What are the benefits of vitamin E?
Vitamin E is a fat-soluble vitamin that plays a crucial role in protecting our bodies against various types of damage. It is renowned for its powerful antioxidant properties and numerous health benefits. Here's a detailed look at the benefits of vitamin E and where to get enough.
1. Protection against oxidative stress
Vitamin E, mainly in the form of alpha-tocopherol, is a powerful antioxidant that protects cells from oxidative stress by neutralizing free radicals. These unstable molecules can damage cells, contributing to premature aging and the development of chronic diseases. By reducing free radical activity, vitamin E helps prevent cell damage and promotes better overall health.
2. Immune system support
One of the most important benefits of vitamin E is its role in supporting the immune system. It helps strengthen the body's natural defenses, supporting immune cell function and improving the immune response to infections. Vitamin E deficiency can weaken the immune system, increasing the risk of infectious diseases and other health problems.
3. Cardiovascular health
Adequate levels of vitamin E can contribute to cardiovascular health by reducing the risk of heart disease. Vitamin E helps prevent the oxidation of low-density lipoproteins (LDL), an important step in the formation of atherosclerotic plaques that can lead to strokes and heart attacks. A sufficient intake of vitamin E can therefore reduce the risk of developing cardiovascular disorders.
4. Beneficial effects on the skin
Vitamin E, also known as tocopherol, is widely used in skin care products due to its antioxidant properties and beneficial effects on the skin.
- Protection against free radical damage
Vitamin E is a powerful antioxidant that helps neutralize free radicals generated by exposure to UV rays, pollution and environmental stress. By reducing oxidative damage, it helps prevent premature aging of the skin, including wrinkles, fine lines and brown spots.
- Moisturizes and maintains skin elasticity
Vitamin E helps maintain skin hydration by strengthening the cutaneous barrier. This reduces transepidermal water loss, helping to keep skin soft and supple. Well-moisturized skin is less prone to dryness, irritation and itching.
- Reducing the signs of aging
Vitamin E's antioxidant properties help minimize the appearance of fine lines and wrinkles. By fighting free radical damage, it contributes to smoother, younger-looking skin. Some studies also show that it can improve skin texture and the appearance of signs of aging.
- Soothing and reducing inflammation
Vitamin E has anti-inflammatory properties that can help soothe skin irritation, redness and inflammation. It is particularly useful for people with sensitive skin or prone to conditions such as eczema or dermatitis.
- Skin repair and healing
It promotes healing of skin lesions by accelerating cell regeneration and reducing scarring. Vitamin E is often used in scar treatments and repair creams to help fade marks and improve the skin's overall appearance.
- Protection against UV damage
Although vitamin E is not a substitute for sunscreen, it does help boost protection against UV damage. By neutralizing the free radicals generated by sun exposure, it can help reduce the damaging effects of UV, such as brown spots and signs of premature aging.
- Improves the appearance of dry, rough skin
Products containing vitamin E can improve the appearance of dry, rough skin by providing intense hydration and softening the skin's surface. It is often used in moisturizers, balms and oils to help restore skin softness and suppleness.
- Reduces the effects of skin discoloration
Vitamin E can help reduce skin discolorations, such as brown spots and hyperpigmentation, by inhibiting melanin production and promoting more even skin.
5. Dietary sources of vitamin E
To reap the benefits of vitamin E, it's essential to include vitamin-rich foods in your diet. Here are some excellent sources:
- Vegetable oils: Wheat germ oil and vegetable oils such as sunflower oil and saffron oil are particularly rich in vitamin E.
- Wheat germ: Wheat germ is an excellent source of vitamin E and can be added to cereals, smoothies or salads.
- Green leafy vegetables: Vegetables such as spinach and kale also contain significant levels of vitamin E.
- Nuts and seeds: Almonds, hazelnuts and sunflower seeds are concentrated sources of vitamin E.
6. Vitamin E supplementation
In some cases, it may be necessary to resort to vitamin E supplements to reach recommended levels, especially if the diet is insufficient or if increased needs are identified. Dietary supplements containing vitamin E are available in various forms, such asalpha-tocopherol. However, it is important to consult a health professional before starting any supplementation, to avoid overdoses and ensure proper supplementation.
7. Risks associated with vitamin E deficiency
Vitamin E deficiency is relatively rare, especially in developed countries where diets are varied. However, when it does occur, it can lead to a variety of health problems, due to the crucial role vitamin E plays in the body. Here are the main risks associated with vitamin E deficiency:
- Neurological problems
Vitamin E is essential for maintaining a healthy nervous system. Deficiency can lead to neurological disorders, such as coordination problems, muscle weakness and movement difficulties. Symptoms can include tremors, abnormal reflexes and coordination problems.
- Muscular deficiency
People suffering from vitamin E deficiency may experience muscle weakness, known as myopathy. This can manifest as muscle pain, loss of strength, and difficulty performing everyday tasks.
- Visual problems
Vitamin E deficiency can affect eye health, leading to visual problems such as impaired night vision and retinal degeneration. This is because vitamin E plays a role in protecting retinal cells from oxidative damage.
- Immune disorders
Vitamin E supports the immune system by aiding immune cell function. Deficiency can lead to a reduction in the body's ability to fight infection and respond to pathogens, increasing susceptibility to disease.
- Skin problems
Vitamin E deficiency can also lead to skin problems such as dryness, itching and roughness. As vitamin E is important for skin hydration and repair, its absence can affect skin health and appearance.
- Hemolytic anemia
Severe vitamin E deficiency can cause hemolytic anemia, a condition in which red blood cells are destroyed faster than they can be produced. This can lead to symptoms such as fatigue, weakness and paleness.
- Fertility complications
In men, vitamin E deficiency can affect sperm quality and reduce fertility. In women, it can have negative impacts on reproductive health, although the exact effects on fertility are not yet fully understood.
- Causes of vitamin E deficiency
Vitamin E deficiency can be caused by a number of factors, including:
- Fat absorption disorders: Conditions that affect fat absorption, such as celiac disease or cystic fibrosis, may reduce the absorption of vitamin E, as it is fat-soluble.
- Poor diets: A very restrictive or unbalanced diet can lead to vitamin E deficiency.
- Certain diseases: Chronic diseases such as Andersen's disease or Crohn's disease can also interfere with vitamin E absorption.
8. Recommended daily allowance of vitamin E
Recommendations forvitamin E intake vary according to age, gender and individual needs. Vitamin E requirements are generally expressed in milligrams (mg) of alpha-tocopherol, which is the most active form of vitamin E in the body. Here are the recommended intakes for vitamin E according to different age groups and conditions:
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Infants :
- 0-6 months: 4 mg (6 IU) per day
- 7-12 months: 5 mg (7.5 IU) per day
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Children :
- 1-3 years: 6 mg (9 IU) per day
- 4-8 years: 7 mg (10.5 IU) per day
- 9-13 years: 11 mg (16.5 IU) per day
- 14-18 years: 15 mg (22.5 IU) per day
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Adults :
- Men: 15 mg (22.5 IU) per day
- Women: 15 mg (22.5 IU) per day
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Pregnant women:
- 15 mg (22.5 IU) per day
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Nursing women:
- 19 mg (28.5 IU) per day
Use and safety
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Food sources: You can obtain vitamin E from a variety of food sources, such as vegetable oils ( wheat germ oil, sunflower oil, olive oil), nuts, seeds, green leafy vegetables and fortified cereals.
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Supplements : If you take vitamin E supplements, it's important not to exceed the recommended doses, as excessive intakes can lead to undesirable effects. Doses in excess of 1,000 mg per day may increase the risk of bleeding and other complications, especially if you are taking anticoagulants.