Vitamin E is a fat-soluble vitamin essential for the functioning of the body by its antioxidant action and anti-inflammatory properties, which help to improve the immune system, skin and hair, as well as prevent diseases such as atherosclerosis and Alzheimer’s disease.
This vitamin can be obtained through diet, it is mainly found in vegetable oils and nuts. It can also be obtained in the form of nutritional supplements in pharmacies, health food stores or online stores, and should be consumed under the direction of the doctor or nutritionist.
- The main function of vitamin E in the body is to prevent damage caused by free radicals in cells.
- So it has several health benefits:.
Proper intake of vitamin E, especially in the elderly, helps improve the immune system, as free radicals can alter the body’s normal response to pathogens.
In addition, some studies indicate that vitamin E supplementation increases resistance to infections, including the flu virus.
Vitamin E promotes skin integrity and maintains cell walls, increasing firmness. Therefore, it could prevent premature aging and wrinkles, improve healing and certain skin conditions, such as atopic dermatitis, for example. Vitamin D can also prevent UV damage to the skin.
In addition, this vitamin also promotes hair health, as it cares for the integrity of the fibers and apparently improves the blood circulation of the scalp, making it healthy and shiny. Some studies indicate that people with alopecia have low levels of vitamin E and therefore consumption of this vitamin may have benefits in these cases.
Vitamin E deficiency is linked to changes in the central nervous system. Therefore, some studies seek to include supplements of this vitamin to prevent and/or treat diseases such as Parkinson’s disease, Alzheimer’s disease and Down syndrome.
In the case of Alzheimer’s disease, vitamin E has been found to influence the neurodegenerative processes associated with Alzheimer’s disease. However, more studies are needed to verify this relationship, as the results found are contradictory.
Vitamin E intake can reduce morbidity and mortality from cardiovascular disease. According to some surveys, the intake of antioxidants such as vitamin E can decrease oxidative stress and inflammation in the body, with these factors associated with the onset of this type of disease.
In addition, vitamin E helps control and maintain blood cholesterol levels, as well as decrease platelet aggregation and therefore the risk of thrombosis.
Vitamin E intake can help improve sperm quality by increasing sperm motility in men. For women, studies are inconclusive.
Antioxidant vitamin E supplementation can have beneficial effects against exercise-induced oxidative tissue damage, which could increase endurance and muscle strength, as well as speed recovery after training.
Due to its antioxidant and anti-inflammatory action, supplementation in high doses of vitamin E in people with nonalcoholic fatty liver apparently helps to decrease levels of liver enzymes circulating in the blood and some other factors that indicate liver damage, such as decreased fat accumulation. liver and fibrosis.
Your doctor or nutritionist may tell you vitamin E supplements in certain situations, such as:
In addition, the supplement may also be indicated by dermatologists to maintain skin and hair health.
Vitamin E-rich foods are mainly vegetable oils, such as sunflower and olive oils, nuts such as hazelnuts, almonds, peanuts and pistachios, and certain fruits such as avocado and papaya, for example. See a more complete list of vitamin E-rich foods.
To maintain adequate levels of vitamin E in the body, consumption of 15 mg per day is recommended. If you consume vitamin E as a daily supplement as part of a multivitamin, the recommendation is a maximum of 150 mg.
For the elderly, between 50 and 200 mg of vitamin E per day may be recommended in addition to improving immunity. However, it is recommended that its use be guided by the doctor or nutritionist, who can better adapt the doses according to the needs of each person.
For premature babies, the pediatrician may suggest 10 to 15 mg of vitamin E per day.
Lack of vitamin E is rare and occurs mainly in people with fat malabsorption, genetic alterations and premature babies.
Symptoms that may occur in case of a deficiency are mainly found in the central nervous system, which can lead to decreased reflexes, difficulty walking, double vision, muscle weakness and headaches. Learn how to identify symptoms of vitamin E deficiency.