Vitamin E is one of the substances most covered by the media when it comes to nutrition. From time to time, it is recommended to supplement with vitamin E, only to later contraindicate the same supplementation.
- 1 1. Antioxidant Action
- 2 2. Cardiovascular Disease Prevention
- 3 3. Skin
- 4 4. Immune System
- 5 5. Muscle and Bone Health
- 6 6. Muscle Mass Gain
- 7 7. Weight Loss
- 8 Effects of Vitamin E Deficiency
- 9 Natural sources of vitamin E
- 10 Supplementation of Vitamin E
- 11 Overdose of vitamin E
1. Antioxidant Action
Among the features and benefits of vitamin E, its antioxidant action is probably the most important. Through this function vitamin E is able to neutralize free radicals, substances listed as one of the causes of many chronic and degenerative diseases.
Also by virtue of its antioxidant action, vitamin E protects body fats from oxidation. This protection is important at various levels, starting with the defense of the plasma membrane, that is, the outer membrane of cells. This defense contributes to the smooth functioning of all cellular functions.
2. Cardiovascular Disease Prevention
Another important fat protected by vitamin E is the LDL cholesterol (the "bad" cholesterol). Also in this case the protection is important because LDL cholesterol becomes much more dangerous if rusty, it passes to accumulate in the arteries and begins the process of atherosclerosis.
Vitamin E cares for circulatory health in general, as one of its functions is the formation of red blood cells, it acts in the dilation of blood vessels and prevents the formation of blood clots within the circulatory system.
The antioxidant action is also recognized for its aesthetic benefits, since free radicals are associated with undesirable effects of aging. One of the benefits of vitamin E is especially good-looking skin, which is why it is widely used by the cosmetics industry. One can find, for example, considerable amounts of vitamin E in sunscreens. In this sense, the most important property of vitamin E is to maintain the skin's natural moisture.
4. Immune System
In addition to these functions, one of the important benefits of vitamin E is to maintain the immune system. Numerous studies indicate that immunity depends largely on good levels of vitamin E, which demonstrates its effectiveness especially in people with weakened immunity by aging or any disease.
5. Muscle and Bone Health
As an indirect effect, vitamin E contribute to muscle and bone health, since it is necessary for the functions of absorption and use of calcium and potassium, important minerals for the operation and maintenance of muscle and bone tissues.
6. Muscle Mass Gain
Vitamin E certainly helps to gain muscle mass. In addition to influencing muscle health indirectly through the circulatory system and the calcium and potassium, the antioxidant activity of vitamin E protects muscles from free radicals that are normally released after muscle resistance training. Thus, the muscles recover faster and better, making it easier to gain muscle mass.
7. Weight Loss
The theme of the benefits of vitamin E on weight loss is full of myths. The idea that vitamin E speeds up the metabolism is most often used grounds to justify the influence of vitamin about losing weight. In fact, however, vitamin E does not contribute to it directly.
However, it is possible to speak of an indirect contribution of vitamin E for weight loss: as muscle mass increases the energy expenditure of the body, it is possible that weight loss is a side effect of muscle mass facilitated by good levels of vitamin E
Effects of Vitamin E Deficiency
very low levels of vitamin E are extremely rare in healthy people, since there are many foods with vitamin E, their sources are abundant and that it can, as a fat-soluble vitamin is stored by the body. Deficiency of vitamin E that occurs in malnourished people or with problems in the absorption of fats, causes, however, a number of ailments.
Firstly, the anticoagulant effect of vitamin E can lack the body, so that potentially dangerous clots can form in the circulatory system. The antioxidant in protecting fats also ceases to exist, so that the cells start to suffer damage. Particularly dangerous are the damage to nerve cells, which weakens the myelin sheath.
The immune system in case of lack of vitamin D, weakens. The body is also less resistant to the fall in levels of red blood cells, which can cause anemia. Furthermore, a failure should cause a prolonged drop in calcium and potassium levels, so that bones and muscles have hindered its operation and may degrade.
Natural sources of vitamin E
natural sources of where to find vitamin E. Vitamin E concentrates significantly in dark green vegetables, among which the highest concentrations are found in spinach and asparagus abound.
However, since vitamin E is a fat soluble vitamin, you can also find it easily in foods with healthy fats like seeds (especially sunflower seed), almonds, and oily fish (such as salmon and popular sardines ). oily vegetables like avocado, are also where to find food Vitamin E is possible.
Supplementation of Vitamin E
Since the natural sources of vitamin E are plentiful and available, it is very rare that vitamin E supplementation is really necessary. Supplementation may, however, be beneficial for many people, if done within safe limits.
However, when choosing vitamin supplements and much care is needed. First, it is recommended to ensure that the supplement contains vitamin in its natural form, which is much more effective than the synthetic form.
More importantly, however, it is the determination of the dosage. It is strongly recommended to consult a doctor to determine the appropriate dosage taking into account the diet and other factors. Avoid overdose of vitamin E is in this case a priority.
Overdose of vitamin E
Very high levels of vitamin E are extremely dangerous. Excess vitamin E causes a dramatic decrease in the levels of vitamin K, responsible for the regulation of blood coagulation processes. This effect, combined with the anticoagulant property of vitamin E, creates a high risk of bleeding in the body.
This risk can become even greater in the case of interaction with anticoagulant drugs such as aspirin. Especially dangerous is the possibility of lethal bleeding in the brain, so that supplementation of vitamin E should be made with absolute caution.