La vitamina E
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La vitamina E, o tocoferolo, è una vitamina liposolubile, che viene accumulata nel fegato e non è dunque necessario assumerla con regolarità, attraverso i cibi. Il corpo la rilascia a piccole dosi quando il suo utilizzo diventa necessario. E’ sensibile al calore e alla luce, perde circa il 50% con la cottura. Combatte i radicali liberi e favorisce il rinnovo cellulare. Possiamo dire che depura l’organismo, utile a combattere fumo e alcool. Utile per combattere il cancro, ovviamente non è una medicina miracolosa ma è molto importante non trascurarne l’assunzione. E’ inoltre un anticoagulante prezioso e combatte il colesterolo LDL favorendo l’HDL (colesterolo buono).
In quali alimenti è presente la vitamina E?
E’ molto diffusa negli alimenti, soprattutto nei frutti oleosi come la frutta secca, mais, olive e nei semi di grano. Si trova in buone quantità verdure a foglia verde. Il fabbisogno giornaliero di vitamina E si aggira attorno agli 8-10 mg. La carenza di vitamina E è molto difficile ed è in genere collegata a una situazione di malnutrizione e nei soggetti più giovani può provocare difetti nella crescita e nello sviluppo. Un eccesso può portare a ipertensione, vomito e diarrea. Un’integrazione ove non necessaria risulta inutile.
ALIMENTI RICCHI DI VITAMINA E
| ALIMENTO | mg/100g |
| Olio germe di grano | 150 |
| Olio di girasole | 40 |
| Olio di mais | 35 |
| Mandorle | 26 |
| Olio d’oliva | 15 |
| Arachidi | 8,5 |
| Olive | 3,8 |
| Spinaci | 3,5 |
| Ceci | 2 |
| Broccoli | 1,5 |
| Pomodoro | 1,5 |
| Pane integrale | 1,4 |
| Mirtilli | 1,2 |
| Riso integrale | 1,2 |
Dai una lettura anche all’articolo “i micronutrienti“
Fonte: Humanitas.it
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