Vitamin E - the protection vitamin
Vitamin E –
the immune-boosting protection vitamin
What is
vitamin E?
Vitamin E
is the most important fat-soluble antioxidant in your food. It consists of a
group of similar substances, the vitamin E complex. This includes four
tocopherols each and tocotrienol, of which there are different subforms.
Alpha-tocopherol is the most commonly occurring one in nature and plays an
important role in humans.
Vitamin E
protects!
Vitamin E
protects the cells of the body from damaging influences, such as free radicals.
These are aggressive and highly reactive oxygen bonds that damage cells and
tissues and can even destroy them.
Free
radicals are produced by metabolic processes, but also by e.g. smoking,
environmental poisons and UV radiation. This is why free radicals can
predispose to diseases such as arteriosclerosis, heart attack, stroke, diabetes
and cancer. As an antioxidant, vitamin E catches free radicals before they can
cause any damage and also prevents the formation of free radicals.
Naturally occurring
antioxidants, apart from Vitamin E, also include vitamin C, carotenoids and
secondary plant substances.
It can do
even more…
Vitamin E
also supports the immune system, can prevent stiffening of the arteries and
dampen inflammatory reactions. Additionally, it lowers the risk of blood clots
and cardiovascular diseases. It is also said that vitamin E has skin protective
qualities – because of this many skin creams or sun protection products contain
it.
Vitamin E
requirements and sources
How much do
I need?
There are
no exact values, the requirements can only be estimated. The reference value
for adults between the ages of 25 and 51 is 12 (women) and 14 mg (men) of
vitamin E equivalent per day.
To make the
comparing the effectiveness of tocopherole easier, the amount of vitamin E
substances is given in equivalents.
Foods rich
in Vitamin E
contained
in 100g food
– wheat
germ oil: 123 mg
– sunflower
oil: 52 mg
– sunflower
seeds: 34.5 mg
– corn
oil: 30.6 mg
– rapeseed
oil: 30.1 mg
– olive
oil: 27.8 mg
– margarine:
20 mg
– hazelnut:
18.1 mg
– peanut
oil: 14.6 mg
– wheat
germ: 10.2 mg
– hempseed
oil: 8.37 mg
– Brazil
nut: 5.7 mg
– soy
oil: 5.5 mg
– walnut
oil: 5 mg
– peanut
butter: 4.7 mg
– sweet
potato: 4.5 mg
– walnut:
3.8 mg
– salsify:
3.3 mg
– black
currant: 2 mg
Vitamin E
is sensitive
Vitamin E,
like many vitamins, is sensitive to light, oxygen and repeated heating. Store
vitamin E-containing foods protected from light and only heat them once (or
never).
By the way:
tocopherol is used by the food industry in the form of additives (E306, E307,
E208, E309) to stabilise cooking fat, dressings and desserts.
Vitamin E
deficiency and overdose
How
dangerous is a vitamin E deficiency?
If you
consume too little vitamin E, free radicals can spread and cause oxidative
stress, leading, in the worst case, to deficits in muscle metabolism and the
nervous system. A consequence can be damage to cells as well as nervous systems
and skeletal musculature. This can become evident through e.g. difficulties
walking, limited coordination, diseases of the retina or badly healing wounds.
However,
vitamin E deficiency is very rare in Europe and almost exclusively affects
people who cannot use the vitamin (e.g. if they suffer from cystic fibrosis,
chronic pancreatitis, coeliac disease, Crohn’s disease or liver disease or if
they had a bowel operation).
Not too
much of a good thing
With a
normal diet, you don’t need to worry about an overdose. It’s a different thing
when you reach for highly-dosed dietary supplements. If you take highly-dosed
supplements over a longer time, your risk of bleeding and gastrointestinal
complaints can increase.
Equally,
people with blood clotting problems should watch their dose, especially when
they are taking medications to thin their blood.
With a
balanced diet, which includes high-quality plant oils, you neither risk a
deficiency nor an overdose of vitamin E. Additional taking of supplements is
not necessary. You should speak with your doctor before taking any supplements.
There are some drugs that can impede the absorption of vitamin E.
With
vitamin E to radiating skin
Natural
vitamin E is a component of many skin care products. Studies show that it can
penetrate deeper skin layers, repair damage to the skin barrier, be smoothing
and protect from UV-induced skin ageing. Additionally, the vitamin is supposed
to help the skin retain moisture better and protect it from inflammation.
Vitamin E strengthens the skin
barrier
Vitamin E
is also contained in sun screen in the form of alpha-tocopherol because it can
prevent the oxidative degradation of lipids in the skin. As a cosmetic active
component, the vitamin is mostly used in concentrations between two and 25 per
cent.
As you can
see, the intake of vitamin E is your optimal protection from cell damage and
free radicals. It is the most important antioxidant occuring in your skin. With
a balanced, fresh diet you can cover your daily needs without any problems.
Before you go for artificial vitamin E supplements, talk to your doctor.
Supplements are not always wise. An overdose or wrong combination of drugs can
pose a risk to your health. Because of their special situation, breastfeeding
and pregnant people especially should talk to their doctor.