Benefits of Vitamin E That Will Actually Make Your Life Better.
vitamin E | Everything you wonder about it
Vitamin E is one of the most important antioxidants that fight free radicals, bacteria, and viruses in the body, benefits of vitamin e are various it supports the immune system and cell functions, keeps the skin healthy and protects it from damage caused by the exposure to ultraviolet rays, as it dilates the blood vessels, which reduces the formation of blood clots. vitamin E is a fat-soluble vitamin, and is available in many foods, including nuts, seeds, such as sunflower seeds, peanuts, and bean butter Sudanese, and vegetable oils, such as sunflower oil, wheat germ oil, in addition to broccoli, tomatoes, spinach, kiwi and manga.
More and more, vitamin E is available as a dietary supplement in its two sources, the natural source is known as d-alpha-tocopherol, and the industrial one is known as dl-alpha-tocopherol, the most effective source is the natural one, this vitamin deficiency occurs in people who suffer from severe malabsorption, or as a result of rare genetic disorders. Its deficiency is not a problem for healthy people even when consuming it in small quantities. benefits of vitamin e will be discussed extensively in this article.
Benefits of Vitamin E :
According to the degree of effectiveness:
1- Reducing ataxia: which is a genetic condition that affects movement control, it also causes a disorder that hinders the absorption of vitamin E from the diet, the lack of this vitamin leads to a group of nervous problems, including ataxia, therefore, vitamin E supplements are used to alleviate this condition.
2- Reducing vitamin E deficiency: having vitamin E as a dietary supplement is important to alleviating its deficiency and treating it.
1- Reducing the risk of Alzheimer’s disease: a study published in the journal JAMA Neurology in 2004 indicated that taking vitamin E with vitamin C as a nutritional supplement may reduce the risk of developing Alzheimer’s disease, the importance of these vitamins is due to its role as antioxidants, which may reduce oxidative damage to nerve cells.
2- Improving the symptoms associated with Huntington’s disease: It is a psychological and neurological disorder that occurs as a result of a mutation in the fourth chromosome, leading to the killing of nerve cells as a result of
oxidative stress. A study published in the American Journal of Psychiatry indicated that vitamin E can reduce the progression of symptoms of Huntington’s disease when consumed in high doses, especially in the early stages of treatment.
3- Reducing the risk of Parkinson’s disease: vitamin E reduces free radicals that can damage brain cells, thus it can reduce the risk of developing Parkinson’s disease.
4- Reducing cramps associated with the menstrual cycle: Vitamin E may help reduce menstrual pain. In a study of 100 women who consumed 500 IU of vitamin E for 5 days, before and during the menstrual, the results showed that this vitamin might reduce these pains. It is necessary to consult a doctor before taking high doses of vitamin E, especially in women who take blood thinners, or who suffer from heart disease, diabetes, or some types of cancer.
5- Enhanced kidney function: Some evidence indicates that taking vitamin E may enhance kidney function in children with vascular stiffness in the kidneys (the scientific name is: Glomerulosclerosis).
6- Reducing symptoms of liver disease: Vitamin E intake may improve the symptoms of Nonalcoholic fatty liver, some evidence has indicated that taking vitamin E to reduce the symptoms of this disease for two years; Linked to insulin resistance.
7- Reducing sunburn: taking vitamin E, along with vitamin C, can reduce the risk of sunburn after exposure to UV rays.
8- Enhancing the mobility of the elderly: increasing the intake of vitamin E from foods can improve the physical performance of the elderly, it can also strengthen their muscles.
9- Improving premature infant’s conditions: Vitamin E intake may help reduce skull bleeding, ventricular bleeding in the brain in premature infants, and may reduce the risk of Retinopathy.
1- Reducing the risk of developing type 2 diabetes: A study published in the Journal of Diabetes Care in 2004 showed that antioxidants may contribute to reducing the risk of developing type 2 diabetes, as another study published in the Journal of Clinical and Diagnostic Research in 2012 indicated that Vitamin E intake reduces complications from diabetes, as it reduces blood sugar level after a meal, reduces cholesterol in the blood, and reduces blood pressure
2- Reducing complications from Diabetic Nephropathy: A preliminary study from the University of Monash in 2018 indicated that taking vitamin E significantly reduced creatinine, and therefore it may reduce nephropathy in diabetics.
3- Maintaining kidney function: In children with IgA nephropathy, a preliminary study published in the journal Pediatric Nephrology in 2003 indicated that taking vitamin E reduced the presence of excess proteins
in the urine (Proteinuria). However, it did not affect the reduction of blood urine (Hematuria), and more studies are needed to confirm the effect of antioxidants on maintaining kidney function in these patients.
4- Reducing the risk of bone fractures: Vitamin E intake can reduce the risk of bone fractures, especially pelvic bone, in adults over 40 years of age.
5- Reducing epileptic seizures: a study published in the magazine of advanced biomedical research in 2016 showed that taking vitamin E with antiepileptic drugs improves the management of convulsions in patients, and reduces oxidative stress.
6- Reducing the common cold: the results of studies on proving the role of vitamin E in relieving the common cold differ. Some have found that it may reduce the incidence of colds, while others have not shown any significant effect of vitamin E in reducing the incidence of colds.
7- Reducing the risk of strokes: Vitamin E increases the resistance of harmful cholesterol to oxidation processes, reduces the proliferation of smooth muscle cells, and reduces the adhesion of platelets to collagen, which inhibits the oxidative degradation of fats. A comprehensive analysis published in the British Medical Journal in 2012 showed that vitamin E increases the risk of hemorrhagic stroke by 22%, and reduces the risk of ischemic stroke, by 10%, in addition to that, a study published in the journal Thrombosis and Haemostasis in 2011 showed that there was no established relationship between taking vitamin E, and reducing the risk of infection With strokes, more studies are needed to confirm the effect of vitamin E supplements on reducing the risk of strokes.
8- Sickle Cell Anemia: taking vitamin E, garlic extract, and vitamin C can be beneficial for sickle cell anemia patients.
Types of vitamin E :
Vitamin E is named to a group of eight chemical compounds: alpha-tocopherol, beta-tocopherol, gamma-tocopherol, delta-tocopherol, alpha-tocotrienol, beta- tocotrienol, gamma-tocotrienol, and delta-tocotrienol, except for the compound Alpha-tocopherol is the only one that can meet the human body’s needs of vitamin E, so the body converts all other forms of vitamin E to alpha-tocopherol so that it can benefit from it. Most E-vitamin supplements contain alpha-tocopherol, but some of them may contain forms other for vitamin E.
Warning with the use of vitamin E :
There are some caveats associated with taking vitamin E:
1- Pregnant: it is safe to take vitamin E within the daily needs of a pregnant woman unless it is taken as a dietary supplement in the first months of pregnancy; it may harm the fetus, so consult a doctor before taking vitamin E capsules during pregnancy.
2- Breastfeeding: it is often safe for a breastfeeding woman to take vitamin E as a daily requirement.
3- Infants and children: Vitamin E intake is often considered a safe daily necessity for infants and children, the safe dose depends on age. It is not safe to inject intravenous vitamin E in high doses for premature infants.
4- Some medical conditions: one should consult a doctor before taking vitamin E, especially as a dietary supplement in some medical cases, such as bleeding disorders, diabetes, head and neck cancer, liver disease, heart attacks, osteoporosis, prostate cancer, surgery, and vitamin K deficiency.
Benefits of Vitamin E for men :
Vitamin E may be effective in enhancing fertility in men, by increasing the movement of sperms due to its role as an antioxidant, as a study published in the Arab Journal of Urology in 2018 showed that antioxidants may positively affect a man’s fertility.
Benefits of Vitamin E for the face :
Vitamin E plays a key role in protecting the skin from damage caused by free radicals and supporting healthy immune function, in addition to its contribution to:
1- Moisturizing the skin: Vitamin E is found in many moisturizers, and the oil can be used as a moisturizer to prevent or treat dry, flaky skin.
2- Psoriasis: Vitamin E oil may be a good choice for people who want to avoid prescription treatments and those with mild psoriasis.
3- Reducing itchy skin: Vitamin E may help reduce itchy skin and relieve eczema. Vitamin E cannot treat allergic reactions and infections, and other issues that cause itchy skin, it moisturizes the skin, and however, it may provide temporary relief from itching caused by dry skin.
4- Eczema: Vitamin E may relieve dehydration and itching associated with eczema or dermatitis, a study founded that oral vitamin E supplements can produce significant improvements in symptoms of eczema.
5- Sunburn prevention: since vitamin E oil can moisturize and soothe dry skin, it may help relieve burning and itching caused by sunburn. However, sunscreen and avoiding direct exposure to sunlight should be the best strategies to protect the skin.
6- Promote healthy nails: the benefits of moisturizing vitamin E oil may also support nail health by preventing chapped and dry skin around the nails.
It is recommended that before using Vitamin E oil, place a small piece of oil on a highly invisible area, you should wait for at least twenty-four hours if you do not develop any reactions, it is likely to be safe to use.
For greater benefits, try adding a few drops of vitamin E oil to a thick moisturizing cream, this enhances the benefits of moisturizing cream and helps prevent irritation.
Vitamin E deficiency :
Vitamin E deficiency in the body is common in developing countries, and the risk of developing vitamin E deficiency increases in the following cases:
1– Not getting enough of it through food, which may happen if you follow a low-fat diet.
2– The incidence of some conditions that cause fat absorption, such as liver disorders, gallbladder, pancreatitis, and cystic fibrosis.
3– Newborns; As they do not have enough vitamin E in their bodies, some children may be born with vitamin E deficiency, but these levels usually improve when they get older; because they drink mother's milk, or infant formula, which usually contains sufficient amounts of this vitamin. A lack of vitamin E in children may lead to the appearance of some symptoms, such as a decrease in the speed of reactions, loss of balance, weakness in the local sensation, difficulty walking, and muscle weakness. Also, a lack of this vitamin in premature infants may lead to increased risk of bleeding in the brain, or abnormal growth of blood vessels in the eye, known as retinopathy in premature infants, and may increase the risk of developing hemolytic anemia, but these symptoms rarely occur in adults because vitamin E is stored in sufficient quantities in their adipose tissue.
Where is vitamin e found?
Many foods contain vitamin E, which means many people naturally get enough vitamins through their diet.
Vitamin E is a fat-soluble vitamin, so people should make sure to eat foods rich in vitamin E with fats to improve absorption.
Nuts, seeds, and some oils contain vitamin E, some dark green vegetables, some fruits, and some types of seafood also contain vitamin E.
Sunflower seeds; eating 100 grams of sunflower seeds contains 35.17 (mg) of vitamin E, which can also be sprinkled with milk, oats, or salads.
Almonds; per 100 grams contain 25.63 mg of vitamin E, people can eat a snack of roasted almonds, add them to cereals and baked goods, or drink almond milk.
Peanuts are a snack, as it contains 4.93 mg of vitamin E in 100 grams of dry roasted peanuts.
Avocado is a versatile fruit that contains little sugar and lots of nutrients. 100 grams of avocado contains 07 mg of vitamin e.
Spinach, eat 100 grams of raw spinach contains 2.03 mg of vitamin E.
Beet Leaves; while many people are familiar with the taste of beets, not everyone knows that it is possible to eat leaves, beet leaves can be used in salads or sauteed in oil, and 100 grams of cooked beet vegetables contain 1.81 mg of vitamin E.
Vitamin E – Health Benefits of Vitamin E – Vitamin E Explained
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