion.

6. Help the lungs: may improve adults and children’s asthma.

7. Good cognitive health: High -dose vitamin E may delay the progress of patients with mild to moderate Azheimer’s disease and prevent the decline in cognitive ability.

8. Help fertility: During pregnancy, supplementing vitamin E can protect cells from free radical damage and maintain the quality of eggs; it can prevent blood vessel obstruction, increase blood flow in the uterus, and nourish the endometrium of the uterine.

9. Improve sleep quality: Improve sleep and breathing stop; combined with vitamin C, or can reduce leg discomfort and improve insomnia.

▶ Vitamin E Adivation Standard Table

▶ Vitamin E overdose side effects?

Vitamin E is a lipid solution. If you have too much intake, it is easy to accumulate in the human body. It may lead to the following side effects: nausea diarrhea colic, fatigue, weak headache, blurring the increase of rash gland functional disorders (increasing the mecia.

▶ Lack of symptoms of vitamin E?

Hemolytic anemia Peripheral nervous system lesion movement disorders immune response function low weak retinal lesions

Generally speaking, if daily balanced diet (but the diet is refined) and takes healthy oil appropriately, it should not lack vitamin E.However, there are also some people who are prone to vitamin E:

1. Disease -related diseases (including swollen cystic fibrosis, clonia disease)

2. Diseases with certain genetic rare diseases: for example, patients with β -lipoprotein.

3. Insufficient babies or birth weight: There are fewer vitamin E in the body than that of babies produced in full monthly.

If you have the above problems, you can supplement the vitamin E of the water -soluble dosage form.

▶ How to eat vitamin E?When to eat?

Eat after meals: Vitamin E is fat -soluble, and it is necessary to digest and absorb through fat, so the best time to eat vitamin E is 1 hour after meals, or it can be eaten with meals.

With oil: If you take the oil at the same time, the absorption effect will be better.

Compound vitamin E health food: In addition to vitamin E, other health components are also added to make it easy to supplement multiple nutrients at a time.

▶ Vitamin E food rankings

Most of vitamin E exists in nuts, oil and dark green vegetables. Food source rich in vitamin E is:

1. Nut seeds: sunflower seeds, almonds, hazelnuts, Brazilian nuts, peanuts, Brazilian nuts, pumpkin seeds, happy fruit, walnuts, chestnuts, cashews, Chia seeds, linen seeds, etc.

2. Oil: Wheat germ oil, sunflower oil, black sesame oil, tea oil, palm oil, soybean oil, peanut oil, olive oil, etc.

3. Vegetables: coriander, tomato, taro, waves, vegetables, green sweets, red sweet peppers, green peppers, green peppers, asparagus, pumpkin, mustard, cabbage cabbage, carrots, etc.

4, fruit: avocado, kiwi, blackberry, mango, cranberry, mulberry, persimmon, guava, raspberry, peach, pomegranate, blueberry, etc.

5. Fish and shrimp: sardines, salmon, red coriander, oyster, catfish, tuna, tuna, catfish, shrimp, catfish, cod, lobster, crayfish, biomayfish, etc.

▶ Vitamin E taboos and precautions

Taking vitamin E is not taboos. If you are healthy, if you take high -dose vitamin E, you may increase the risk of death.For example, increase the risk of patients with prostate cancer, or increase the risk of death in patients with serious heart disease (such as heart disease or stroke).

Therefore, if you have the following health problems, be sure to consult a professional doctor before taking vitamin E: Vitamin K deficiency, diarrhea -vision -damaged eye disease (retinal pigment degeneration) hemorrhagic disease diabetes diabetes had heart disease seizures or disease history head and neck cancer liver disease

In addition, supplement vitamin E may interact with some drugs.If you take the following drugs, you should also consult the doctor first: anticoagulant and antiplatelet drugs, herbs and supplements: vitamin E and anticoagulant drugs or other supplementary products that reduce coagulation or grass plants will reduce bloodCooring, you may increase the risk of bleeding.Vitamin K: An important function of vitamin K is to participate in coagulation. Vitamin E can anticoagulant. If the two are taken together, the role of vitamin K may be reduced.Achine drugs: Vitamin E may accelerate the removal of statins and affect the effect of the drug.Iron agent: Taking vitamin E and oral iron supplements together will reduce the effectiveness of iron and vitamin E.Chemotherapy and radiation treatment: It may interfere with the efficacy of cancer treatment.

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