Vitamins A (retinol) and E (tocopherol) belong to the group of fat-soluble biologically active substances with antioxidant properties, i.e. Protecting cells from oxidation causing them to age. Vitamin E (tocopherol) has the ability to protect vitamin A from oxidation in both the intestine and tissues. Proceeding from this, we conclude: if the body lacks vitamin E, it will not be able to absorb the necessary amount of vitamin A, so these vitamins should be taken together. Let's take a closer look at the usefulness of these vitamins.
First of all, it should be noted that the wording "vitamin E" is a conditional name, implying a group of substances. There are at least eight substances belonging to this group (4 tocopherols and 4 tocotrienols) and having a similar effect on the human body.
The name "tocopherol" comes from the Greek words "tos" and "phero", which in translation means - to give birth, procreation. The first experiments conducted on laboratory rats showed that those animals that received milk not containing vitamin E lost their ability to reproduce. The males had atrophy of testicles, and in females, all the offspring died in utero. In addition, vitamin E inhibits the formation of thrombi, has the ability to reduce pain with articular arthritis, relieves hot flashes during menopause, is able to lower the blood level of insulin, which is very important for those who have cardiological problems, it can be used as a preventative against arteriosclerosis of blood vessels. According to the latest data, vitamin E can be used to treat rheumatism. Very often it is prescribed in pregnancy, if there is a threat of termination of pregnancy.
Very widely vitamin E is used by cosmetologists. It is added to all kinds of creams and masks for oxygen saturation and skin rejuvenation.
Most of all vitamin E is contained in wheat germ oil. One of the main sources of vitamin E are all possible vegetable oils. Rich in the content of this vitamin is sunflower seeds, almonds, peanuts. With a deficiency of vitamin E, it is recommended to diversify the menu with sprouts of wheat, milk, soybeans, eggs, salad.
Also this vitamin is found in such herbs: dandelion, nettle, alfalfa, flaxseed, raspberry leaves, rose hips.
Hypervitaminosis of vitamin E is extremely rare, so its benefit to the body is obvious.
The name of the group of vitamins A - carotenoids, went from the English word carrot (carrot), since initially vitamin A was derived from carrots. This group has about five hundred carotenoids. When ingested, carotenoids turn into vitamin A.
Vitamin A is useful because it protects against colds and flu, as it is very important in the fight against infection. It is important that having it in the blood of children helps them to transfer diseases such as measles or chicken pox much more easily.
Also, vitamin A plays an important role in the formation of teeth and bones. Promotes the moistening of the corners of the eyes and enhances night vision. Prevents cataracts and improves eyesight.
Cosmetology uses retinoids - synthetic analogues of retinol, due to its ability to restore the tissues of the upper layer of the epidermis. Those. Vitamin A accelerates the healing process of skin damage.
Retinol is also needed for the normal development of the embryo, so it is recommended to take it during pregnancy. It is necessary to nourish a child and reduces the risk of a child with underweight.
An important property of vitamin A and β-carotene is their usefulness in the prevention and treatment of cancer, because they are able to prevent the re-emergence of tumors. They also have the ability to protect brain cells from destruction. And antioxidant action helps prevent heart and artery disease.
And the latest research of scientists showed that vitamin A helps maintain a constant level of sugar in the blood, which makes it possible for insulin to act more effectively. Also, according to the latest data, a sufficient amount of vitamin A in the blood helps to transfer the hemorrhage to the brain more easily.
Take vitamin A should be in strict accordance with the age dosage, since hypervitaminosis is possible.
The best sources of vitamin A are fish oil and liver. On the second place is butter, cream, egg yolks and whole milk. In cereal products and skim milk is not a large content of vitamin. And in beef, its presence, well, very insignificant.
Vegetable sources of vitamin A are, first of all, carrots, sweet peppers, pumpkin, parsley greens, peas, green onions, soybeans, apricots, peaches, grapes, apples, watermelon, sweet cherry, melon. Also this vitamin is found in herbs - fennel, burdock root, alfalfa, lemongrass, oats, peppermint, sage, sorrel, plantain, etc.
It should be remembered that vegetables containing fat-soluble vitamins should be eaten with a small amount of any fats. For example, tomatoes can be poured with sunflower or olive oil, add a little cream or sour cream to the carrot, etc. this will help the vitamin to digest more.
Now you know everything about vegetables and fruits containing vitamins A and E. Be healthy!