Vitamin E is a fat-soluble vitamin that plays a crucial role in protecting our body from various types of damage. It is known for its powerful antioxidant properties and numerous health benefits. Here is a detailed look at the benefits of vitamin E and sources to get enough.
1. Protection against oxidative stress
Vitamin E, primarily 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 and contribute to premature aging and the development of chronic diseases. By reducing the activity of free radicals , vitamin E helps prevent cellular damage and promotes better overall health.
2. Support for the immune system
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. A 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 may contribute to cardiovascular health by reducing the risk of heart disease. Vitamin E helps prevent the oxidation of low-density lipoprotein (LDL), an important step in the formation of atherosclerotic plaques that can lead to strokes and heart attacks. Thus, adequate vitamin E intake may 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 skin aging, including wrinkles, fine lines and dark spots.
- Hydration and maintenance of skin elasticity
Vitamin E helps maintain skin moisture by strengthening the skin barrier. This helps reduce transepidermal water loss, which helps keep skin soft and supple. Well-hydrated skin is less prone to dryness, irritation and itching.
- Reduction of 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 irritations, redness, and inflammation. It is especially helpful for those with sensitive skin or those prone to conditions such as eczema or dermatitis.
- Skin repair and healing
It promotes the healing of skin injuries by speeding up cell regeneration and reducing scarring. Vitamin E is often used in scar treatments and repair creams to help fade marks and improve the overall appearance of the skin.
- Protection against UV damage
While vitamin E is not a substitute for sunscreen, it does help boost protection against UV damage. By neutralizing free radicals generated by sun exposure, it can help reduce the harmful effects of UV rays, such as dark 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's softness and suppleness.
- Mitigating the effects of skin discoloration
Vitamin E can help fade skin discolorations, such as dark spots and hyperpigmentation, by inhibiting melanin production and promoting more even-toned skin.
5. Food sources of vitamin E
To reap the benefits of vitamin E, it is essential to include foods rich in the vitamin 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, vitamin E supplements may be necessary to reach recommended levels, especially if the diet is insufficient or increased needs are identified. Vitamin E supplements are available in different forms, such as alpha-tocopherol . However, it is important to consult a healthcare professional before starting any supplementation, to avoid overdoses and ensure appropriate supplementation.
7. Risks of 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. A deficiency can lead to neurological disorders, such as coordination problems, muscle weakness, and difficulty moving. Symptoms may include tremors, abnormal reflexes, and coordination problems.
- Muscle deficiency
People with vitamin E deficiency may experience muscle weakness, known as myopathy. This can manifest as muscle pain, loss of strength, and difficulty performing daily tasks.
- Visual problems
Vitamin E deficiency can affect eye health, leading to visual disturbances such as night vision problems 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 in the function of immune cells. A deficiency can result in a decreased ability of the body to fight infections and respond to pathogens, increasing susceptibility to disease.
- Skin problems
Vitamin E deficiencies can also lead to skin problems, such as dry, itchy, and rough skin. Since vitamin E is important for skin hydration and repair, a lack of it can affect the health and appearance of your skin.
- 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 several factors, including:
- Fat absorption disorders: Conditions that affect fat absorption, such as celiac disease or cystic fibrosis, may reduce the absorption of vitamin E because 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 the absorption of vitamin E.
8. Daily vitamin E intake recommendations
Recommendations for vitamin E intake vary depending on age, gender, and individual needs. Vitamin E requirements are typically expressed in milligrams (mg) of alpha-tocopherol, which is the most active form of vitamin E in the body. The following are recommended intakes for vitamin E for 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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Breastfeeding women:
- 19 mg (28.5 IU) per day
Use and safety
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Food Sources: You can get 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 are taking vitamin E supplements, it is important not to exceed the recommended doses, as excessive intakes can cause side effects. Doses above 1,000 mg per day may increase the risk of bleeding and other complications, especially if you are taking blood thinners.