Vitamin E Tocopherols

In 1936 vitamin E was first isolated from wheat germ oil and named tocopherol, taken from two Greek words, tokos and pherein, which meant "to bear offspring." The "offspring" are eight tocopherols making up vitamin E with alpha tocopherol being the most important nutritionally. Like other fat-soluble vitamins, it needs a certain amount of fat for absorption in the body. Its chief storage sites are the muscles, liver, and fatty tissue, yet a large amount is also found in the heart, lungs, uterus, testes, and adrenal and pituitary glands.

Functions Its importance to bodybuilders is based on the essential role vitamin E plays in the respiration of cells, forming muscle tissue. In addition, it strengthens membranes making up cell walls and, in doing so, works to increase your muscular strength. Acting as a diuretic, it helps lower blood pressure, an important factor for bodybuilders who gam too much weight and place stress on their cardiovascular systems. Since those using steroid drugs also run the risk of elevating their blood pressure 10-15 percent above normal, they may also benefit from taking vitamin E supplements daily. Anyone allergic to oil-base capsules can purchase the vitamin in water-soluble dry-base tablets. Bodybuilders may find their endurance increased through the use of this vitamin because it helps increase a supply of pure oxygen from the red blood cells to the heart and other organs.

In its role as an antioxidant, it prevents saturated fatty acids Irom forming toxic substances in the digestive tract as well as the oxidation of vitamin A, vitamin C, and ATP. Research with laboratory animals has proven that vitamin E works to protect their lungs from air pollution. 1 xperiments are now being con-

dueled id discovei d the same prtiki'finn is dlorded humans. The opinion nl tiutritjimat .lutluirities divided mi wlicihti or tint Mtaniiii H helps tcsn>re mule potcncy and increases ;crl 11 it y in irijit^ and fcmnlc.v

1 )eiitu.*ncy is in pi "iiii Dt I ".icncH - are nol nlien seen bccuiu»i: il is i.i'iiiul in ii varied assortment of 'otitis tiom pS.tnl luid animal source-. Also. a Certain amount oi Hie vitamin .s »Lined m mo-a body lissues 3oi i-stended periods >d time. \ deficiency however, can cause signilicani changes in the circulate i y nervotw and reproductive systems Muscle degeneration i-,in occur due to ill." rupture oi red blond cells from having w-eal cell ^ull:.-

Destmys vitiititln or limits ubsnrptinn Deep-fat frying in res-Uiii-ints and list food chain> that use lhc same cooking oil ovrr und n'.ci again will cause Ivih losses its •itali iri I 1 he excessive use n| cod liver mi will hmii unsorpunn because it is nigh in unsaturated acids.

Toxicity Virtually nontoxic when compared with the fat-snluble vitamins A ;>nd D

Storage Gi.iin, seed', and inns should he stored in tightly covered containers because tocopherol!, ure easily desltnyed by ij-'hi and o.\ygcr I.l-i avocados ripen at room temperature before ■>ti>ring Lhen-, m tliL rirjirigcratot I hey should h-_ used within four or five day«. Blackberries. like oLhcr fleshy berries, dislike moii-litre, ho do not rinse I hem before boring in the k t'ngcrutor 1 .se ihe hemo within iwi» m "hree days because they tend to imn moldy,

Processing effects Runic cooking, oi ¡nods Jesuits in almost rid Inss o1 vitamin I Because they are injtn.OuWc itt water, no I viiamins jue drained off when vegetables arc boiled Keep tn mind, howcvei. I hat the waler-£ol utile B \ na mini they contain will he lost when Hie cooking writer is drained oil High temperature used in deep I iii frying i-:-sull> in over 80 percent d r 111* vitamin heing de-itroyed-

Hcst sources ,M1;iiin seeds, almonds. 11 null nuLs, cottonseed nil. lllbert-i, margarine, peanuts pecans, sailU>wei oil sunflower seed oil, wheat germ oil.

Good sources

Animal Butter, cod, crab, eggs, heart, liver, lobster, kidneys, salmon, dirimp. swcetbn;ads mnu

Fruii \pple-, avth ndos, blackberries.

hrumt, nutlf, uniy Mniiniij trlt, corn oil, oatmeal, peanut oil, rice bran oil, rye (whole grain), sunflower seeds, soybean oil, wheat flour.

Vegetables Asparagus, beans, broccoli, carrots, celery, dandelion greens, escarole, kale, olive oil, spinach, tomatoes, turnip greens.

Selection Buy only whole grain products because over 80 percent of the vitamin E content is lost through the process of milling grains. I have yet to see a product label indicating it was enriched with vitamin E. Avocados should be slightly soft if they are intended for immediate use, but firm if you plan on storing them over five days. Canned meat and vegetables have lost up to 68 percent of their alpha tocopherol content, and roasted nuts lose over 80 percent.

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