Contents
1 What is vitamin E deficiency and how much vitamin E do you need every day?
2 Vitamin E deficiency symptoms
3 Causes of vitamin E deficiency
4 Vitamin E in food
Vegan vitamin E sources Animal vitamin E-sources Drinking meals against vitamin E deficiency

What is vitamin E deficiency and how much vitamin E do you need every day?

Vitamin E is one fat -soluble vitaminthat an essential role as antioxidant plays in your body. It protects your cells from the harmful effects of free radicals and supports the health of your immune system, your skin and your eyes. A vitamin E deficiency occurs if your body does not get enough of this important nutrient.

The Recommended daily intake From vitamin E, for adults 15 milligrams (22.4 international units). Pregnant and breastfeeding women need a little more - about 19 milligrams per day. It is important to note that the absorption of vitamin E is improved by fat in food, since it is a fat -soluble vitamin.

Vitamin E deficiency symptoms

A vitamin E deficiency can cause a number of symptoms that often begin subtly and worsen over time. The most common signs of a vitamin E lack are:

  • Muscle weakness
  • Neurological problems
  • Weakened immune system
  • Visual disturbances
  • Dry, scaly skin

Causes of vitamin E deficiency

A vitamin E deficiency is usually the result of inadequate admission about nutrition. However, certain health states and genetic factors can also increase the risk of a defect. The most common causes include:

  • Malabsorption disorders: Diseases that affect the absorption of fat, such as cystic fibrosis, celiac disease or chronic pancreatitis, can lead to a vitamin E deficiency.
  • Genetic disorders: Rare genetic disorders such as the Ataxia with vitamin E Deficiency (Aved) can affect the body's ability to transport and use vitamin E.
  • Very low -fat diets: Since vitamin E is fat -soluble, a diet with very little fat can affect the absorption and absorption of this vitamin.
  • Malnutrition: People who suffer from severe malnutrition have a higher risk of a vitamin E deficiency.

Vitamin E in food

Here is an overview of the vitamin-richest foods (animal or herbal) with their average vitamin E content per 100 g:

Vegan vitamin E sources

Vegan vitamin E sources Vitamin E content per 100 g
1. Sunflower seeds 35 mg
2. Almonds 25 mg
3. Hazelnuts 15 mg
4. Pine nuts 9 mg
5. Peanuts 8 mg
6 6 mg
7. Tofu 5 mg
8. Apricotes (dried) 4 mg
9. Mango (dried) 4 mg
10. Red peppers (steamed) 3 mg

Animal vitamin E-sources

Animal vitamin E-sources Vitamin E content per 100 g
1. Fischrogen (raw) 7 mg
2. Sea snail (baked) 6 mg
3. Salmon (raw) 4 mg
4. Ansarellen (in oil) 3 mg
5. Rainbow trout (cooked) 3 mg
6. Egg yolk (raw) 3 mg
7. Butter 2 mg
8. Barrels (cooked) 2 mg
9. Thuna (in oil) 2 mg
10. Austern (cooked) 2 mg

Drinking meals against vitamin E deficiency

Drinking meals like that of Saturo can also contribute to vitamin E supply. They contain a balanced combination of nutrients, including a defined amount of vitamin E. Regular consumption of such astronaut food can help to cover the vitamin E requirement and prevent a deficiency.

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Frequently asked questions

Often tired, burning eyes, dry and scaly skin, brittle nails and brittle hair occur. Muscle weakness, balance disorders and a weakened immune system can also be a sign of a vitamin E deficiency.

Vitamin E is in many vegetable oils such as sunflower, wheat germ and olive oil. Nuts and seeds, especially almonds, hazelnuts and sunflower seeds, are also rich in vitamin E.

For most healthy people, additional vitamin E is not necessary if they eat a balanced and varied feeder. In special phases of life such as pregnancy or competitive sports as well as in the event of deficiency or certain diseases, however, a targeted addition can make sense.

There is no evidence that taking vitamin E targeted belly fat. Vitamin E is important for health because it combats free radicals as antioxidants and thus protects cells. But in order to lose belly fat, a balanced, calorie -reduced nutrition and regular exercise are primarily decisive.

Vitamin E usually does not make tired or sleepy. There is no evidence that taking vitamin E - whether about food or as a nutritional supplement - causes fatigue. On the contrary: vitamin E as antioxidants protects your cells from oxidative stress. This can even help you feel fitter and more powerful.

Yes, linseed oil is a very good vitamin E source. It even contains more vitamin E than most other vegetable oils. There are around 20 milligrams of vitamin E per 100 grams. Linseed oil also scores with a high content of omega-3 fatty acids, which have an anti-inflammatory effect and are good for heart and brain. For an extra portion of vitamin E you can stir in the linseed oil cold into dressings, dips and muesli or drizzle it over dishes to refine.

Yes, you can take vitamin E and omega-3 fatty acids together without hesitation. The combination is even particularly useful because the two nutrients complement each other. As a fat-soluble antioxidant, vitamin E protects the sensitive omega-3 fatty acids from oxidation and thus gets their positive effect through their paces.

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