Greetings, my wonderful readers. I've been preparing this material for a long time. I thought it would be easy. Well, what can I write there - very healthy vitamin, about which everything has already been said a long time ago. But it so happened that I recently bought the book Transcend, which describes the latest research in medicine. I discovered a lot of new things, some even shocked me. I was especially struck by vitamin E. I’ll tell you about it today.
By the way, I highly recommend purchasing this book to anyone who wants to “pump up” their health. It gives specific recommendations - which vitamin supplements are best to take and at what age. No advertising - just research, conclusions and what to do.
Numerous studies confirm the positive use of this element on our body. For example, one of the largest was a study that lasted for 9 years. 11 thousand elderly people aged 67 to 105 years participated. As a result, a shocking discovery was made. It turns out that when taking vitamins E+C together, overall mortality is reduced by 34%. The number of coronary heart diseases also decreased by 47% ( 1 ).
Vitamin E is 8 similar, but at the same time different compounds. They are divided into 2 classes of components: tocopherols and tocotrienols. Each class has 4 different connections, for a total of eight.
A good diet or the right supplements contain all 8 compounds. But we will focus on only two of them: alpha tocopherol and gamma tocopherol. The remaining six compounds are beta-tocopherol, delta-tocopherol, alpha-tocotrienol, beta-tocotrienol, gamma-tocotrienol and delta-tocotrienol.
The figure shows the structure of alpha and gamma tocopherol molecules. I think you'll notice that the only real difference is in the "head" (on the left side). It protects against free radicals and oxidation. The structural difference between the molecules is small. But it determines how substances behave in the body.
The antioxidant activity of D-alpha tocopherol is 100, and D-gamma tocopherol is 130.
Pharmaceutical companies are paying more attention to the extraction of alpha-tocopherol. The reason for its popularity is that it is easier to isolate and synthesize compared to other constituents. Therefore, almost all pharmaceutical supplements called “vitamin E” contain only alpha tocopherol acetate.
How it works
Vitamin E still remains the main antioxidant that protects our body from the effects of free radicals. So, free radicals are “cellular renegades”. They cause serious damage by changing the biochemical structure of cells. These "pests" can even damage DNA.
Scientists believe that due to the molecular chaos created by free radicals, various diseases develop. Many researchers are convinced that the cumulative effects of free radicals are characteristic feature aging people.
Remember your elementary chemistry course: molecules are made up of atoms. Each atom consists of a nucleus at the center and electrons that travel around it. The key here is that the electrons are in a pair. Free radicals are missing one electron in their outer shell.
The molecule doesn't like being in this state. As a result, she frantically searches for a way to bring herself to a stable state. Unable to withstand this situation, the free radical steals an electron from its own kind. As a result, a chain reaction starts. One free radical steals an electron from another molecule, turning it into a free radical. And he again steals from the other and so on.
When a free radical damages DNA, the genetic mutation is passed on to other cells. Sadly, this situation provokes the appearance of cancerous tumors. Imagine what would happen if free radicals were formed unhindered. They would accumulate and accumulate, and then they would simply kill us.
But here, under the pleas of good molecules, “superheroes” appear :) These are antioxidants. They donate their electrons to prevent free radicals from stealing them from molecules that perform important functions.
Why does the body need it?
Vitamin E is a fat-soluble element that acts as an antioxidant. He is a protector of our cells from the effects of carcinogens and toxins. Found in many foods, including some oils, nuts, poultry, eggs and fruits. Also available as a supplement in supplement form.
This element is also a “reproduction” vitamin. By the way, this corresponds to its second name “tocopherol”. Translated from Greek, toсos means “offspring,” phero means “give birth.” Therefore, “tocopherol” is literally translated as “bearing offspring.” It is important during pregnancy for the full development of the fetus and the prevention of miscarriage. It is also prescribed for conception.
In addition, this element is used for:
- prevention of thrombophlebitis;
- preventing angina pectoris;
- prevention of arteriosclerosis;
- reducing total cholesterol levels;
- maintaining vitamin C levels in the blood;
- improving blood circulation in the extremities;
- stroke prevention;
- strengthening the immune system;
- coordinated work of the muscular system;
- protecting the thymus, hypothalamus and adrenal cortex from destruction;
- reducing symptoms of menopause (prescribed also for delayed menstruation);
- fight against inflammatory processes;
- preventing the development of cataracts.
And it is very important for the skin. Therefore, vitamin E is often prescribed for the face as an effective remedy for wrinkles. Tocopherol is also actively used to treat hair loss.
What does it contain?
The best way to get vitamin E is to eat foods high in this element. Such sources represent a balanced combination of the necessary components. They provide complete protection against free radicals.
Whole grains, nuts, dark green vegetables and some fruits are good sources of this element. Rich in tocopherol and vegetable oils. However, refined oils contain 2/3 less vitamin E than cold-pressed products.
The table below presents to your attention products containing tocopherol in large quantities. The data are given at a consumption rate of 15 mg (the indicator is taken as 100%).
Tocopherol contained in food is resistant to acids and alkalis. It practically does not collapse at temperatures of 170-200 degrees. With such methods of heat treatment at home as cooking, canning, and sterilization, the vitamin E content remains almost unchanged.
However (paradoxically) when frying in a frying pan most tocopherol is lost. Ultraviolet rays are also detrimental to this vitamin - the lion's share of the element is destroyed.
Deficiency Symptoms
Tocopherol deficiency in severe forms is rare. However, the possibility of its occurrence should not be ruled out. A serious shortage of this element is manifested as follows:
- Decreased sexual activity. The production of hormones decreases, resulting in uterine dysfunction. This often leads to infertility.
- Premature newborns (weighing less than 3.5 kg). For children, deficiency is extremely dangerous - they have not developed the process of assimilation of fats. In such babies, tocopherol deficiency manifests itself in damage to the retina or infectious diseases.
- Dystrophy of the heart muscle with premature death of red blood cells.
- Softening of the brain (the cerebellum suffers the most).
- “Goosebumps” on the skin, numbness of the limbs, deterioration in coordination of movements. In addition, against the background of these symptoms, muscular dystrophy may appear.
- The appearance of age spots on the skin.
- Damage to liver cells.
- Nervousness, depression, insomnia and other signs of a neurological disorder.
Benefits of use
By consuming foods rich in this vitamin, you will reap great benefits for your health. I'll tell you about the most basic ones:
- Balancing cholesterol levels. Cholesterol is a substance produced in the liver. When its level is in balance, the body is healthy. When oxidized, cholesterol becomes dangerous. Research has shown that vitamin E serves as a protective antioxidant that combats this factor ( 1 ).
- Youthful skin. Vitamin E helps strengthen the walls of capillaries and also accelerates their regeneration. The skin becomes more hydrated and elastic. Research has shown that tocopherol helps reduce inflammation in the body and skin. And it is incredibly useful for the face. Tocopherol helps maintain healthy and youthful skin ( 2 ). Also, taking vitamins E + C together may be helpful in reducing the signs of acne and eczema.
- Hormone balance. This element plays important role in the balance of endocrine and nervous systems (3 ). Symptoms of hormonal imbalance may include PMS, excess weight, allergies, urinary tract infections, and skin changes. They also include anxiety and fatigue. By keeping your hormones in balance, it will be easier for you to maintain a healthy weight and regular exercise. menstrual cycle. Taking tocopherol 2-3 days before and 2-3 days after menstruation can reduce PMS symptoms. Pain and bleeding time are minimized. And, of course, you will feel more energetic :)
- Improves vision. Vitamin E may help reduce the risk of age-related macular degeneration, which is a common cause of blindness. Keep in mind that E must be taken together with other elements to be effective. You need to absorb it with vitamin C, beta-carotene and zinc. In addition, taking high doses of vitamin E and vitamin A has been found to be very beneficial. This duo speeds up regeneration and improves vision in people who have undergone laser eye surgery.
- Helps people with Alzheimer's disease. Tocopherol slows the worsening of memory loss and functional impairment in people with moderate Alzheimer's disease. By taking E + C in tandem, you can reduce the risk of developing some forms of dementia ( 4 ).
Daily norm
Daily intake is measured in milligrams (mg) and international units (IU). How much to take depends on age. In Russia, various dosages are officially recognized depending on gender and age:
For children:
For adults:
Tocopherol obtained from food is absorbed only by 20% - 50%. And even then, if the products did not lie on the store shelves for a long time. This is especially true for fruits and vegetables.
Additional tocopherol is needed for:
- hypovitaminosis;
- muscular dystrophy;
- selenium deficiency;
- excessive stress;
- taking contraceptive and hormonal medications;
- recovery of the body after surgery;
- the presence in the diet of a large amount of food rich in polyunsaturated fats;
- epilepsy;
- scleroderma and malnutrition (in pediatrics);
- menstrual irregularities;
- diseases of the tendon-ligamentous apparatus.
People who are regularly exposed to hazardous toxic substances also need additional vitamin E.
Instructions for use
If your body doesn't get enough vitamin E from food, supplements that you can buy at the pharmacy can help. They produce liquid tocopherol (in ampoules or bottles), capsules or tablets. The price of the drug depends on the form of its release, dosage and other factors.
But as I wrote above, in most cases it’s all alpha tocopherol. Therefore, when purchasing supplements, make sure that the ingredients list alpha and gamma tocopherols. Or they also write “ All forms of tocopherols are present ».
I confess that so far I have not been able to find such in our pharmacies. vitamin complexes. I could only find it on iherb. And even there it was not easy to choose good option. I bought these vitamins:
The jar indicates how to take it and the composition is detailed. It contains a full complex of tocopherols. Plus folic acid in natural form.
Side effects
Knowing what vitamin E is useful for, you can significantly alleviate your condition and speed up the treatment process. But it is important to follow the norm. In most cases, side effects are not experienced when taking the recommended dose. However, when taking 10-20 daily norms, an overdose occurs. Those at risk are those with diabetes, those who suffer from heart disease, and those who are deficient in potassium.
An excess of tocopherol is accompanied by the following symptoms:
- nausea;
- dizziness;
- sexual function disorder;
- blurred vision;
- diarrhea;
- pressure surge;
- rash;
- bleeding;
- bruises, etc.
Interaction with other drugs
Supplemental tocopherol may slow down blood clotting. Therefore, if you use medications that also slow down clotting, you may increase your chances of bleeding. These medications include aspirin, clopidogrel, ibuprofen and warfarin.
Vitamin E is closely related to selenium. Their intake into the body should be directly proportional. Otherwise, there will be a deficiency of the first or second element. In addition, selenium is beneficial for tocopherol - it “heals” its damaged molecules.
A deficiency of this vitamin often leads to poor absorption of zinc and magnesium. In addition, medications used to lower cholesterol may interact with vitamin E.
Additional consumption of tocopherol reduces the body's need for insulin. However, it is important for those suffering from diabetes to monitor their glucose levels and take E only under the supervision of a doctor.
Write, did you like today's article? Share the link to it with your friends on social networks. And don’t forget to subscribe to updates – there is still a series of articles ahead that will introduce you to other valuable elements. And that’s all for today – for now.
Vitamin E is a tocopherol, antioxidant, fat-soluble vitamin. Tocopherol was discovered in 1922 and ranked fifth in the alphabetical classification. Hence the name - vitamin E.
In the course of research, it was found that its lack in the diet of laboratory rats led to the death of the fetus during pregnancy, and testicular atrophy occurred in males.
A lack of vitamin E leads to metabolic disorders and the development of local oxygen starvation due to a decrease in the blood's ability to transmit oxygen. Tocopherol deficiency leads to the destruction of red blood cells due to disruption of the stability of their membranes.
The role of tocopherol for the body
Tocopherol is necessary for tissue regeneration, improves blood circulation, helps treat fibrotic breast diseases and is useful for premenstrual syndrome. It promotes normal blood clotting and accelerates healing, reduces the likelihood of scarring from deep wounds, stabilizes blood pressure, prevents the development of cataracts, relieves leg cramps, prevents anemia, maintains healthy muscles and nerves, improves athletic performance, and strengthens capillary walls.
Vitamin E is good for hair. It is believed that in almost 80% of cases of hair loss, the cause is a lack of tocopherol. Tocopherol is responsible for the delivery of oxygen to the scalp, improving its blood supply, stimulating, nourishing and moisturizing skin cells. Thus, using vitamin E for hair improves its condition and growth. Their structure improves, shine appears, and curls become stronger.
Tocopherol acts as an antioxidant, protecting cells from damage, forming free radicals, and inhibiting lipid oxidation. It is necessary to protect other fat-soluble vitamins from destruction by oxygen, promotes better absorption of vitamin A, slows down the aging of the body and prevents the development of senile pigmentation.
Vitamin E is involved in the formation of elastic and collagen fibers intercellular substance, prevents increased blood clotting, has a positive effect on peripheral blood circulation, takes part in cell proliferation, placental development, biosynthesis of heme and proteins, and formation of gonadotropins.
In 1977, it was scientifically proven that tocopherol can alleviate the course of diabetes mellitus and Alzheimer's disease, improves the body's immune function.
Lack of vitamin E in the body
Tocopherol deficiency is possible with hereditary abetalipoproteinemia, when the transport of the vitamin is impaired.
First of all, a lack of tocopherol leads to damage to muscle fibers and neurons - cells with a large membrane surface and high intensity of oxidation processes. Neurons produce reactive oxygen species. Cells of spermatogenic epithelium, germinal tissues, nephron epithelium and rapidly proliferating hepatocyte cells also suffer.
Tocopherol hypovitaminosis causes tissue hypoxia in organs with an increased need for oxygen.
Clinical manifestations of vitamin E deficiency:
- Decreased potency in men;
- Muscular hypotonia and muscle weakness;
- Early toxicosis of pregnancy;
- Tendency to miscarriages;
- Hemolysis of red blood cells caused by disruption of the stability of their membranes;
- Retinal degeneration caused by a secondary disorder of vitamin A metabolism;
- Hyporeflexia, ataxia, hypoesthesia, dysarthria due to demyelination and glinosis in the spinal cord;
- Necrobiotic changes in the tubular epithelium of the kidneys, hepatocytes up to the development of hepatonecrosis and nephrotic syndrome.
Excess tocopherol in the body
When treated with tocopherol, it is possible to develop hypervitaminosis, which results in hypocoagulation caused by impaired absorption of vitamin K, thrombocytopenia, hypoglycemia, dyspepsia, weakened twilight vision due to antagonism with vitamin A, muscle cramps, weakened potency, headache, weakness.
Tocopherol is relatively non-toxic and does not cause any serious side effects doesn't call. At high dosages, transient diarrhea, flatulence, and nausea may develop. In some cases, there is an increase in blood pressure.
Taking tocopherol in extremely high dosages (more than 10 thousand IU per day) during pregnancy can cause birth defects in the fetus.
The amount of vitamin E in foods is as follows (mg/100 g):
- Split peas – 9.1;
- Soybean oil – 114;
- Olive oil – 13;
- Corn oil – 93;
- Cottonseed oil – 99;
- Sunflower oil – 56;
- Corn and wheat sprouts – 25;
- Corn grits – 2.7;
- Mackerel – 1.6;
- Oatmeal – 3.4;
- Corn – 5.5;
- Squid – 2.2;
- Pike perch – 1.8;
- Beans – 3.84;
- Soybean – 17.3;
- Pearl barley – 3.7;
- Shrimp – 2.27;
- Buckwheat kernel – 6.65;
- Eggs – 2
Daily requirement for tocopherol
The daily requirement for tocopherol is 8-10 mg for adults, and for children of the first year of life – 3-5 mg. In dietary nutrition, the norm is tocopherol consumption at a dosage of 15 mg per day.
Preparations containing vitamin E
Pharmacological preparations containing tocopherol include: Aevit, Tocopherol acetate, Vitrum Vitamin E, Vitamin E Zentiva.
Tocopherol is also contained in the following dietary supplements: Kudesan forte, Vetoron-E.
Vitamin E interactions
Food polyunsaturated oils and fats increase the need for tocopherol. Sometimes 5 to 20 mg per day is necessary to prevent deficiency. The approximate ratio of tocopherol intake in order to prevent its deficiency while increasing the intake of polyunsaturated oils and fats is 0.4 mg of tocopherol per 1 g of fat.
A lack of vitamin E can lead to decreased concentrations of magnesium in tissues.
Tocopherol and selenium are so closely related to each other that taking one to compensate for the deficiency requires proportional intake of the other.
If you take ferric iron together with tocopherol, then the tocopherol will be oxidized, and it will enter the intestines in an inactive form. The divalent form of iron does not cause oxidation.
When exposed to UV rays, tocopherol loses its therapeutic effect. Rancid fats destroy vitamin E.
A lack of zinc can increase the symptoms of tocopherol deficiency.
Vitamin E - this name combines several substances that are similar in structure and properties. In “chemical” language, these are methyl derivatives of tocol and tocotrienol, which are designated by the Greek letters alpha, beta and gamma (alpha, beta and gamma tocopherols and tocotrienols). The most active of the vitamin E vitamers is alpha-tocopherol.
Absorption of vitamin E obtained from food occurs in the small intestine. For normal absorption of vitamin E, like any other fat-soluble vitamins, the presence of fats, which act as solvents, and bile acids is necessary.
Biological role of vitamin E
Tocopherol is a biological antioxidant. It regulates the intensity of free radical reactions in the body's cells, ensures the stability of cell membranes, and also increases the biological activity of vitamin A.
Lack of vitamin E causes pathological changes in cell membranes, which leads to consequences such as atrophy of the testes leading to infertility, fetal resorption during pregnancy, muscular dystrophy, loss of muscle proteins, liver necrosis, softening of some areas of the brain...
But, fortunately, deep hypovitaminosis E practically never occurs in humans, and the terrible consequences mentioned in the previous paragraph were observed in experimental animals. Only some premature babies suffer from vitamin E deficiency, which results in hemolytic anemia; it also occurs in people exposed to radioactivity or toxic substances (especially in small doses, but over a long period of time).
Nevertheless, tocopherol preparations are recommended to be taken for the prevention of infertility and the threat of miscarriage, for certain liver diseases, for muscle atrophy, for congenital disorders of erythrocyte membranes in newborns, and for conditions with an increased risk of accumulation of lipid peroxides.
Hypervitaminosis E is even less common, since its excess amounts are almost not absorbed by the body, but are excreted in bile. However, with long-term use of large doses of tocopherol (more than 0.5 grams per day, which is almost 50 times the daily requirement of an adult), consequences such as high blood pressure, headache, nausea and diarrhea, osteoporosis and even symptoms develop. poisoning: sepsis, renal failure, hemorrhages in the brain and retina of the eyes, and others.
What foods contain vitamin E?
The main source of vitamin E for humans is vegetable oils: sunflower, corn, olive, cottonseed. The tocopherol content is especially high in oil obtained from wheat germ.
It is also found in large quantities in plant foods rich in fats: nuts, seeds, whole grains. There is practically no vitamin E in animal products; it is found in small quantities only in egg yolks, liver and milk.
Tocopherol is resistant to high temperatures, it can withstand heating up to 200 degrees, but at more high temperatures(in particular, when overcooked in a frying pan and in the oven) it is destroyed.
26. Biological role vitamin e
Vitamin E (tocopherol, antisterile) belongs to the group of fat-soluble vitamins. Vitamin E is a general name for a group of substances - tocopherols and tocotrienols. The name “tocopherol” comes from the Greek “tokos” - offspring and “phero” - I carry, which emphasizes the important role of the vitamin in human reproduction. Vitamin E is found in vegetable oils, sprouted wheat grains, herbs, legumes, butter, liver, eggs, meat. Biological role of vitamin E
1. The vitamin is integrated into the phospholipid bilayer of the cell membrane and performs an antioxidant function, preventing lipid peroxidation.
This function is especially important in rapidly dividing cells, such as epithelium, mucous membranes, embryonic cells, and spermatogenesis.
2. Reduces the degeneration of nerve tissue cells.
3. The positive effect of vitamin E on the condition of the vascular wall and the reduction of blood clots is known.
4. Vitamin E protects vitamin A from oxidation 5. Topical application of creams with vitamin E improves skin condition, prevents cell aging, and promotes healing of damaged areas.
27. Biological role of vitamin K
Vitamins K (naphthoquinone). Vitamin K exists in several forms in plants as phylloquinone (K1), in the cells of the intestinal flora as menaquinone (K2). Sources of vitamin K are plant (cabbage, spinach, root vegetables and fruits) and animal (liver) products. In addition, it is synthesized by intestinal microflora. Typically, vitamin K deficiency develops as a result of impaired absorption of vitamin K in the intestines, and not as a result of its lack in food. Biological function of vitamin K associated with its participation in the process of blood clotting. It is involved in the activation of blood coagulation factors: prothrombin (factor II), proconvertin (factor VII), Christmas factor (factor IX) and Stewart factor (factor X). These protein factors are synthesized as inactive precursors. One of the stages of activation is their carboxylation at glutamic acid residues with the formation of γ-carboxyglutamic acid, which is necessary for the binding of calcium ions. Vitamin K participates in carboxylation reactions as a coenzyme.
28. Mechanism of enzyme catalysis
The mechanism of action of enzymes is complex and is still not fully understood. The most important features of the process catalyzed by an enzyme can be represented in the form of the following sequential stages:
1. The enzyme (enzyme, E) combines with the substrate (S), i.e., with the substance on which it acts: E + S = E-S. As the arrows indicate, this reaction is reversible.
2. This connection results in the formation of E-S, an enzyme-substrate complex.
3. After combining with the enzyme, the substrate is activated, as a result of which the atoms and electrons included in the substrate molecule are easily rearranged, which leads to the formation of the product of this reaction (P): E-S => E-P.
4. This complex then undergoes dissociation, releasing the reaction product and free enzyme: E-P => E + P.
It should be noted that during the reaction only the substrate undergoes chemical transformations; the enzyme that acted only as a catalyst remains unchanged. Such an unchanged enzyme can react again and again with other substrate molecules. Because these reactions occur very quickly, a small amount of enzyme catalyzes the conversion of significant amounts of substrate to reaction product in a short time.
In principle, all enzymatic reactions are reversible to some extent, that is, the enzyme is able to react with the product of the reaction it catalyzes, forming a substrate. The speed of this reverse reaction in the body depends on the concentrations of the substances involved. The accumulation of product can slow down the forward reaction so much that the reverse reaction begins to predominate. However, if the reaction product has significantly less energy than the substrate, the reverse reaction becomes completely impossible, since it would correspond to the movement of the system up the thermodynamic ladder (against the energy gradient). Such reactions are called irreversible. In these cases, the reverse conversion of the reaction product into a substrate requires the participation of another enzyme that would catalyze this reverse reaction.
In fact, only a certain area of the surface of the enzyme molecule, the active center, participates in the formation of a complex with the substrate. The latter consists either of several amino acids located sequentially in a polypeptide chain, or is formed as a result of the interaction of amino acids distant from each other in the polypeptide chain. In the latter case, the enzyme molecule in the active configuration is folded in such a way as to bring together the amino acids that are directly involved in the construction of the active center.
In addition to amino acid residues, the active site of the enzyme usually contains a non-protein prosthetic group. The latter is either a molecule of an organic compound or an inorganic atom (usually a metal atom). The prosthetic group plays an important role in the action of the enzyme by facilitating its binding to the substrate or by transferring electrons, atoms or ions between the substrate and the reaction product. In the body, the prosthetic group is tightly bound to the enzyme. When the enzyme is isolated from tissue and purified, the prosthetic group remains associated with it. If the prosthetic group is separated by harsh methods from the parent enzyme, or holoenzyme, the remaining protein is deprived of catalytic activity (apoenzyme).
The role of vitamins for vital processes occurring every second in the human body is difficult to overestimate, since they are directly involved in cellular metabolism, metabolism, the functioning of the immune, reproductive and all other systems. A deficiency of certain nutrients, including vitamins, minerals and trace elements, leads to multiple breakdowns in our body and diseases.
The list of antioxidant vitamins is headed by tocopherol or fat-soluble vitamin E. Vitamins A (retinol and its precursor beta-carotene) and C ( ascorbic acid). Tocopherol is also eloquently called the vitamin of youth, since it stops the aging process and promotes active longevity, due to the fact that it is a protector of cell membranes. The daily dose of tocopherol for an adult is from 140 to 210 IU (mg).
Why is a regular supply of vitamin E necessary?
1. Tocopherol is a powerful antioxidant. By protecting cell membranes from oxidative damage, this substance prevents the occurrence of cardiovascular pathologies, including the formidable one. The antioxidant potential of vitamin E makes it one of the main defenders against cancer.2. Vitamin E is a natural coagulant, that is, it protects blood vessels from the formation of blood clots and helps maintain the integrity of the arteries.
3. Tocopherol protects brain cells from destruction, being a powerful shield against Alzheimer's diseases and.
4. Vitamin E plays an important role in the reproduction process of mammals. Female body especially needs systematic replenishment of tocopherol reserves for the normal course of the gestation process, during the period, as well as before and after it, during menopausal changes. Vitamin E plays a role in the male body the most important role, having a direct effect on sperm motility and seminal fluid quality.
5. Tocopherol prevents degenerative changes in the organs of vision, in particular.
6. Without vitamin E, optimal functioning of the immune and hormonal systems is impossible.
7. Tocopherol takes part in the processes of muscle building.
8. In combination with retinol (vitamin A), tocopherol protects our lungs from harmful compounds present in the air, especially in megacities, near busy highways, and in hazardous industries.
9. There is a beneficial effect of vitamin E on the skin (accelerates the healing of burns, protects against exposure to dangerous ultraviolet radiation, eliminates scars and scars, promotes the activation of regeneration processes and rejuvenation), hair (increases the growth of curls) and the nail plate.
10. According to recent studies, vitamin E significantly reduces the manifestations of metabolic syndrome, which is nothing more than a condition that precedes the development. In addition, with sufficient intake of tocopherol from food or dietary supplements in patients suffering from diabetes, blood circulation in the retina of the eyes was activated and the functioning of the kidneys and the entire excretory system as a whole improved.
Vitamin E deficiency leads to the following negative consequences for the body
- reduction or complete loss of reproductive function;Degenerative fat deposits on muscle tissue;
Rupture of red blood cells;
Destructive changes in the heart muscle;
Dry skin;
Increasing muscle weakness;
Impaired visual acuity in children and adolescents;
The appearance of brown-brown pigment spots in different places of the body, for example, on the back of one or both palms.
Basic foods rich in vitamin E
In order to prevent a deficiency of tocopherol in the body and not cause negative consequences, the daily diet should be enriched with the following food products: vegetable oils (wheat germ, corn, sunflower, grape seeds, rapeseed, pumpkin, flax, walnut), raw nuts (almonds, hazelnuts, peanuts, pistachios, cashews, Brazilian and walnuts), dried apricots, sea buckthorn and rose hips, tofu cheese, fatty fish (eel, salmon, salmon, pike perch), seafood (squid, shrimp, rapana, mussels, crabs), avocado, spinach, wheat, oats, barley.Be young and healthy!
