Tocopherol, what a difficult word: if we say Vitamin E, do you understand better? It is the same molecule.
For the Zinc it is easier, it is a mineral, which does not change its name. Together, tocopherol and zinc, bring benefits to the body, enhancing its metabolic functions fundamental.
So far all very difficult. Let's try to simplify and get down to the concrete: properties, benefits, what are they for and what foods contain them?
Vitamin E: what it is for
Vitamin E is actually a group of molecules, fat soluble, called tocopherols. The most important of the group is theAlpha Tocopherol; hence the use of the term Tocopherol as a synonym for Vitamin E.
Tocopherols are essential molecules for them antioxidant function. THE'oxidation it is dangerous for our organism as it causes dangerous changes to the molecules that make it work, causing the production of free radicals: and so there is a risk of thrombosis, increases the aging process, increases the risk of tumors and DNA damage.
Le antioxidant substances like tocopherol, they are a real "buffer" for free radicals, they block their progress, thus safeguarding our body from possible oxidation damage.
Vitamin E or Tocopherol also does many other beautiful things: it is essential in cellular energy production, strengthens the walls of the capillaries and protects and strengthens i Red blood cells, stimulates the urinary secretion, can help i visual processes.
Scientific studies highlight additional benefits of Vitamin E (Tococferol):
- Improvement of flushing in menopause
- Relief from pain and edema caused by varicose veins
- Reduce your menstrual cramps
Melatonin, zinc and selenium: where are they found?
Zinc: what is it for
Zinc is a metal. It is defined as "essential element”Since it is essential, albeit in small quantities, to our health.
It intervenes in the correct functioning of about 300 enzymes several, including those of metabolism of proteins and carbohydrates, and SOD, that is SuperOssido Dismutasi. A superhero name for a very powerful one antioxidant.
These emerge from the latest scientific studies benefits, related to zinc, on human health:
- Reduction of malnutrition diarrhea
- Decrease in duration of colds (does not avoid it, but shortens it)
- Improvement of weight and mood in cases of anorexia nervous
- Skin improvement in case of acne
- Improvement of the Herpes e infections of the oral cavity
Other research pays more attention to the link between zinc intake and increased risk of prostate cancer.
Vitamin E and Zinc: Foods that contain them
Foods that contain Vitamin E (Tocopherol)
Foods that contain the highest concentration of vitamin E (Tocopherol) are the cold-pressed vegetable oils, the seeds (whole, raw), the nuts, la soy, the green leafy vegetables, the Whole grains. The first product from which Vitamin E was extracted was theWheat germ oil.
They are recommended poorly processed fresh food, since vitamin E is a lot degradable by heat and exposure to air (oxidation). To preserve the tocopherol, therefore, no to frying, baking soda, oxygen, and no copper and iron pots.
The absorption of tocopherol is enhanced by vitamin C, therefore we recommend match foods that contain vitamin E to those that contain vitamin C (citrus fruits, peppers, rocket, broccoli and families).
Foods that contain Zinc
There are several classes of foods that contain zinc, so it is easy to include the right doses of zinc in the daily diet. For plant foods, we pay attention to those they contain phytate, which reduce the absorption of zinc.
Here, in descending order, are the foods that contain higher quantities of zinc:
- Fresh oysters
- Clams
- Wheat germ
- Brazilian nuts
- Meat
- Parmesan Cheese
- Dried peas
- Hazelnuts
Beware of excesses: doses higher than 200mg per day of zinc are toxic, provoke nausea and vomit and, if it persists over timeexcessive intake, the zinc will interfere with theabsorption of iron and copper. Therefore, no to “do-it-yourself integration”: always follow the advice of professionals.
