Vitamin E is a complex name for eight antioxidants: four tocopherols (α-, β-, γ-, δ-) and four tocotrienols (α-, β-, γ-, δ-). The only active form that is retained in the human body is α-tocopherol.
Why is important the E?
Vitamin E helps the body in fighting cancer and heart disease and infections. It strengthens the immune system and helps in the removal of respiratory problems. One of the functions of vitamin E is to regulate the level of vitamin A in the body.
As an antioxidant, has incredible influence of the health of the skin. He is helping to protect against UV rays, pollution and other phenomena that produce free radicals, responsible for the destruction of tissues. Because its capacity, it is the main ingredient in many cosmetic products against skin aging. Vitamin E makes the skin look younger and smoother. Some research suggests that vitamin E accelerates the healing of burns.
Vitamin E participates in the formation of reproductive cells and improves the fertility of both sexes. It helps prevent miscarriage.
Symptoms on deficiency of vitamin E
The most common symptoms that occur in the absence of vitamin E are:
Problems with bile, pancreatic and liver;
Pain or lack of sensitivity in the feet and hands;
Problems with the digestive system;
Overdose of this vitamin is rare, but recent scientific research shows that it can happen.
RECOMMENDED DAILY NEEDS
Babies (0-4 months) – 4 mg
Babies (5-12 months) – 5 mg
Children (1-3 years) – 6 mg
Children (4-8 years) – 7 mg
Children (9-13 years) – 11 mg
Adult (14 and above) – 15 mg
Maternity – 15 mg
Breastfeeding women – 19 mg
Foods rich in vitamin E
Is mainly found in vegetable oils, nuts, vegetables with green leaves (spinach), grains, sunflower seeds and pumpkin, as well as avocados.
Foods rich with this vitamin is best eaten fresh, without cooking. Cooked foods contain 50-90% less vitamins than fresh. Store food rich in vitamin E well sealed, because vitamin E is sensitive to oxygen.
Receive enough vitamin C and zinc. They help vitamin E be better absorbed by the body.