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Use Vitamin E Foods And Prevent Malnutrition

Selecting and preparing foods containing vitamin E and thus preventing oxidative stress – it’s very easy if you follow a few tips. Do something good for your body and cook nutritious food. We show how it works!

What does your body need vitamin E for?

Vitamin E plays an important role in metabolic processes in your body because it helps protect your cells from oxidative stress. You’ve probably heard this buzzword before. “Oxidative stress” means that your body cells are exposed to too many free radicals (specific oxygen compounds). The body produces these itself or they are caused by environmental influences such as UV radiation and cigarette smoke. However, essential nutrients such as vitamin E and vitamin C protect cells from free radicals, which is why it is important for your health to have vitamin E-rich foods more often in your diet.

You can find even more information in our expert article on the role of vitamin E in your health. Here we also address the consequences of a vitamin E deficiency. It can be noticed not only through general exhaustion and lack of concentration but also through hair loss and premature aging of the skin. However, you should only take dietary supplements such as vitamin E capsules after consulting a doctor in order to avoid overdosing.

Foods with vitamin E: Valuable vegetable oils and vegetables

Already knew? Vitamin E is found in particularly high concentrations in vegetable oils, a food that meat eaters, vegetarians, and vegans alike can consume. Therefore: Get it now! Foods rich in vitamin E are, for example, olive oil, wheat germ oil, sunflower oil, and rapeseed oil. So if you eat a salad with a dressing made from valuable oil for lunch, you may already have covered your daily vitamin E requirement. According to the German Society for Nutrition, it is 12 mg (women) and 15 mg (men), with two tablespoons of sunflower oil already reaching this value. Or how about a lamb’s lettuce with olive oil vinaigrette, for example?

Foods such as olives and the vegetables fennel and kohlrabi are also good suppliers of vitamin E. The same applies to other different types of cabbage and asparagus. Here’s another consumption tip: The highest concentration of nutrients is found in most types of vegetables in the skin or directly underneath. So for your extra portion of vitamin E, it is better to use green asparagus, which you do not have to peel.

You can find more shopping tips for foods containing vitamin E in our expert article “Which foods are particularly rich in vitamin E?”.

Also find out which foods are rich in vitamin C, vitamin A, vitamin B1, vitamin B2, vitamin B6, or folic acid.

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Written by John Myers

Professional Chef with 25 years of industry experience at the highest levels. Restaurant owner. Beverage Director with experience creating world-class nationally recognized cocktail programs. Food writer with a distinctive Chef-driven voice and point of view.

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