Vitamin E: Food sources, Functions, Absorption & storage
Vitamin E is an Antioxidant present in almost, all foodstuffs.
Vegetable oils like groundnut, soya, cottonseed and safflower are rich sources of vitamin E. Other good sources are whole grain cereals, dark green leafy vegetables, pulses, nuts and oilseeds. Foods of animal origin are low in vitamin E. However, foods like egg yolk, butter and liver contain some amount of the vitamin. The following foods are good sources of Vitamin E:
Dry roasted sunflower seeds, 1 ounce (oz.) or 28.3 gms, which provides 7.4 mg of vitamin E
Dry roasted hazelnuts, 1 oz., which provides 4.3 mg of vitamin E
Dry roasted peanuts, 1 oz., which provides 2.2 mg of vitamin E
Dry roasted almonds, 1 oz., which provides 6.8 mg of vitamin E
Spinach, boiled, 1/2 cup, which provides 1.9 mg of vitamin E
Broccoli, chopped and boiled, 1/2 cup, which provides 1.2 mg of vitamin E
Kiwifruit, 1 medium-sized, which provides 1.1 mg of vitamin E
Mango, sliced, 1/2 cup, which provides 0.7 mg of vitamin E
Tomato, raw, 1 medium-sized, which provides 0.7 mg of vitamin E
Absorption and storage
Like the other fat-soluble vitamins, absorption of vitamin E also requires the presence of fat and bile. After absorption from the upper part of the small intestine, vitamin E (as part of chylomicrons) is carried to the liver through the blood stream and is distributed to various body tissues. Almost all the body tissues have a small amount of the vitamin but it is mainly stored in muscles and adipose tissue.
The main role of vitamin E in our body is the protection it gives to other substances like unsaturated fatty acids, vitamins A and C. It prevents their destruction in the body as well as in foods.
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