Antioxidant and beautiful skin ally: 3 menus rich in vitamin E

Very useful especially in winter, this vitamin is found in butter, oil and oilseeds. Our gourmet meal ideas to cover at least 100% of daily needs.

I take care of my skin - 11.2 mg of vitamin E - 115% of the recommended intake

Mash and beet salad - 1 tsp borage oil and 1 teaspoon rapeseed oil - grilled salmon pavement - steamed potatoes - 1 knob of butter - 1 pear cooked with lemon - 3 toasted crushed hazelnuts.

It makes the skin supple and soft despite the cold and wind. To make sure you have an account, a little oil and nuts (nutty) are provided every day, as well as a vegetable or fruit that is rich in it (such as spinach). Combines with gamma-linolenic acid (borage oil) which limits the evaporation of water on the surface of the skin.

I have too much cholesterol - 13.5 mg vitamin E - 135% of the recommended intake

1/2 avocado with shrimp - brewed yoghurt and curry sauce - buckwheat pasta with tomato with 1 teaspoon of olive oil - 1 plain soy dessert - kiwi salad with orange blossom and toasted slivered almonds

It prevents bad cholesterol (LDL-cholesterol) from oxidizing and thus altering the arteries. It is abundant in avocado, as well as in shrimp and oily fish, which are also recommended for cardiovascular prevention. Anti-cholesterol foods are also used: buckwheat, almonds, and soy, whose specific fibers, unsaturated fats or proteins lower LDL.

I exercise regularly - 9.9 mg vitamin E - 100% of the recommended intake

Green smoothie (40 g kale, 1/2 apple, 1/2 banana, 1 tablespoon of wheat germ) - butternut squash gratin with feta - 2 slices of seed bread with 2 tablespoons of hummus - 1 caramel cream and blackcurrant coulis.

Vitamin E neutralizes oxidized compounds produced during muscle work. It is also found in seeds (sunflower, sesame, poppy) and wheat germ, to change nuts. The egg (caramel cream) and the feta are good sources. It is combined with vitamin C (chou, blackcurrant) and beta-carotene (butternut) which strengthen its anti-oxidant activity.

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