Vitamin E is a fat-soluble vitamin that promotes the secretion of sex hormones, increasing the vigor and number of sperm in men; increasing the concentration of estrogen in women, improving fertility and preventing miscarriages, so it is also known as tocopherol or haemoglobin. Vitamin E has an antioxidant effect, very stable to acid, unstable to alkali, if in the iron salts, lead salts or oil rancidity conditions, will accelerate its oxidation and destruction, in addition, by ultraviolet radiation will decompose on its own. In recent years, vitamin E is also widely used in anti-aging, it is believed that it can eliminate the deposition of lipofuscin in the cells, improve the normal function of the cells, slow down the aging process of tissue cells. Vitamin E in the human body is mainly stored in the liver, fatty tissues, heart, muscle, testes, uterus, blood, kidney, pituitary gland.

Physiological functions

1. Antioxidant role of vitamin E is a highly effective antioxidant, in vivo to protect cells from free radical damage. Vitamin E and superoxide dismutase, glutathione peroxidase together constitute the body's antioxidant system to protect the cell membrane and intracellular nucleic acids from free radicals. Vitamin E deficiency can cause cellular damage by dysfunctioning the antioxidant mechanism in the body. This function is closely related to the normal operation of many systems in the body, including immune, nervous, cardiovascular, and reproductive systems. As an antioxidant, the presence of vitamin E also protects the activity of vitamin A, selenium (se), two sulfur-containing amino acids, and vitamin C, ensuring their physiological function in the body.

2. Anti-atherosclerotic effect A key mechanism in the pathogenesis of atherosclerosis is the formation of oxidized low-density lipoprotein. Low-density lipoprotein is an important component of the transit vitamin E, vitamin E antioxidant effect can reduce the formation of oxidized low-density lipoprotein. Vitamin E also promotes capillary proliferation and improves blood circulation, which can stop cholesterol and neutral fat hoarding in blood vessels. It prevents the occurrence of atherosclerosis and other cardiovascular diseases.

3. And reproductive function related to vitamin E can promote the generation and maturation of spermatozoa, the lack of testicular atrophy, varicocele epithelial degeneration, sperm degeneration and even can not generate. The lack of vitamin E in women occurs atrophy of the embryo and placenta, ovarian function is low, the sexual cycle is abnormal, not easy to fertilization or cause habitual abortion.

4. Delay the role of aging with age, the body of lipofuscin increasing, lipofuscin is commonly known as age spots, is the oxidation of certain components of the cell decomposition of the deposits, the lack of vitamin E, the accumulation of lipofuscin than the normal high. It is thought that lipofuscin is a product of free radical action. The aging process is caused by the accumulation of DNA and protein damage from accompanying free radicals, so antioxidants such as vitamin E can slow down the aging process. Supplementation of vitamin E can promote the body's metabolism, can reduce the formation of lipofuscin, improve skin elasticity, reduce gonadal atrophy, and improve immunity. Therefore, the role of vitamin E in preventing aging is increasingly being emphasized.

5. In recent years, it has also been found that vitamin E has a certain anticancer effect, which can prevent the occurrence and development of gastric cancer, skin cancer and breast cancer. The anti-cancer mechanism of vitamin E is still under study, which may include blocking the carcinogenic free radical reaction, reducing the activity of mutation-inducing substances, inhibiting the formation of carcinogenic substances nitrosamines, resisting the attack of peroxides on cell membranes, and improving immune function.

Deficiency performance

1. Sterility Vitamin E is related to the maturation of the sex organs and the development of the embryo. Vitamin E deficiency, male hormone secretion is insufficient, spermatogenesis disorders, occurring sperm reduction or immaturity, lack of vitality, prone to infertility; women are prone to atrophy of the placenta, luteinizing hormone insufficiency, prone to miscarriage, infertility, preterm labor, etc..

2. cardiovascular disease vitamin E deficiency can make the vascular cholesterol and neutral fat deposition, oxidized low-density lipoprotein and platelet thromboxane release increase, and the occurrence of atherosclerosis, coronary heart disease, stroke and other diseases.

3. Easily aging vitamin E deficiency, unsaturated fatty acids are oxidized and destroyed in the body, resulting in increased lipid peroxide and peroxyl radicals, which leads to the destruction of tissue cell membranes, in the skin and brain tissue in the increase in pigmentation of age spots and premature aging phenomenon.

4. anemia vitamin E deficiency, the body of lipid peroxide and peroxidized free radicals increase, so that the red blood cells are damaged, can cause shortening of the life of red blood cells, prone to hemolytic anemia.

Reasons for the lack of

1. Vitamin E light, heat, alkali easily destroyed, in the process of food processing loss is very large.

2. Adults who suffer from fat digestion and malabsorption are prone to vitamin E deficiency.

3. Excessive intake of unsaturated fatty acids increases the consumption of vitamin E, which can also lead to vitamin E deficiency in the body.

Treatment Options

1. Oral vitamin E tablets, 10 to 100 mg each time, 2 to 3 times a day; or oral vitamin E pills, 1 pill each time, once a day.

2. Oral vitamin E niacin capsule, this product contains vitamin E and vitamin PP, can improve the body's immunity, anti-aging, and is beneficial to the prevention and treatment of cardiovascular and cerebrovascular diseases.

Food sources

Vitamin E is widely distributed in animal and plant tissues, especially good sources of wheat germ oil, cottonseed oil, corn oil, sunflower oil, peanut oil and sesame oil, but not much olive oil. Green lettuce leaves and citrus peels contain large amounts, and almost all green leafy plants contain this vitamin. Vitamin E is also found in meat, milk, cream, egg whites and cod liver oil, but very little in fruits and animal foods (meat, fish).

The need to supplement the crowd

1. People living in areas of serious air pollution due to vitamin E can antioxidant, can protect a variety of cell membranes, to maintain cellular integrity, therefore, in a polluted environment, can protect people's lungs and mouth from being harmed by polluted air.

2. In menopausal women vitamin E is a powerful antioxidant, supplementation of adequate vitamin E, can prevent the aging of organs, reduce the production of wrinkles, increase the resistance of the skin, and help to reduce menopausal discomfort and premenstrual syndrome.

3. Siltation cardiac insufficiency and angina patients daily intake of appropriate amount of vitamin E, can increase the amount of exercise load, eliminate angina, and can diuretic.

4. Atherosclerosis patients daily intake of appropriate amount of vitamin E, can delay the process of mild, moderate or severe coronary atherosclerosis.

5. Maternal vitamin E helps to secure health care, therefore, pregnant women should pay attention to supplement. To be born women take the right amount of vitamin E, its pain can also be slowed down.

6. Serious trauma patients with vitamin E coated in the affected area, can accelerate wound healing.

7. Elderly people taking vitamin E can enhance memory, to prevent Alzheimer's disease has a very good effect.

8. asthma, emphysema asthma, emphysema people take vitamin E, can reduce the need for oxygen, improve the condition.

9. hemophiliacs hemophiliacs moderate intake of vitamin E, can quickly stabilize the condition.

10. muscle weakness patients muscle weakness patients take vitamin E, help increase muscle elasticity.

11. Parkinson's disease patients food in the vitamin E, can prevent or treat Parkinson's disease. It is worth noting that the only way to get it is from food.

Supplement notes

1. Vitamin E is contained in vegetable oils, when using special attention to the cooking temperature, the temperature of the oil can not be burned to too high, or even smoke, or E will disappear dramatically. At the same time, in the storage process should also pay special attention to avoid the oil in the sun.

2. Vitamin E itself is not toxic, but take too much, will be stored in the body of vitamin A depletion.

3. If you want to supplement the vitamin E, eating will be better than rubbing the effect. This is because the effect of vitamin E released through skin ingestion remains limited. Eating vitamin E food or nutritional supplements, can be from the inside out antioxidant, from the body to the skin exterior to achieve the overall purpose of delaying the aging process.

4. Because vitamin E is easily destroyed by light, heat, and alkali, the loss of vitamin E during food processing is very large, such as nuts and grains in the roasted or processed loss rate of almost 80%, and those greens in the cooking, the loss rate of up to 65%.

Dangers of overdose

Since the use of large doses of vitamin E for anti-aging and anti-atherosclerosis purposes, symptoms of vitamin E overdose have continued to be reported. Indeed, taking small doses of vitamin E (30 to 60 mg / day) is safer, can increase the body's immunity, with anti-aging, anti-cancer and other effects, but if the long-term overdose, can produce vitamin E overdose.

For example, long-term daily intake of vitamin E 100 to 300 mg, can appear more serious side effects. Such as thrombophlebitis or pulmonary embolism, or both at the same time, this is due to large doses of vitamin E can cause platelet aggregation, blood pressure, blood pressure can be lowered after stopping the drug or return to normal; men and women of both sexes can be seen breast hypertrophy; headache, dizziness, vertigo, blurred vision, muscle weakness; skin cracking, labial inflammation, xerostomia, urticaria; diabetes or angina pectoris symptoms significantly aggravated; hormone metabolism disorders. Reduced prothrombin; elevated blood cholesterol and triglyceride levels; increased platelet count and viability and reduced immune function.

The solution

An allergic reaction to vitamin E, reduce the dose or stop taking the drug for a week, the symptoms will disappear.

Classic recipes

Radish mixed with hairy vegetables

Raw materials hairy vegetables 150 grams, 100 grams of carrots, 50 grams of green peppers, 2 grams of salt, 3 milliliters of sesame oil, 5 milliliters of soy sauce, 15 milliliters of rice vinegar, 3 grams of pepper.

Practice will be washed hairy vegetables, cut into julienne; carrots and green peppers washed and cut into julienne, with salt marinade for a while; all kinds of materials arranged in a dish, add seasoning can be.

Effects lowering blood pressure and fat, nourishing Yin and clearing heat. For hypertension, high blood pressure, high blood fat, coronary heart disease, cough and other diseases have preventive and curative effects.

Characteristics of hairy vegetables and carrots contain vitamin E, per 100 grams of the content of 21.7 mg and 0.5 mg, respectively. Fat free, and has a high medicinal value. Carrots are colorful and nutritious.

This dish is crisp and refreshing, and can reduce phlegm and cough.

White radish mixed with cucumber

Raw material white radish 300 grams, 200 grams of cucumber, salt 2 grams, 1 gram of monosodium glutamate, 3 milliliters of sesame oil, sesame sauce 20 grams.

Practice will be white radish and cucumber clean, cut into strips, put into the container; sesame sauce with salt, water, mix well, pour on the radish and cucumber, then add other seasonings, mix well.

Effectiveness of the body to generate fluid to quench thirst, clearing heat and lowering blood pressure. It is effective against hypertension, obesity, hyperlipidemia, diabetes, constipation and other conditions.

FeaturesWhite radish and cucumber contain vitamin E, the content per 100 grams of 0.92 mg and 0.46 mg, respectively. White radish is cheap, high nutritional value, and helps digestion. Cucumber color green, fresh and fragrant.

This dish is light in color, crisp and refreshing.

Spicy greens

Raw materials greens 400 grams, chili, pepper 10 grams each, 2 grams of salt, 1 gram of monosodium glutamate (MSG), 5 grams of shredded green onion, 10 milliliters of vegetable oil.

Practice will be clean, cut into segments, blanch with boiling water, cool water, water control; chili pepper seeds, cut into julienne, together in a container; add a variety of seasonings, pour pepper oil, mix well.

Effects swelling, detoxification, anti-aging. For diabetes, high blood pressure, swelling poison, high blood fat, constipation and other diseases have preventive and curative effects.

FeaturesOilseed rape contains vitamin E, the content of 0.88 mg per 100 grams. All over China are planted, so far there have been more than 2000 years of cultivation history. Its leaves can be fried, can be mixed, can do soup, porridge and so on. Its seeds can be pressed oil. This dish is tender and green in color, spicy and refreshing.

Milk almond tofu

Raw materials tofu 300 grams, 25 grams of almonds, 70 milliliters of milk, 15 grams of sugar, 10 cherries.

Practice will be cut into blocks of tofu, blanched in boiling water; almonds peeled and crushed, plus sugar into the milk; pot with a small amount of water, into the tofu, milk, boiling juice, dish with cherries can be.

Effects lowering blood pressure and fat, beauty and moisturizing. For hypertension, high blood pressure, high blood fat, arteriosclerosis, dry skin, coronary heart disease and other diseases have preventive and curative effects.

Features almonds, tofu, milk and cherries all contain vitamin E, per 100 grams of the content of 18.53 mg, 6.7 mg, 0.21 mg and 2.22 mg, and they are common food, easy to buy, cheap. This dish has a sweet flavor. It is rich in nutrients and helps to resist aging and maintain youth.

Tofu with hairy vegetables

Raw materials tofu 300 grams, 150 grams of hairy vegetables, 20 grams of parsley, 10 grams of green onions, 2 grams of salt, 1 gram of monosodium glutamate, 100 milliliters of fresh soup, 10 grams of starch.

Practice will be cut into blocks of tofu, blanch with boiling water, fish out and dry; hair and cilantro washed, cut into segments; with fresh broth to cook the hair and tofu, add a variety of seasonings, sprinkle cilantro can be.

Effects lowering blood pressure and detoxification, promote digestion. It has therapeutic effects on hypertension, indigestion, cough, bronchitis, obesity and other conditions.

FeaturesFaucet and tofu are rich in vitamin E, calcium, iron and many other nutrients. Fatty vegetables contain high calcium elements, can prevent rickets, but patients with stones should not eat. Tofu is white in color, tender and soft. This dish is delicious and nutritious.

Beef stewed with radish

Raw materials 200 grams of radish, 500 grams of beef, 2 grams of salt, 1 gram of monosodium glutamate, 30 milliliters of vegetable oil, 10 milliliters of cooking wine, 10 grams of green onion, garlic cloves.

Practice will be beef and carrots washed and cut into pieces, beef with boiling water for a while; oil fifty percent heat into the beef, cooking wine stir fry, add the right amount of water and seasonings stewed, put the carrots, meat rotten taste can be.

Effects benefit qi and tranquility, spleen and stomach. It has therapeutic effects on symptoms such as dizziness, fatigue, blanched face and loss of appetite.

FeaturesBeef contains vitamin E, the content of which is 0.42 milligrams per 100 grams. Its flavor is strong, delicious, high nutritional value, often eaten to nourish the body. It is a variety of practices, frying, deep-frying, stir-frying, stewing can be, by the people's favorite. Radish is tender and fragrant. This dish is flavorful and mellow, and enhances the appetite.

Carp roast pork

Raw materials: 250 grams of crucian carp, 250 grams of lean pork, 2 grams of salt, 1 gram of monosodium glutamate (MSG), 5 milliliters of soy sauce, 10 milliliters of cooking wine, 30 milliliters of vegetable oil, 20 grams of starch.

Practice will be cleaned, cut into pieces, cut into pieces of lean pork, with starch stirred evenly; oil fifty percent of the heat into the pork stir-fry for a few moments, poured into the crucian carp, add the right amount of water and seasoning, cooked can be.

Effects tonifying the kidney and benefiting the heart, strengthening the spleen and nourishing the stomach. It is effective against nephritis, cardiovascular and cerebrovascular diseases, aging, weak spleen and stomach, and high blood pressure.

FeaturesCarp and pork both contain vitamin E, with a content of 0.68 milligrams and 0.34 milligrams per 100 grams, respectively. Carp is a freshwater fish, with tonic effects, can promote gonadal maturation, lactation and so on. Lean pork is tender and not greasy. This dish is rich in flavor and mellow.

Seaweed stewed pork

Raw materials 150 grams of pork, 50 grams of seaweed, salt, monosodium glutamate 1 gram each, 25 milliliters of vegetable oil, 10 grams of starch, 10 grams of green onion, 5 milliliters of soy sauce.

Practice will be cleaned and cut into pieces of pork, kelp cleaned and cut into strips; oil heat into the onion stir fry, pour into the pork, soy sauce stir fry for a few moments, add the right amount of water, kelp and seasonings, cooked with starch thickening can be.

Effects lowering blood pressure and swelling, nourishing Yin and tonifying the kidney. For hypertension, cerebral edema, renal hypokinesis, constipation and other diseases have preventive and curative effects.

FeaturesKelp and pork both contain vitamin E, the content per 100 grams of 0.85 mg and 0.95 mg, respectively. Kelp is produced in the ocean, it contains fucoidan, which is not available in land vegetables, and can effectively prevent high blood pressure. Pork is a very common meat food, its meat is tender and delicious. This dish is flavorful and nutritious.

Onion sea bass fillet

Raw materials sea bass 500 grams, 150 grams of onion, salt, monosodium glutamate 1 gram each, 30 milliliters of vegetable oil, 10 grams of ginger, 10 milliliters of soy sauce, 10 milliliters of cooking wine, 5 milliliters of rice vinegar.

Practice will be cleaned bass, cut into slices; onions cleaned and cut into julienne; oil hot into the ginger stir fry, pour into the fish slices stir fry for a few moments, add onions and seasonings. Stir fry can be.

Effects lowering blood pressure and fat, brain and heart. For hypertension, high blood pressure, high blood fat, Alzheimer's disease, fetal restlessness, cardiovascular and cerebrovascular diseases and other diseases have preventive and curative effects.

Characteristics of bass and onions contain vitamin E, the content per 100 grams of 0.75 mg and 0.14 mg, respectively. Bass meat tender, regular consumption of bass can resist aging, maintenance of youth. Onions are slightly sweet and refreshing. This dish is flavorful and nutritious.

Wood ear lily soup

Raw materials black fungus 50 grams, 30 grams of lily, 20 grams of honey.

Practice of the black fungus soaked, cleaned, cut into fine silk, clean lily; pot with the right amount of water, put the black fungus and lily, cooked with honey can be added.

Effects nourishing Yin moistening lung, tonic blood cough. It has a therapeutic effect on yin deficiency cough, coronary heart disease, cerebrovascular disease, constipation and other conditions.

Features black fungus contains vitamin E, the content of 11.34 mg per 100 grams, and contains calcium, iron, lecithin, inorganic salts and a variety of nutrients, can prevent atherosclerosis, treatment of anemia and other diseases, medicinal value is very high, there are planted throughout our country is one of the favorite fungal food. Lily color and elegant, fragrant. This soup is sweet and flavorful, moistening the lungs and quenching thirst.

Sprout soup

Raw materials sprouts 30 grams, 20 grams of seaweed, 50 grams of kelp, 50 grams of cucumber, salt, monosodium glutamate 1 gram each, 3 milliliters of sesame oil, 3 grams of pepper.

Practice will be hair, seaweed, kelp clean, torn, cut strips; cucumber clean, cut into slices; pot with the right amount of water, put the hair, kelp boiling, pour into the cucumber, seaweed and seasoning, cooked can be.

Effects lowering blood pressure and lipid, tonifying blood and benefiting the heart. For hypertension, high blood pressure, high blood fat, coronary heart disease, goiter, arteriosclerosis, anemia and other diseases have preventive and curative effects.

FeaturesPurple cabbage contains vitamin E, the content of 1.82 milligrams per 100 grams. It is produced in coastal areas, usually used to make soup, its medicinal value is very high, often eaten to enhance human immunity. Kelp, seaweed and seaweed effects are similar to cucumber, cucumber to quench thirst. This soup is delicious and nutritious.

Salmon glutinous rice porridge

Raw materials salmon 250 grams, 100 grams of glutinous rice, salt 1 gram, 10 grams of green onion, 15 grams of peel, 10 milliliters of vegetable oil.

Practice will be clean salmon, remove the bones and thorns, cut into cubes; oil heat into the shallot fried incense, pour into the salmon meat, add salt and stir fry color; glutinous rice, Chen Pi clean, boil, put the salmon meat, simmer until thick can be.

Effective brain and intelligence, stomach and qi. It has preventive and curative effects on degeneration of brain function, Alzheimer's disease, arteriosclerosis, gastric ulcer, stomach cancer and other diseases.

FeaturesSalmon and glutinous rice both contain vitamin E, per 100 grams of the content of 2.3 mg and 1.29 mg, respectively. Salmon meat is delicious, colorful, nutritious, is a superior delicacy. Glutinous rice sticky, fragrant. This porridge is delicious and nourishes the body.

Mung bean kelp rice porridge

Raw materials mung bean 50 grams, 50 grams of kelp, 100 grams of rice, 15 grams of sugar, 10 grams of peel.

Practice will be mung beans, Chen Pi wash, put into the pot to boil; kelp soaked and washed, cut into thin filaments, rice washed, put into the pot, simmering until viscous, into the sugar stir evenly.

Effects antihypertensive anti-cancer, brain and eyesight. It has therapeutic effects on high blood pressure, glaucoma, encephalitis B, cancer, arteriosclerosis and other diseases.

FeaturesMung beans and rice both contain vitamin E, with a content of 10.95 milligrams and 1.01 milligrams per 100 grams, respectively. Mung beans are good for both young and old as they clear away heat and detoxify the toxins, reduce heat and lower blood pressure. Rice is soft and white, and contains rich nutrients. This porridge is sweet and refreshing.

Black sesame double rice porridge

Raw materials black sesame 50 grams, 50 grams of rice, millet 100 grams.

Practice will be clean rice, put into the pot with the right amount of water to boil, black sesame seeds and millet washed, sesame seeds crushed, together into the pot, simmer until viscous, soft can be.

Effective brain and mind, moisturizing and hair care. For gray hair early birth, memory loss, dizziness, Alzheimer's disease, constipation and other diseases have preventive and curative effects.

Features Black sesame seeds and millet contain vitamin E, the content per 100 grams of 38.28 mg and 37 63 mg, respectively. Black sesame is not only rich in vitamin E, but also rich in protein, lecithin and other micronutrients, can promote blood circulation, often eat can prolong life. Millet is soft, smooth and nutritious.

This porridge is light and delicious.

Black sesame egg soup

Raw materials black sesame 50 grams, 2 eggs, 15 grams of honey, soy sauce 5 ml.

Practice of the black sesame seeds, wash, crushed; eggs into the bowl, mix well, into the black sesame seeds, seasoning and a small amount of warm water, mix well again; on the pot can be steamed.

Effects lowering blood pressure and moisturizing the skin, strengthening the spleen and benefiting the kidneys. For dry skin, high blood pressure, high cholesterol, arteriosclerosis and other conditions have a preventive effect.

FeaturesEgg contains vitamin E, the content of 2.29 mg per 100 grams. Its flavor is tender, smooth, nutritious, is a good tonic. Egg white can be used as a mask, with the effect of beauty. Black sesame flavor, also contains a variety of nutrients. This food is delicious, refreshing and appetizing, enhance appetite.