Vitamin E protects the body from the effects of external toxins, such as cigarette smoke, as well as from damage to cells during internal metabolic processes. According to scientists, the daily intake of vitamin for children is from 5 to 10 mg, depending on age.
Necessary
- - peanut, olive, corn, sunflower oil;
- - liver;
- - sprouted wheat grains;
- - nuts.
Instructions
Step 1
Enrich your child's diet with foods rich in vitamin E. Remember that this substance is very sensitive to heat treatment, oxygen and light. When cooking and frying food, as well as during storage at room temperature and cold processing, up to 50-55% of vitamin E is lost.
Step 2
Add a tablespoon of sprouted wheat seeds to 200-300 grams of ready-made semolina, oatmeal, buckwheat porridge. This additive will enrich the porridge with vitamin E and make it tastier. Add chopped, toasted, but not roasted nuts to cereals, yoghurts, toppings, and sweet sauces with pancakes and pancakes.
Step 3
You can offer your child fresh blueberries for breakfast. However, there is not very much vitamin E in it, only 1.5 milligrams for half a cup of berries.
Step 4
Add peanut butter to pancakes, toast, and cookies. One tablespoon of peanut butter contains about 1 milligram of vitamin E. It is better to cook it yourself, so you will be sure of the quality.
Step 5
Season vegetable salads with soy, corn or sunflower oil, vegetable oils are rich in vitamin E.
Step 6
Steam a slice of salmon or beef liver, lightly boiled spinach or steamed broccoli are perfect garnishes. All of these foods are rich in vitamin E. Do not cook vegetables for a long time, an average of 5-8 minutes is enough.
Step 7
Try steaming bran in your child's diet. Please note that they have a specific taste that not everyone likes.
Step 8
Talk to your doctor before giving your child synthesized vitamin E, for example, in tablets. The exact need of the child's body for this vitamin has not been determined. It can be different depending on the quantity and quality of animal and vegetable fats that the child consumes, as well as the amount of ascorbic acid, iron preparations, folic acid.
