Vitamin E is a real treasure for our body. Often called the vitamin of youth, it is famous for its antioxidant properties, protecting cells from damage and slowing down the aging process. But that’s not all! Vitamin E has much more to offer. In this article, you’ll learn why it’s so important for your health and beauty, what its sources are, and how to supplement it properly.
What is vitamin E and how does it work?
Vitamin E is actually a group of organic chemical compounds called tocopherols. The most important of these is alpha-tocopherol, which exhibits the strongest biological activity. Vitamin E is fat-soluble, which means that the presence of fats in the diet is required for its proper absorption.
The main functions of vitamin E are:
- Antioxidant action: Vitamin E neutralizes free radicals, protecting cells from damage and oxidative stress. This, in turn, translates into protection against heart disease, cancer, and slows down the body’s aging process.
- Cardiovascular support: Vitamin E prevents oxidation of “bad” LDL cholesterol, which reduces the risk of atherosclerosis and heart disease. In addition, it improves blood circulation and strengthens blood vessels.
- Immune enhancement: Vitamin E supports the immune system, protecting the body from infections.
- Fertility Improvement: Vitamin E affects the production of sex hormones and improves sperm quality in men. In women, it reduces the risk of miscarriage.
- Skin Benefits: Vitamin E moisturizes, regenerates and protects the skin from UV damage. It accelerates the healing of wounds and scars, and reduces the appearance of wrinkles.
Dietary sources of vitamin E
Vitamin E occurs naturally in many foods. The richest sources of it are:
- Vegetable oils: sunflower oil, canola oil, wheat germ oil, soybean oil
- Nuts and seeds: almonds, hazelnuts, sunflower seeds, pumpkin seeds
- Leafy vegetables: spinach, kale, lettuce
- Avocados
- Fish: salmon, mackerel, tuna
Vitamin E deficiency – symptoms and effects
Vitamin E deficiency is rare, but can occur in people with fat malabsorption disorders or those on low-fat diets.
Symptoms of vitamin E deficiency include:
- muscle weakness
- neurological disorders
- vision problems
- anemia
- increased susceptibility to infections
Long-term vitamin E deficiency can lead to serious health problems, such as heart disease, cancer and neurological disorders.
Vitamin E supplementation – when is it needed?
In most cases, a balanced diet provides sufficient vitamin E. However, supplementation may be advisable in some situations, such as:
- In people with fat malabsorption disorders
- In people on elimination diets
- In pregnant and breastfeeding women
- in the elderly
- in athletes
It is a good idea to consult your doctor or pharmacist before starting vitamin E supplementation.
How to choose the right vitamin E product?
There are various forms of vitamin E available on the market, such as capsules, tablets and drops. When choosing a preparation, pay attention to:
- form of vitamin E: natural vitamin E (d-alpha-tocopherol) is better absorbed than synthetic (dl-alpha-tocopherol)
- Dosage: the daily dose of vitamin E for adults is 15 mg.
- composition: choose preparations without unnecessary additives and fillers
Vitamin E in cosmetics
It is a common ingredient in cosmetics, due to its beneficial effects on the skin.
Vitamin E in cosmetics:
- moisturizes and makes the skin more flexible
- protects against the harmful effects of UV radiation
- accelerates healing of wounds and scars
- reduces wrinkles and discoloration
- strengthens nails and hair
Summary
Vitamin E is an essential nutrient that plays an important role in maintaining health and beauty. By ensuring an adequate supply of vitamin E in your diet, you protect your body from disease and slow down the aging process. Remember, however, that vitamin E supplementation should be carried out under the supervision of a doctor.
