Vitamin E

2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29

Vitamin E. is a family of fat-soluble vitamins that are active within the body. Some members of this family are called tocopherols and include alpha-tocopherol, tocopherol beta, gamma-tocopherol and delta tocopherol. Other members of the vitamin E family are the so-called tocotrienols and include alpha-, beta-, gamma- and delta-tocotrienols.

Functions of vitamin E

- Prevent oxidative stress - Vitamin E helps prevent oxidative stress by working together with a group of nutrients that prevent oxygen molecules from becoming too reactive. This group includes vitamin C, glutathione, selenium and vitamin B3;

- Maintaining healthy skin - vitamin E directly protects the skin from ultraviolet radiation;

- Protection against bladder cancer - adequate intake of vitamin E leads to a 50% reduction in the risk of developing bladder cancer;

- Vitamin E from food, not supplements, helps protect against prostate cancer and Alzheimer's disease - a form of vitamin E, gamma-tocopherol, but not alpha-tocopherol, inhibits the spread of prostate cancer cells, but without affecting healthy cells. Taking high doses of vitamin E through food reduces the risk of Alzheimer's disease by 67%;

- Vitamin E improves blood circulation. It is necessary for tissue regeneration, has a beneficial effect on premenstrual syndrome. Used in fibrous formations of the breast;

- Vitamin E ensures normal blood clotting and scar healing by preventing scarring. Lowers blood pressure and protects against eye cataracts;

- Vitamin E is very useful for athletes because it maintains the health of muscles and nerves, strengthens capillaries and walls, prevents anemia;

- Other functions of vitamin E - most of these roles involve the transfer of chemical information from one cell to another or to different structures inside the cell. This transfer of chemical information is known as "cellular signaling" and many researchers believe that cellular signaling cannot be accurately performed without the help of vitamin E.

Vitamin E deficiency

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Low levels of vitamin E. are associated with digestive problems when nutrients are poorly absorbed from the digestive tract. These problems include diseases of the pancreas, bile, liver disease and others. Another area of symptoms associated with vitamin E deficiency is called peripheral neuropathy.

This area focuses on the nervous system, problems of the hands, palms, feet and soles. Pain, tingling and loss of sensation in these limbs are associated with a lack of vitamin E. Skin problems are also closely linked to a deficiency of this vitamin.

When taken in very high doses of 3000 IU or more, vitamin E has been shown to have toxic effects. These toxic reactions include intestinal cramps and diarrhea, fatigue, double vision and muscle weakness. The National Academy of Sciences of the United States sets an upper limit for the intake of vitamin E of 1000 mg (or 1500 IU of vitamin E in the form of alpha-tocopherol) for persons 19 years and older and applies only to the intake of vitamin E in the form of dietary supplements.

Exposure to air and factory processing is particularly detrimental to the vitamin E content of food. In wheat, for example, where most of the vitamin E is contained in the wheat germ, commercial processing removes 50-90% of its amount. When processed by baking or paste production, the content of alpha-tocopherol decreases by almost 90%, and beta-tocopherol - by 43%.

The use of certain medications may reduce the supply of vitamin E in the body, such as anticonvulsants and cholesterol-lowering drugs. Long-term, regular use of mineral oils can also reduce the supply of vitamin E in the body.

The fact that vitamin E is highly dependent on vitamin C, vitamin B3, selenium and glutathione means that diet rich in vitamin E. it cannot have its optimal effect unless it is also rich in foods that provide these other nutrients.

Benefits of Vitamin E

Vitamin E may play an important role in the prevention and / or treatment of the following diseases: acne, Alzheimer's disease, asthma, atherosclerosis, breast cancer, diabetes, epilepsy, gout, Bazeda's disease, male infertility, macular degeneration, menopause, migraine, multiple sclerosis, Parkinson's disease, psoriasis, rheumatoid arthritis, cataracts, etc.

The vast majority of vitamin E supplements contain one form of the vitamin, namely alpha-tocopherol. In particular, most supplements contain a natural form of alpha-tocopherol called D-alpha-tocopherol. Supplements containing mixed forms of this vitamin can also be found.

Vitamin E overdose

Vitamin E is very useful, but its overdose can be harmful in some cases. Increased intake can lead to an increase in blood pressure and triglycerides and reduce insulin requirements in diabetics.

For this reason, at intake of vitamin E. from diabetics, blood sugar levels should be monitored and the dose of injected insulin adjusted if necessary. A gradual increase in the dose of vitamin E is recommended. In very rare cases, it is possible for the body to become more sensitive to the vitamin and to have an allergic reaction.

In general, vitamin E is a relatively non-toxic vitamin. At higher doses, diarrhea, flatulence, nausea and high blood pressure may occur. As with all vitamins, the risks of vitamin E should not be overstated Side Effects will be minimized.

Sources of Vitamin E

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Excellent sources of vitamin E. are mustard, turnips and sunflower seeds, and a very good source is spinach. Good sources of vitamin E are parsley, cabbage, papaya, olives, peppers, Brussels sprouts, kiwis, tomatoes, blueberries and healthy broccoli.

Almonds are one of the best plant sources of vitamin E. Almonds provide the body with the necessary useful fats and are generally an excellent way to satisfy hunger between meals.

Hazelnuts are also a record holder in the content of vitamin E. They can be eaten directly, put in various hazelnut cakes, to prepare delicious tahini with them.

Vitamin E is also found in large quantities in dried apricots. They help digestion, regulate cholesterol levels.

We can to get vitamin E. and from corn and soybean oil, all kinds of nuts, lettuce, peas, green beans, eggplants, carrots. Contained in blackberries and avocados. Animal products are generally poor in this vitamin E.

Vitamin E and beauty

Vitamin E is one of the most important vitamins for the female body. It increases the ability to conceive and the successful development of the fetus. But the vitamin is also extremely valuable for a woman's appearance and beauty.

The intake of vitamin E supplements strengthens damaged skin, strengthens hair and balances hormones. Helps hydrate the skin, which in the long run makes it fresher and younger. That is why in many serums for beautification and rejuvenation vitamin E is a mandatory ingredient.

Vitamin E helps regenerate cells because it is a powerful antioxidant that has anti-inflammatory and sedative effects. It can be applied directly on the face to reduce existing inflammation and rejuvenate the skin.

A lot useful property of vitamin E. is the ability to reduce hyperpigmentation, especially when combined with vitamin C. Removes scars caused by severe acne, keeps lips smooth and soft.

Vitamin E masks soften the skin, add radiance and reduce the signs of aging. However, it is good to note that vitamin E tends to accumulate in the pores, which means that using it too often can be harmful. For this reason, masks and creams with vitamin E should not be applied more than 2 times a week.