Vitamin E(α – tocoferol)

Vitamin E has two metabolic roles: it works as the most powerful natural lyposolubile antioxidant, but its role of antioxidant is manifested through selenium metabolism participation. Vitamin E is the first line of defense versus phospholipids peroxidation of cellular ans subcellular membranes. 

Benefit effects of this vitamine that happened in researches on animals, were, in the case of this vitamine deficit when tocoferol was intaked, were related to sterility and muscular distrophia. However, this cannot be applied to human. Suplementation  with this vitamine is done very often, and its goal is aging process slowing, sexual potence increase and physical abilities increase.

E vitamin contain in some groceries
Groceries	Amount	Vitamine E/mg
Almond	1 cup	14
Peanuts	1 cup	4
Seedflower, seed	1 cup	28
Olive oil	1 spoon	2
Spinach, cooked	1 cup	2
Wheat, germ	1 cup	5
RDA		8-10

Groceries that are rich with these vitamine are: stone fruit, wheat germs, peanuts, olive and corn oil, green leafy vegetables, margarine, beans and other. This vitamine is stabile on temperatures of food preparation.

Groceries that contain high amounts of tocoferole, also contain high amounts of lipids, so it is necessary to be careful when planning nutrition.

Recommended daily amount(RDA) for E vitamine is 10 mg per grown male, and 8mg per grown female. 

“Athletes’ nutrition”, Marina Djordjevic Nikic