Vitamin E must necessarily come with food products in the body of a woman for several reasons.
First, with a lack of vitamin E, unwanted changes in the organs of the female reproductive system occur.
Secondly, with insufficient intake of vitamin E with foods during pregnancy, the development of the fetus in the mother's body is disrupted.
Thirdly, the deficiency of vitamin E causes a violation of the structure of the muscle tissue.
Fourthly, synthetic multivitamin complexes with an incorrect reception can lead to an overdose of vitamin E, which will damage the health of women. Products containing vitamin E can not cause overdoses due to the relatively small content of this substance.
To prevent all the undesirable consequences of a deficiency or, conversely, an overdose of vitamin E, you need to control its intake into the woman's body. And for this it is necessary to know the approximate content of vitamin E at least in basic food products.
The list of products and the amount of vitamin E contained in them (mg per 100 g of product)
The content of vitamin E in bakery products: bread rye - 2,2 mg, bread table-topping - 2,68 mg, loaves of the 1st grade - 2,3 mg, creamers of premium grade - 1,86 mg.
The content of vitamin E in grain and products of its processing: rice - 1 mg, peas - 9.1 mg, wheat flour of the 1st grade - 3 mg, buckwheat - 6.6 mg, semolina - 2.5 mg, oat groats - 3,4 mg, pearl barley - 3,7 mg, high-quality pasta - 2,1 mg.
The vitamin E content in milk and dairy products is extremely low, in practice it can be equated to zero.
The content of vitamin E in meat and eggs: beef of the 1st category - 0.57 mg, veal of the 1st category - 0.15 mg, chicken of the 1st category - 0.2 mg, liver of beef - 1.28 mg, egg chicken - 2 mg.
The content of vitamin E in fish: Atlantic herring - 1.2 mg, carp - 0.48 mg, sea perch - 0.42 mg, cod - 0.92 mg, hek - 0.37 mg.
The content of vitamin E in vegetables, fruits and berries: white cabbage - 0.1 mg, potatoes - 0.1 mg, carrots - 0.63 mg, cucumbers - 0.1 mg, beets - 0.14 mg, tomatoes - 0, 39 mg, banana 0.4 mg, cherry 0.32 mg, pear 0.36 mg, draining 0.63 mg, strawberry garden 0.54 mg, gooseberry 0.56 mg, red currant 0 , 2 mg.
The content of vitamin E in vegetable oils: cottonseed oil - 114 mg, corn - 93 mg, sunflower refined - 67 mg.
As we see, the absolute leader among food products containing vitamin E are vegetable oils. All other products, except dairy, also contain at least a small amount of vitamin E.
Include in your diet dishes from a variety of products and be sure to prepare salads in vegetable oil. In this case, you will always be provided with vitamin E, but at the same time never put yourself at risk of overdose.