Vitamin E (tocopherol)

Vitamin E is a fat-soluble vitamin, because it dissolves and remains in the fatty tissues of the body, thereby reducing the need for the consumption of large amounts of the vitamin. Signs of deficiency of fat-soluble vitamins do not appear immediately, so it is difficult to diagnose its deficiency. So you should not be carried away fat-soluble vitamins, because toxic reactions can be provoked by smaller doses of RDA (recommended dose of vitamins) of fat-soluble vitamins than water-soluble ones.

Vitamin E is present in many kinds of food; especially fats and oils are rich in this vitamin. Vitamin E prevents the formation of blood clots and contributes to their resorption. It also promotes fertility, reduces and prevents hot flashes in menopause.

Vitamin E is also used in cosmetology to keep the skin young. It helps skin healing and reduces the risk of scar tissue formation. In addition, tocopherol helps in the treatment of eczema, skin ulcers, and herpes or zoster. Vitamin E is very important for red blood cells, because it improves cell respiration and enhances endurance.

Tocopherol is the main antioxidant vitamin. Besides vitamin E, vitamin C and beta-carotene are the most well-known antioxidants. Any antioxidants help to prevent the conversion of nitrates in tobacco smoke, bacon, oils and some vegetables into carcinogenic substances.

Antioxidants help your body to deal with unstable chemicals, which are called as "free radicals". Free radical is the byproduct of the process conversion of food into energy. Free radicals have the property to be accumulated in the body. They increase the vulnerability of cells due to the aging process and the general decline of the central nervous system and immune system. Also, free radicals contribute to the development of various pathological conditions, such as cancer, heart diseases, arthritis, and so on.

The value of vitamin E (tocopherol):
• It is the main antioxidant nutrient

• It slows down the aging process of cells

• Helps enrich the blood with oxygen

• Improves cell nutrition

• It strengthens the walls of blood-vessels

• Protects red blood cells from the harmful toxins

• Prevents blood clots and promotes their resolutions

• Strengthens the heart muscle

Sources of vitamin E (tocopherol):
Nuts, butter, spinach, sunflower-seed oil and seeds, whole grain, eggs, wheat sprouts, milk, olive oil.

Basic Vitamins and Minerals in Fruits. Part 2.

Vitamin A helps cell reproduction. Vitamin A helps vision and promotes bone growth and strength, tooth development, and is very important for healthy skin, hair, and mucous membranes. Some experienced doctors say they may diagnosticate vitamin A deficiency only as of the patient’s skin condition.

Vitamin A deficiency can cause eye diseases as near-sightedness or night blindness, dry skin, poor bone growth, and weak adamantine substance of tooth. Most fruits contain vitamin A, but the most amount you may get from tomatoes, cantaloupes, watermelon, peaches, kiwi, oranges, blackberries, pistachios, chestnuts, pumpkin, seeds.

When talking about vitamins in fruits, it is important to keep in mind that fruits are the main source of vitamin C. This vitamin is the main free-radicals protector. Considering the fact that free radicals can cause cell damage lead to cardiovascular disease even become the cause of cancer, it is vital to maintain the necessary level of vitamin C in your organism.

To maintain the necessary dosage of vitamin C in your body, include in your menu kiwi, strawberry, oranges, blackberries, cantaloupe, watermelon, tomatoes, limes, peach, bananas, apples, lemon, red bilberry and cranberry.

Tannin, which increases the activity of vitamin C for better assimilation in the body, is found in quince, pear, apple, pomegranate, persimmon, blueberries.

Mineral salts, which are contained in fruits and berries combine well with vitamins. In the mineral composition of fruits and berries potassium is on the first place. Apricots, grapes, cherries, plums are especially rich in potassium.

You will find iron in apples, pears, peaches, apricots, plums, cherries most of all.

Basic Vitamins and Minerals in Fruits. Part 1.

Vitamins are organic food substances. Their main characteristic is that all of them can be found only in living things (plants and animals). So vitamins are bearers and an integral part of life in all respects. They are essential for growth, energy and for general well-being of the human body.

In fact the human body cannot make vitamins itself. We extract them from the nourishment, as a rule. Vitamins must be supplied in our diet or dietary supplements. There is a common misconception that vitamins can replace food, but it is absurd. In sober fact vitamins cannot be acquired without also ingesting food. So they are usually recommended to be taken with a meal.

The main sources of most vitamins are fruits and vegetables. The ancient Greeks said: "The best medicine - in the gardens". It is well known there are a lot of vitamins in fruits. Vitamins are usually included as a compound of animal food; it all depends on the particular vitamin.

Let’s have a look at the most ordinary vitamins in fruits:

Vitamin B is important in the energy production. It is also essential for the functioning of the heart, muscles, and nervous system. Doctors say the vitamin В deficiency may cause nervous system diseases. Most fruits and vegetables are not a significant source of vitamin group B, the exception is watermelon. Try to find some other sources of vitamin B and turn to other vitamins in fruits.

There is a lot of vitamin P in hips, citrus, black currant and black ashberry.

The great number of sugar is found in grapes, figs, gooseberry, persimmon, apricot, peach, cherry, plums, apples, quince, oranges, tangerines.

Organic acids are in lemons, currants, cranberries, gooseberries, cherries, strawberries, raspberries, etc. They provide the necessary acid balance required for good digestion.

Some fruits such as quince, raspberries, apples, peaches, oranges, persimmon, and others contain a large number of pectin substances.

Vitamins in Vegetables. Part 2.

In fact, vitamin C is one of the most important of all vitamins. It plays a significant role as an antioxidant, thereby protecting body tissue from the damage of oxidation. Antioxidants act to protect your cells against the free radicals’ destructive effect. Free radicals are potentially damaging by-products for the human metabolism. They lead to the immune lowering and micromegaly.

Vitamin C doesn’t accumulate in your body. So you need it every day to maintain your health. Vegetables contain a lot of vitamin С. Best of all would be to take artichokes, asparagus, avocado, broccoli, carrots, cauliflower, corn, cucumber, green pepper, kale, lima beans, mushrooms, onions, peas, potatoes, spinach, squash, sweet potato.

Vitamin D is vital to the human body as it is necessary for absorption of calcium and magnesium. Those in return, are essential for the normal development of healthy teeth and bones. No nuts fruits or vegetables contain a significant amount of vitamin D, apart from mushrooms. Vitamin D is manufactured by the body after the sun bath. Ten to fifteen minutes of good sunshine three times a week can supply your body’s need of vitamin D.

As a rule vitamins in vegetables are enough to cover your daily requirement, on conditions that you keep a healthy diet.

Vitamins in Vegetables. Part 1.

As well as there are a lot of vitamins in vegetables they may be called a very healthy food. One of the most important vitamin for our health is vitamin A. Cell regeneration relies on no lack of vitamin A; it is usually normal if a human take enough of fruits and vegetables. Vitamin A also stimulates immunity and is demandable for formation of some hormones. This vitamin is also well known as an effective preventive measure against measles. The sources of vitamin A are red and orange vegetables. Not all, but most of vitamins in vegetables are easy of digestion.

Vitamin B plays an important role in the creation of antibodies in your immune system. It is in charge of normal nerve function and takes part in the red blood cells production. Vitamin В deficiency may cause dizziness, nausea, confusion, irritability and convulsions. It is also important for metabolism. Most vegetables are not a significant source of vitamin group В. You may take these vitamins in vegetables: asparagus, avocado, artichoke, spinach, broccoli, squash - summer, corn, carrots, onions, green pepper, peas, potatoes, carrots. For the most part it concerns vitamin B5, B6 and B9. In fact fruits and vegetables are not a significant source of most vitamin group B, just some of them.

Vitamin E is also very effective as an antioxidant, but unfortunately no vegetables contain a significant amount of vitamin E, apart from avocado.