Vitamin E is a fat-soluble vitamin essential for the functioning of the body, due to its antioxidant action and anti-inflammatory properties, which help improve the immune system, skin and hair, as well as prevent certain diseases such as atherosclerosis and Alzheimer’s disease. .
This vitamin can be obtained through food, mainly found in vegetables or nuts. It can also be purchased as a nutritional supplement in pharmacies, naturists or friends online, in which case ingest it under the direction of a doctor or nutritionist.
- The main function of vitamin E in the body is to neutralize the damage caused by free radicals to cells.
- For this reason it could bring several health benefits.
- Such as:.
Proper intake of vitamin E, especially in older people, helps improve the immune system, as free radicals can alter the body’s normal response to pathogens.
In addition, some scientific studies indicate that vitamin E supplementation increases resistance to infections, including the flu virus.
Vitamin E promotes skin integrity and maintains cell membranes by increasing their firmness, so it could prevent premature aging and wrinkles; Improve healing and certain skin conditions, such as atopic dermatitis; how to avoid UV damage to the skin.
In addition, this vitamin also promotes hair health, as it takes care of the integrity of the hair and apparently improves blood circulation in the hair, making the hair healthy and shiny.
Vitamin E deficiency is linked to changes in the central nervous system, so many scientific research seeks to include vitamin E supplements to prevent and/or treat Parkinson’s, Alzheimer’s and Down diseases.
In the case of Alzheimer’s disease, it has been found that the intake of vitamin E influences the neurodegenerative processes associated with this disease, however, it is necessary to carry out poor scientific studies in this regard, because the results are inconsistent.
Vitamin E intake can decrease morbidity and mortality from cardiovascular disease. According to some surveys, the intake of antioxidants such as vitamin E could decrease oxidative stress and inflammation in the body, all of which has been associated with the onset of this type of disease.
Similarly, this antioxidant power helps control and maintain blood cholesterol levels, as well as reducing platelet aggregation and therefore the risk of thrombosis.
Intake of vitamin E can improve sperm quality, increasing sperm motility in men; in the case of women in the studies, they do not reach conclusions in this regard.
Vitamin E antioxidant supplementation can have beneficial effects against exercise-induced oxidative pain, so it can increase muscle strength and strength, as well as promote post-workout recovery.
Due to its antioxidant and anti-inflammatory action, high-dose vitamin E supplementation in people with fatty liver in alcoholics apparently helps reduce elevated liver enzymes and some other factors that indicate liver damage, such as reduced fat accumulation in the liver and subsequent fibrosis.
Vitamin E-rich foods are mainly accepted by vegetables, such as sunflower oil and olive oil; nuts such as hazelnuts, almonds, peanuts and pistachios; fruits such as avocado and papaya, for example.
See a more complete list of foods that contain vitamin E and on a daily recommendation based on age.
The vitamin E supplement may be derived by your doctor to the nutritionist in the following situations:
In addition, it could also be recommended by dermatologists to maintain hair and hair health.
To maintain adequate levels of vitamin E in the body, a daily intake of 15 mg is recommended for a healthy adult. To take vitamin E as a daily supplement as part of a multivitamin, 150 mg is recommended as a prudent upper limit.
In the case of adults, to improve immunity, it is possible to recommend doses between 50 to 200 mg daily of this vitamin in supplement form, however, it is recommended that its use be guided by a doctor or nutritionist, who can adapt the best dose according to the needs of each person.
For preterm births, the pediatrician may suggest 10 to 50 mg of vitamin E per day.
Lack of vitamin E is rare and occurs mainly in people with poor fat absorption, genetic problems or premature births.
Symptoms that may occur in case of deterioration are mainly found in the central nervous system, which could lead to decreased thinking, difficulty walking, double vision, loss of sense of position, muscle weakness and headaches.