What is vitamin E?
Vitamin E is a complex name for eight antioxidants: four tocopherols (α-, β-, γ-, δ-) and four tokotrienoli (α-, β-, γ-, δ-). The only form that actively keeps the human body is α-tocopherol.
What does vitamin E do?
Vitamin E helps the body to fight cancer and heart disease and infections. It strengthens the immune system and helps in the removal of respiratory problems. One of the functions of vitamin E is to regulate the level of vitamin A in the body.
As an antioxidant, vitamin E has an amazing effect on skin health. Vitamin helps to protect the skin from UV rays, pollution and all other appearances that produce free radicals, responsible for destruction of tissues. Vitamin E is the main ingredient in many cosmetic products anti aging skin. Vitamin E makes the skin look younger and smoother. Some studies suggest that vitamin E accelerates the healing process of burns.
Vitamin E participates in the formation of reproductive cells and improves fertility in both sexes. Assists in the prevention of miscarriage.
Vitamin E deficiency symptoms
The most common symptoms that occur in the absence of vitamin E are:
- Problems with bile, pancreatic and liver
- Pain or lack of sensitivity in the feet and hands
- Problems with the digestive system
An overdose of vitamin E is rare, but recent scientific studies show that it can happen. So be careful if consuming vitamin E out of your diet. Before you start, consult your doctor.
Vitamin E dosage
- Babies (0-4 months) – 4mg
- Babies (5-12 months) – 5mg
- Children (1-3 years) – 6mg
- Children (4-8 years) – 7mg
- Children (9-13 years) – 11mg
- Adults (14 and up) – 15mg
- Pregnant women – 15mg
- Nurse – 19mg
Foods high in vitamin E
Vitamin E is found in most vegetable oils, nuts and avocados.
Vitamin E is found in most vegetable oils, nuts, vegetables with green leaves (spinach), corn, sunflower seeds and pumpkin, as well as avocados.
Foods rich in vitamin E is best to eat fresh, without cooking. Cooked foods contain 50-90% less vitamin E than fresh. Store food rich in vitamin E closed properly, because vitamin E is sensitive to oxygen.
Get enough vitamin C and zinc. They assist vitamin E is better absorbed by the body.