The impact of vitamin E on human health cannot be overestimated. This vitamin is involved in many important processes in our body. It reduces the risk of developing cancer and heart disease, supports muscle function and affects fertility. If we want to maintain health and beauty, we should take care of its proper level in the diet. Vitamin E includes two groups of organic compounds: tocopherols and tocotrienols. Each of them has four forms: alpha, beta, gamma and delta. The most biologically active is alpha-tocopherol and it dominates our food. However, other forms of vitamin E, although less active, are just as important for the body.
Effects of vitamin E
Vitamin E is one of the strongest antioxidants. It inhibits the oxidation of fats, present both in cell membranes and in the blood. As a result, it lowers the level of bad LDL cholesterol and prevents the formation of atherosclerotic plaque. This compound also inhibits platelet aggregation, while reducing the risk of blood clots. For this reason, it is of great importance in the prevention of cardiovascular diseases.
Vitamin E, by destroying free radicals that damage the DNA of the body’s cells, reduces the likelihood of developing cancer. Thanks to its antioxidant properties, it delays skin aging, improves its appearance, and also has a positive effect on the functioning of the eye.
Vitamin E properties
Vitamin E protects red blood cells from premature breakdown and participates in the transport of oxygen to muscle cells, increasing muscle efficiency. Its proper level should be taken care of by diabetics, because it increases the sensitivity of cells to insulin, and people suffering from Parkinson’s and Alzheimer’s diseases, because it slows down the aging process of the brain. This important compound is involved in the formation of sperm in men, so its deficiency can cause infertility. The presence of vitamin E in the diet remains equally important for future mothers.
This vitamin, together with folic acid, prevents neural tube defects in the fetus and ensures its proper development. It has been shown that its supplementation in women can alleviate or eliminate the symptoms of premenstrual syndrome, such as headaches, breast swelling and nervousness. This compound also has a positive effect on the activity of immune system cells, significantly supporting its functioning, and thus protecting the body against infections.
Sources of vitamin E
Where is vitamin E found? It is mainly produced in plant products. The natural source of this compound are mainly vegetable oils – sunflower, rapeseed, corn. It is worth knowing that cold-pressed oils contain about 75% more of it than those obtained by refining. Foods rich in vitamin E also include: walnuts and peanuts, almonds, pumpkin seeds, whole grains and vegetables, including cabbage, spinach and lettuce.
What Vitamin E Doesn’t Like
E is resistant to high temperatures, but it is damaged by freezing and exposure to oxygen and solar radiation. Therefore, oils and vegetables rich in this compound should be stored in a dark place. The absorption process of vitamin E is adversely affected by contraceptives, laxatives and thyroid hormones. Vitamin A, vitamin C, B vitamins, manganese, selenium and unsaturated fatty acids, on the other hand, increase its absorption. Cigarette smoking and iron compounds destroy the activity of this valuable element of health.
Vitamin E dosage
The body’s daily requirement for vitamin E depends on gender and age. In an adult, it ranges from 8 mg in women and 10 mg in men to over 20 mg in the elderly. Vitamin E deficiency Vitamin E deficiency in people with a well-balanced diet is very rare. Symptoms of vitamin E deficiency:
- tiredness
- impaired concentration,
- anaemia
- muscle dysfunction,
- increased susceptibility to infections,
- deterioration of eyesight,
- infertility.
People with celiac disease and cystic fibrosis, smokers and women taking contraceptives are most at risk of vitamin E deficiencies. It is also worth knowing that an excessive supply of this vitamin is unfavorable for the body, especially pregnant women.
If vitamin E supplementation becomes necessary, it is best to choose products containing its natural forms in the form of a mixture of various tocopherols (alpha-, beta-, gamma-, delta-). In nature, tocopherols occur as D-isomers, so let’s reach for preparations containing D-tocopherols (interchangeably referred to as RRR-tocopherols). We should also remember that vitamin E preparations should not be taken on an empty stomach, but during or after a meal containing fats.