I've often wondered about vitamins, these precious nutrients that help us maintain good health. Today I want to share with you my knowledge about Vitamin EIt is an essential nutrient for our body.
In this article, I will explain to you what vitamin E is, its different forms, and types benefits for us health Where to find it on our website food. I will also give you some tips to prevent vitamin E deficiency and inform you about them Dietary supplement Because it contains this vitamin.
Briefly
- Vitamin E is a powerful antioxidant that protects cells from damage caused by free radicals and helps prevent chronic diseases.
- Alpha Tocopherol is the most active form of Vitamin E, which provides benefits to the skin, hair and immune system.
- Vitamin E is found in vegetable oils, nuts, seeds, avocados and some fatty fish.
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What is vitamin E?
Vitamin E is a Fat-soluble vitamin Which plays a crucial role asAntioxidants In our body.
It protects our cells from damage caused by free radicals, which are unstable molecules that can damage cells and contribute to the development of chronic diseases such as cardiovascular disease and cancer.
Different forms of vitamin E
There are several forms of vitamin E, the most common of which is:Alpha tocopherol And the Gamma tocopherol.
the Tocotrienol It is also another form of vitamin E, although it is less common.
Each of these forms has antioxidant properties, but alpha-tocopherol is the most active and best-studied form.
Benefits of vitamin E
Vitamin E has many benefits for our body. Here are some of his major roles:
Anti-oxidant
As mentioned earlier, Vitamin E is powerful Antioxidants Which helps reduce signs of oxidative stress and improve antioxidant defenses(1).
Oxidative stress occurs when there is an imbalance between the body's antioxidant defenses and the production and accumulation of compounds called reactive oxygen species (ROS). Vitamin E, as a powerful antioxidant, can reduce signs of oxidative stress and strengthen antioxidant defenses.
Thus it helps prevent premature aging of our cells and maintain good health.
Skin and hair health
Vitamin E is also beneficial leather And the Poetry. It helps maintain skin elasticity and hydration, preventing the appearance of fine lines and wrinkles.
Vitamin E may benefit people with certain skin conditions, such as eczema(2). It also promotes hair growth and protects it from external aggressions, such as ultraviolet rays and pollution.
immune system
Vitamin E also supports our immune system By helping our immune cells work properly.
It plays a role in protection It protects against some diseases, such as cardiovascular disease, by reducing fat oxidation and maintaining the health of blood vessels.
Other benefits
- Reducing risk factors for heart disease : Vitamin E may help reduce some risk factors for heart disease, such as high blood pressure and high levels of blood fats such as LDL cholesterol (bad cholesterol) and triglycerides.(3).
- Benefits for people with non-alcoholic fatty liver disease (NAFLD) : Vitamin E may improve some aspects of the health of people with NAFLD by lowering liver enzyme levels, lowering blood fat levels, and improving liver health.(4).
- Help manage dysmenorrhea Vitamin E may reduce pain in women with dysmenorrhea, a condition characterized by severe and frequent menstrual pain.(5).
- Improve cognitive health Maintaining optimal vitamin E levels and taking nutritional supplements may help protect against cognitive decline(6).
- Improve lung function Vitamin E may improve lung function and some asthma symptoms in children and adults(7).
Food sources of vitamin E
To benefit from the benefits of vitamin E, it is important to eat foods rich in this vitamin. Here are some examples:
Vegetable oils, nuts and seeds
the Vegetable oils Such as sunflower oil, wheat germ oil, and canola oil, they are excellent sources of vitamin E.
the walnut Such as almonds, hazelnuts, and pecans as well Seeds Sunflower and flax are also rich in this vitamin.
Avocados, green vegetables, and fatty fish
to'lawyer It is a fruit that contains a good amount of vitamin E. vegetables Spinach and broccoli are also good sources of this vitamin.
the Oily fish Such as salmon, mackerel, and herring, and they also contain vitamin E, in addition to omega-3, which is beneficial for cardiovascular health.
Tips for a diet rich in vitamin E
To improve your vitamin E consumption, here are some tips:
- Vary your sources of vitamin E by consuming different types of vegetable oils, nuts and seeds.
- Include green leafy vegetables in your daily diet, such as spinach and broccoli.
- Eat fatty fish regularly, such as salmon and mackerel, as they are rich in vitamin E and omega-3.
- Add seeds and nuts to snacks, salads or cereal to increase your vitamin E intake.
Vitamin E deficiency
Vitamin E deficiency is rare, but it can occur in some people, especially those with fat absorption disorders or rare genetic diseases.
symptoms
Symptoms of vitamin E deficiency may include:
- muscle weakness ;
- Coordination and balance disorders.
- Damage to the nervous system.
- vision problems;
- Hemolytic anemia in newborns.
Risk factors
Risk factors for vitamin E deficiency include:
- Intestinal diseases, such as celiac disease or Crohn's disease, which affect fat absorption.
- Rare genetic disorders, such as biliary atresia or hypoproteinemia.
- Follow a very low-fat diet.
Recommended daily allowance
In order to prevent vitamin E deficiency and benefit from its health benefits, it is necessary to respect the recommended daily doses (RDA).
For adults
According to the World Health Organization, the recommended daily dose of vitamin E is 15 mg (22.4 IU) of alpha-tocopherol per day for adults, men and women combined.
For children and pregnant women
The daily recommended amounts for children and pregnant women vary, depending on their age and stage of development. It is important to consult a healthcare professional to determine the specific vitamin E needs of this population.
Dietary supplement
If you are unable to get enough vitamin E through your diet, you may consider taking vitamin E supplements. Dietary supplement.
Pros and cons
Food supplements can be useful in filling gaps in your diet, but it is important to note that they are not a substitute for a balanced and varied diet.
In addition, excess vitamin E can cause adverse effects, including excessive bleeding and blood clotting disorders.
Usage tips
If you decide to take supplements, it is recommended that you choose products that contain natural alpha-tocopherol rather than the synthetic form.
It is also important to follow the dosage on the label and consult your health care professional before taking nutritional supplements, especially if you are pregnant, breastfeeding, or taking medications.
Your frequently asked questions
What is the difference between alpha tocopherol and gamma tocopherol?
Alpha tocopherol and gamma tocopherol are two forms of vitamin E. Alpha tocopherol is the most active and best-studied form, while gamma tocopherol is less active. Both forms have antioxidant properties.
Can vitamin E help prevent cardiovascular disease?
Vitamin E plays a role in preventing cardiovascular disease by reducing fat oxidation and maintaining healthy blood vessels. However, additional studies are needed to confirm these effects.
Can vitamin E improve fertility?
Some studies suggest that vitamin E may have a positive effect on fertility, improving sperm quality in men and reducing oxidative stress in women. However, more research is needed to confirm these findings.
Can you take too much vitamin E?
It is possible to consume too much vitamin E, especially if you take high doses of supplements. Excess vitamin E can cause harmful effects, including excessive bleeding and blood clotting disorders.
Should I take vitamin E supplements?
If you are unable to get enough vitamin E through your diet, you may want to consider taking supplements. However, it is important to consult a healthcare professional before taking any dietary supplements, especially if you are pregnant, breastfeeding, or taking medications.
Is vitamin E water or fat soluble?
Vitamin E is a fat-soluble vitamin, meaning it is soluble in fats and oils, but not in water.
How to store foods rich in vitamin E?
To preserve the vitamin E content of foods, it is recommended to store them in a cool, dry place, away from light and air. For example, vegetable oils should be stored in opaque bottles and tightly closed.
Can Vitamin E interact with medications?
Vitamin E may interact with some medications, including blood thinners and antiplatelet agents. If you take medications, it is important to consult your doctor before taking vitamin E supplements.
What to remember
Vitamin E is an essential fat-soluble vitamin that provides many benefits to our health, including as an antioxidant and supporting our immune system. It is important to consume enough vitamin E through our diet, preferring natural sources such as vegetable oils, nuts, seeds, avocados, green vegetables and fatty fish.
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(Tags for translation) What is Vitamin E?
Benefits, sources, tips, and forms of nutritional supplements
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