Vegetables and fruits containing vitamin e. Why is vitamin e useful for the body, what foods contain

Hello. For medical reasons, I took vitamin E capsules for a while. But recently I learned that vitamins obtained from food are better and healthier than “synthetic” ones. Please tell me which fruits contain vitamin E. It is also interesting to know what its benefits are, are there any restrictions on their consumption?

ANSWER: Hello. Nutrients obtained from food are absorbed by the body easier and faster. present in various foods, but most of all in those that are saturated with fats. There is it in berries and fruits, as well as vegetables and. Restriction to consumption may be individual intolerance to certain products and medical contraindications. Excess vitamin E is quickly excreted from the body, so you should not be afraid.

It cannot be said that it is too critical for a person, but its complete absence causes serious health problems. It is not synthesized in the body and can be obtained from food or drugs sold in pharmacies.

Tocopherol, also known as vitamin E, will not make the onset of the disease disappear, but it can prevent it if it is regularly taken for prevention. It activates reproductive functions and plays an important role in the full development of a person, as well as maintaining the ability to reproduce.

Vitamin E is involved in:

• regenerative processes;
• ensuring the strength of the vascular walls;
• normalization of blood pressure;
• nutrition of the organs of vision, brain and skin;
• protecting red blood cells and increasing their number;
• accelerate the absorption of iron;
• ensuring good blood clotting;
• supporting the ability to reproduce offspring in men;
• normalization of the menstrual cycle in women;
• prevention of Alzheimer's disease.

Vitamin E is responsible for:

• normal functioning of the pituitary, thyroid and adrenal glands;
• active work of the brain;
• saturation of cells with oxygen;
• increasing the endurance of the body;
• development of the fetus in the mother's womb;
• regulation of the absorption of fats in the digestive tract;
• prevention of blood clots;
• growth and functioning of muscle tissues;
• immunity;
• prevention of age spots and slowing down the aging process.

Tocopherols are found in unrefined vegetable oils, raw nuts, whole grains and seeds. T vegetables and fruits also contain it, butin smaller quantities.

What fruits and in what quantity contains vitamin E, the table will tell:

Keep in mind that the average daily requirement for a vitamin is 10 mg . Thus, at least some significant amount of the substance can be found in dried apricots and sea buckthorn.

The lack of a substance is signaled by:

• frequent and rapid mood swings;
• muscular dystrophy and weakness;
• anemia;
• weak nails;
• dry skin that has lost its elasticity;
• decreased libido;
• cardiac disorders;
• dark spots;
• apathy, feeling tired;
• clumsiness, lack of coordination of movements.

Less often than a deficiency, there is an excess of tocopherol, because it does not have toxic properties. Overdose occurs in case of abuse of medications, which include vitamin E, an unbalanced diet and a limited set of foods for dietary nutrition.

Hypovitaminosis manifests itself:

• bloating;
• nosebleeds for no reason;
• increased fatigue and decreased performance;
• sharp jumps in blood pressure;
• ascites;
• disorders of the organs of vision, provoked by hemorrhage in the retina;
• an increase in the number of menstrual days;
• nausea;
• pain in the stomach, lower back and right hypochondrium;
• increased urge to urinate and stool, change in the amount of urine;
• bleeding gums.

The manifestation of symptoms of hypo- or hypervitaminosis is a reason to contact a specialist who can solve the problem. The doctor must identify the causes and draw up a competent treatment plan.

The intestine absorbs approximately 40% of vitamin E obtained from food. The process stimulates the presence, that is, vitamin C.

Canadian doctors believe that women can eat up to 8 servings of fruit per day without harm to the figure and body. One serving is equal to 80-125 grams, and if you do not start replacing other products with fruits, there should be no health problems. It is important that you eat a variety of foods, because in addition to tocopherol, the body needs other beneficial substances that are not found in some fruits.

Does the average person need to know about vitamins? If we are talking about what foods contain vitamin e, then definitely! After all, this will help you stay young, active and healthy as long as possible, as well as prevent such dangerous ailments as Alzheimer's disease or cancer. How to eat in order to live a full life until old age?

Vitamin e is a group of structurally related compounds (tocopherols), which are represented by 4 forms: alpha, beta, gamma, delta. The first is the most active and widespread.

Tocopherol is a fat-soluble compound. It is a strong natural antioxidant. It protects against cancer and provides reproductive functions in men and women.

This unique item is capable of so much! It slows down aging, strengthens the immune system, normalizes blood circulation, is responsible for rapid recovery, and prevents the formation of blood clots. For women, it is simply priceless! After all, it is this vitamin that prevents the skin from losing elasticity and becoming covered with senile age spots.

The value of this component is evidenced by at least the fact that without its participation not a single biochemical reaction takes place in the body.

Newborns receive tocopherol with breast milk, and adults with food (which is more useful and safe) or tablets. Vitamin E can be found in many foods. Vegetable oils are able to fully supply them to the body:

• oil obtained from wheat germ. Contains 400mg tocopherolane 100g;
• soy - 160 mg;
• corn - 80 mg;
• sunflower - 70 mg;
• olive - 7 mg.

But eating that much oil every day is not the most rational type of diet, so you need to know what other foods (with fewer calories) contain vitamin E.

In high concentrations, tocopherol is present in such components of the usual diet:

• oatmeal - 3.4 mg;
• pasta - 2.1 mg;
• meat products: beef liver - 1.62 mg; beef - 0.63 mg; lard - 0.59 mg;
• eggs - 0.6 mg;
• dairy products: butter - 1 mg; cottage cheese - 0.4 mg; cream - 0.2 mg; sour cream - 0, 12 mg.

Quite a lot of vegetables and fruits contain vitamin e, so it does not hurt to figure out which garden products contain it the most. The list of leaders in the presence of tocopherol includes:

• beans - 1.68 mg;
• broccoli - 1.2 mg;
• kiwi - 1.1 mg;
• leek - 0.92 mg;
• green peas (fresh) - 0.73 mg;
• tomatoes, spinach - 0.7 mg;
• apples - 0.51 mg.

You can also find vitamin e in foods that do not appear so often in the daily diet. These include:

• nuts: almonds - 24.6 mg; walnut - 23 mg; hazelnuts - 20.4 mg; peanuts - 10.1 mg; cashew - 5.7 mg;
• dried apricots - 5.5 mg;
• wheat - 3.2 mg;
• sea ​​buckthorn berries - 5 mg; rosehip - 3.8 mg; viburnum - 2 mg;
• blueberries - 1.4 mg; blackberry - 1.2 mg;
• squid - 2.2 mg; salmon - 1.8 mg, tuna - 6.3 mg.

It will help to get a detailed answer to the question, what foods contain vitamin e, a table. It lists all (not just available or common) food components in which it is present. With its help, anyone can make a complete and varied "vitamin" menu.

For those who are determined to replenish their vitamin e reserves in themselves and their family members, information on the norms of its consumption will be useful. They depend on age. Children from 4 to 10 years old need 7 mg, men - 10 mg, women - 8 mg (during pregnancy - 10 mg, during lactation - 12 mg).

To cover the physiological norm, 2-3 tsp of olive oil or 12 g of sunflower oil will be enough. The daily amount of tocopherol is contained in 100 g of oatmeal or corn. But it will be simply impossible to replenish the daily norm with butter, since you will have to eat 1 kg of this product per day!

But in general, if we sum up the amount of tocopherol that enters the body (subject to proper nutrition) at breakfast, lunch and dinner, it turns out that it is quite enough in order not to resort to pharmacy vitamins. However, its deficiency threatens vegetarians.

Storage and preparation of products with tocopherol: how to save a valuable vitamin?

Vitamin e is a fairly stable compound. It tolerates heat treatment almost without loss. But this element is afraid of sunlight. This should be taken into account when choosing a place to store food. It also breaks down on contact with oxygen, so it's best to use closed containers for storage.

When frozen, the concentration of tocopherol remains unchanged, so frozen fruits or meat retain the entire set of these vitamins.

A balanced and rational diet is, first of all, a diet enriched with a sufficient amount of vitamins necessary for the body. Despite the unconditional importance of nutrients, including proteins, fats and carbohydrates, not a single biological and physiological process can do without them alone: ​​for normal life and functionality of the body, high concentrations of vitamins are also required.

Undermined immunity, hormonal failure, metabolic disorders, nervous disorders and causeless apathy are just a small part of the symptoms characteristic of a lack of vitamin E (tocopherol) in the body. This substance is considered indispensable in the treatment of many diseases, most of which could be avoided by taking care in advance of compiling a diet rich in tocopherol. What is vitamin E, what foods does it contain, and how does it affect the body?

Vitamin E. A bit of history

The discovery of vitamin E can be considered an accidental (and happy!) coincidence. Studying the influence of diet on life, Herbert Evans back in 1922 set up a huge number of laboratory experiments and experiments. So, he managed to find out that animal food for rats, artificially enriched with vitamins A, D, C, B (that is, at first glance, everything necessary for normal development), caused reproductive dysfunction in rodents - visually healthy animals stopped breeding and bringing healthy offspring.

By adding lettuce and wheat germ to their menu, the scientist managed to restore the ability to reproduce. Thus, a new substance was isolated, which was called the reproduction vitamin. Only in 1931, his research was continued by Olcott and Mattill, who studied vitamin E in detail, revealing other vital functions of this substance, after which pharmaceutical companies began to actively synthesize it, offering patients an artificial analogue of the vitamin.

Despite the importance of this discovery, not every patient needed a vitamin supplement: it turned out that tocopherol is found in excess in plant foods, fully compensating for all the needs of the body. By correctly compiling the diet, adherents of a healthy lifestyle and an adequate plant-based diet intuitively received all the necessary supplements laid down in food by nature itself. This form of vitamin, unlike the synthetic one, was easily and naturally absorbed by the body, replenishing the deficiency and providing biological processes with a vital “brick”, without which the foundation of health would not be stable and complete.

Properties and functions of tocopherol (vitamin E)

Vitamin E is one of the most important fat-soluble vitamins that can be stored in the body's adipose tissue, providing a cushion against subsequent deficiency. However, this ability of the substance in no way excludes the possibility of hypovitaminosis: even the most fortified diet rich in tocopherol allows you to do without its regular intake for a maximum of a couple of months in the future. However, vitamin E in plant products is contained in more than sufficient quantities, and therefore nothing super complicated is required to compensate for its deficiency - it is enough to correctly compose a daily diet and supplement it with vegetable oils, without which it is impossible to assimilate tocopherol.

Not only tocopherol refers to the natural form of vitamin E - this substance can also be represented by tocotrienols. They have a similar structure, but at the same time they bind to different molecules and are less active than tocopherols. Once in the body and being metabolized, the vitamin is included in the composition of the cell membrane and protects it from oxidative processes occurring under the influence of external destructive factors. Due to this property, tocopherol plays one of the key roles in maintaining youth and health of tissues and organs, normal growth and development of the body, the formation of bone and muscle structures, the functioning of the liver, and other important processes.

In addition, vitamin E affects the erythrocyte formula, allowing red blood cells to move more freely and not stick to damaged vessel walls. Adequate intake of tocopherol contributes to the maintenance of the cardiovascular and circulatory systems, providing the body with oxygen and nutrients that are carried in the bloodstream.

Initially, vitamin E was used exclusively in gynecology and reproductive medicine. It was prescribed to pregnant women and those who were just planning to replenish, to strengthen the reproductive system and carry a healthy baby. However, in the future, vitamin E began to be used in other areas. Its antioxidant and tonic properties have been appreciated by immunologists and cardiologists, recommending a diet rich in vitamin E to their patients to maintain the body.

Even in the beauty industry, there was a place for plant extracts with tocopherol, because this substance can quickly and gently smooth the skin, get rid of the first signs of aging, mimic wrinkles and pathological hyperpigmentation, and also strengthen hair and nails. Due to this, almost every high-quality cream and balm contains wheat germ oil - the most valuable source of vitamin E in cosmetic products. However, for those who regularly consume tocopherol with food, such “stimulants” are useless: their body already receives everything necessary to maintain natural beauty, youth and health.

Symptoms and consequences of hypovitaminosis

Vitamin E is found in more than sufficient amounts in plant-based foods, so adherents of a full-fledged vegetarian diet rarely suffer from a lack of this substance in the body. However, those who eat exclusively unhealthy food of animal origin, do not follow the balance and nutritional value, can experience the unpleasant symptoms of hypovitaminosis E from their own experience. The following symptoms are characteristic of this condition:

• Muscle weakness. Physical imbalance and fatigue, even with small physical exertion, appear with the slightest lack of tocopherol. That is why athletes so carefully monitor the intake of this substance into the body, because intense loads become simply impossible without a complete fortified diet.
• reproductive dysfunction. This symptom applies not only to women, but also to men. With hypovitaminosis E in the stronger sex, not only libido decreases, but sperm production is also inhibited. Girls, on the other hand, begin to suffer from menstrual irregularities, hormonal failure, which in combination leads to the impossibility of conception.
• Psychosomatic disorders. If lethargy and loss of strength can be attributed to manifestations of muscular dystrophy with hypovitaminosis, then constant apathy, bad mood, nervousness and inability to concentrate on the simplest things are clear symptoms that nerve cells and the brain also lack vitamin E. This condition is easily corrected by a diet rich in tocopherol. All functions are fully restored with a sufficiently fortified menu.
• Pathologies of the cardiovascular system. With a lack of tocopherol, blood cells begin to stick together, growing like stalagmites inside the vessels. Erythrocyte plaques, in turn, reduce the blood supply to all organs and systems, and in advanced cases cause heart attacks.
• Early aging. Hypovitaminosis E manifests itself not only in functionality, but also in the appearance of a person. With a lack of tocopherol, there is wilting and dulling of the skin, the appearance of early wrinkles and age spots inherent in the aging process.

All of these symptoms, with the exception of perhaps the most advanced and serious, are reversible. Knowing the importance of vitamin E, what foods it contains and what it affects, it will not be difficult to assess the significance of this substance and review the diet, enriching it with tocopherol - and then all the lost abilities will quickly return, and you will again feel a surge of strength and joy in life !

Possibility of vitamin E hypervitaminosis

The daily rate of tocopherol required by the body is quite high. So, babies up to six months need at least 3 mg of this substance, which they can receive with mother's milk. After six months, the norm increases to 4 mg; just at this time, the crumbs begin to receive complementary foods, among which, of course, vegetable puree is also present. Children from 1 to 3 years old need 6 mg, from 4 to 10 years old - 7 mg. Boys over 11 years old should get about 10 mg of vitamin E daily from food, and girls - 8 mg. However, during pregnancy in women, the need for tocopherol increases to 10 mg, and during lactation - up to 12 mg, because at this time the mother provides vitamins not only for herself, but also for the baby.

Despite the rather high daily requirement, hypervitaminosis E should not be completely excluded. A severe excess of vitamin E can be accompanied by cramps and soreness in the muscles, visual disturbances, heart rate and respiratory rate. This disease is more likely to affect those who take synthetic supplements, since vitamin E in products is presented exclusively in a natural, easily digestible form. In addition, vitamin-based pharmaceutical preparations contain spatial isomers of tocopherol, which, unlike the natural product, are characterized by low bioactivity and can cause side reactions.

Foods Containing Vitamin E

Natural tocopherol is synthesized exclusively by plants, and therefore plant foods are considered its main source. The highest rate is typical for unrefined vegetable oils obtained by cold pressing, since low temperatures during the processing of seeds and nuts make it possible to preserve the most valuable composition of plants. The leading position is occupied by wheat germ oil - only 1 tablespoon is able to compensate for the daily requirement of an adult in vitamin E.

Other vegetable oils are also rich in tocopherol: sunflower, rapeseed, olive, soybean, almond, etc. However, this useful substance can be obtained not only from oils - natural vitamin E is found in products from which these oils are extracted, and therefore can be consumed them in their original form.

Building a diet rich in vitamin E

A summary table will help you navigate among numerous sources and correctly compose a fortified menu (the norms as a percentage of the daily requirement are indicated for an adult and optimized taking into account variability).

Focusing on the above table, it is easy to create a complete menu for all family members and provide yourself and your loved ones with tasty and healthy fortified food rich in vitamin E. This is the only way to maintain and increase health and stay cheerful and cheerful for many years!

Vitamin E is one of the essential natural substances, without which the normal functioning of the human body is impossible. The natural compound is directly involved in the processes of reproduction, growth of tissues and cells, maintains the protective qualities of cell membranes, and creates immunity. The intake of vitamin E in the body occurs with food, so it is important to make a diet from foods that contain these substances. What foods contain vitamin E? How does it affect the body?

Tocopherol is a natural antioxidant that preserves youth, tone of all tissues and muscles. With a shortage, there is a decrease in reproductive function or its absence. Products containing vitamin E are always on store shelves, you just need to know which ones contain it the most. The table of the content of substances in food will help you figure out which useful components are found in large quantities.

When there are not enough tocopherols

Tocopherol deficiency in the human body develops rapid aging of cells, making them susceptible to toxins and viruses.

Lack increases the risk of developing cancer, cardiovascular disease, causes a decrease in skin turgor and muscle damage. Consequences of tocopherol deficiency and the diseases it causes:

Vitamin E refers to fat-soluble compounds - it tends to accumulate in body fat. The deficit does not appear immediately, but gradually, when natural reserves are exhausted. With a shortage, increased fragility of hair and nails is observed. Hair becomes dull, falls out easily, nails exfoliate and do not grow. Wrinkles quickly form on the skin, flabbiness, dryness, change in shade, exacerbation of dermatitis, eczema are observed.

When can vitamin starvation occur? Deficiency can appear in the absence of vegetable and animal fats in the diet. As a rule, women who go on a strict diet that excludes fatty foods at the root are at risk.

An unbalanced diet for weight loss can cause accelerated wear of the body, decreased performance, libido, and immunity.

What are tocopherols and tocotrienols

Under the concept " vitamin E"combine a group of complex organic compounds that are soluble in fats - tocopherols and tocotrienols. Distinguish groups of substances with symbols by letters of the Greek alphabet: alpha (?), beta (?), gamma (?), delta (?). Do they have increased activity? - and? - tocopherols. The active substance is found in all vegetable oils.

Good absorption of tocopherol is promoted by vitamin A (retinol), it is also fat-soluble. Vitamins A and E in products are found in the complex. Products containing vitamin A and E are most often of plant origin.

According to the norm, a person should receive at least 10 mg of tocopherol daily with food. This is the minimum necessary for the normal functioning of the body. The intake of retinol should be at least 1.5 mg. For pregnant women, the rates are doubled.

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Diet

Vital foods that contain tocopherol in large quantities are vegetable oils without heat treatment. It is useful to eat daily 1-2 tbsp. tablespoons of unrefined olive oil. Under the action of high temperature destroys tocopherols, therefore the assertion that foods fried in oil are healthy and there are useful substances is erroneous.

The sun's rays are detrimental to tocopherol - it is destroyed by ultraviolet radiation in the same way as during heat treatment. Therefore, you should not store the oil on a windowsill or in the sun. It is undesirable to keep any food in open sunny places.

Foods containing vitamin E should be included in the daily diet - it stimulates the body and allows you to always stay in shape:

• vegetable oils (wheat germ oil, corn germ oil, olive oil, sunflower oil, pumpkin seed oil);
• eggs;
• nuts (cashews, almonds, walnuts);
• dairy products (milk, cream, butter, kefir);
• beef liver;
• cereals (oatmeal, wheat, bran, wheat germ, muesli, buckwheat, etc.).

In order for useful components to be better absorbed by the gastrointestinal tract, you need to eat foods that contain vitamins A and C. Vitamins A and C are in large quantities in foods:

Products containing vitamin E and A are most preferred for proper nutrition, as the substances mutually reinforce each other's action.

Vitamin E stabilizes the form of retinol, it protects vitamin A from premature breakdown. Retinol promotes good absorption of tocopherol. Therefore, they are considered partner substances. Foods containing vitamin A, E, C should be consumed daily.

It is important to know which vegetables and fruits contain vitamins, give preference to them, add them to salads and eat them raw. Tocopherol is found in large quantities in plant foods - from green mass it is best absorbed by the gastrointestinal tract:

Food content tables

To know which foods have a lot of useful vitamins, you should use a convenient table. Tocopherol content table will help you create the most healthy diet nutrition. The values ​​show that sunflower oil contains more vitamin E.

According to the values ​​of the second table, it can be seen that the leader among vegetables is pumpkin, carrots, sweet peppers, celery - they contain the largest amount of beta-carotene - a derivative of retinol.

Proper nutrition is crucial for the proper functioning of the human body. A balanced diet that includes proteins, fats and carbohydrates is the key to good health and strong immunity.

In order to always stay in shape, it is important to combine foods containing vitamins E, A, C and others.

The international name is tocol, tocopherol, tocotrienol, alpha-tocopherol, beta-tocopherol, gamma-tocopherol, delta-tocopherol, alpha-tocotrienol, beta-tocotrienol, gamma-tocotrienol, delta-tocotrienol.

Chemical formula

a brief description of

The active vitamin E compound was isolated in 1936 from wheat germ oil. Since this substance allowed animals to have offspring, the research team decided to call it alpha-tocopherol - from the Greek " tocos" (which means the birth of a child) and " ferein(to grow). To indicate the presence of an OH group in the molecule, "ol" was added to the end. Its correct structure was given in 1938 and the substance was first synthesized by P. Carrer, also in 1938. In the 1940s, a team of Canadian doctors discovered that vitamin E could protect people from coronary heart disease. The demand for vitamin E has increased rapidly. Along with market demand, the number of product types available to the pharmaceutical, food, feed and cosmetics industries has increased. In 1968, Vitamin E was officially recognized as an essential nutrient by the National Academy of Sciences Nutrition and Nutrition Boards.

Foods rich in vitamin E

The approximate presence in 100 g of the product is indicated:

Daily requirement for vitamin E

As we can see, vegetable oils are the main sources of vitamin E. Also, a large amount of vitamin can be obtained from nuts. Vitamin E is very important for our body, so it is necessary to ensure the supply of a sufficient amount of it with food. According to official data, the daily intake of vitamin E is:

Scientists believe that there is strong evidence that daily intake of at least 200 IU (134 mg) of alpha-tocopherol may protect adults from certain chronic diseases such as heart problems, stroke, neurodegenerative diseases, and certain types of cancer.

A major problem in formulating vitamin E recommendations is dependence on polyunsaturated fatty acid (PUFA) intake. There are large differences in PUFA consumption across Europe. Based on the proportional relationship between vitamin E requirement and PUFA, recommendations should take into account the different acid intake in different populations. Given the difficulty of achieving recommendations with optimal effects on human metabolism, the recommended daily intake of vitamin E for adults, expressed in milligrams of alpha-tocopherol equivalents (mg alpha-TEQ), differs in European countries:

• in Belgium, 10 mg per day;
• in France, 12 mg per day;
• in Austria, Germany, Switzerland - 15 mg per day;
• in Italy - more than 8 mg per day;
• in Spain, 12 mg per day;
• in the Netherlands - women 9.3 mg per day, men 11.8 mg per day;
• in the Nordic countries - women 8 mg per day, men 10 mg per day;
• in the UK - women over 3 mg per day, men over 4 mg per day.

Generally, we can get enough vitamin E from food. In some cases, the need for it may increase, for example, in severe chronic diseases:

• chronic pancreatitis ;
• cholestatic syndrome;
• cystic fibrosis;
• primary biliary cirrhosis;
• irritable bowel syndrome;
• ataxia.

These diseases interfere with the absorption of vitamin E in the intestine.

Chemical and physical properties

Vitamin E refers to all tocopherols and tocotrienols that exhibit alpha-tocopherol activity. Due to the phenolic hydrogen on the 2H-1-benzopyran-6-ol core, these compounds exhibit varying degrees of antioxidant activity depending on the location and number of methyl groups and the type of isoprenoids. Vitamin E is stable when heated to temperatures between 150 and 175°C. It is less stable in acidic and alkaline environments. α-Tocopherol has the consistency of a clear, viscous oil. It may break down during some types of food processing. At temperatures below 0° C, it loses its activity. Its activity adversely affects iron, chlorine and mineral oil. Insoluble in water, freely soluble in ethanol, miscible in ether. Color - slightly yellow to amber, almost odorless, oxidizes and darkens when exposed to air or light.

The term vitamin E encompasses eight related, naturally occurring fat-soluble compounds: four tocopherols (alpha, beta, gamma, and delta) and four tocotrienols (alpha, beta, gamma, and delta). In humans, only alpha-tocopherol is selected and synthesized in the liver, so it is the most abundant in the body. The form of alpha-tocopherol found in plants is RRR-alpha-tocopherol (also called natural or d-alpha tocopherol). The form of vitamin E primarily used in fortified foods and supplements is all-rac-alpha-tocopherol (synthetic or dl-alpha-tocopherol). It contains RRR-alpha-tocopherol and seven very similar forms of alpha-tocopherol. All-rac-alpha-tocopherol is defined as slightly less biologically active than RRR-alpha-tocopherol, although this definition is currently under review.

Useful properties and its effect on the body

Metabolism in the body

Vitamin E is a fat-soluble vitamin that is broken down and stored in body fat. It acts as an antioxidant, destroying free radicals that damage cells. Free radicals are molecules that have an unpaired electron, making them highly reactive. They feed on healthy cells during a series of biochemical processes. Some free radicals are natural by-products of digestion, others come from cigarette smoke, grill carcinogens, and other sources. Healthy cells damaged by free radicals can lead to the development of chronic diseases such as heart disease and cancer. Having enough vitamin E in the diet can serve as a preventive measure to protect the body from these diseases. Optimal absorption is achieved when vitamin E is ingested with food. .

Vitamin E is absorbed into the intestines and enters the bloodstream through the lymphatic system. It is absorbed along with lipids, enters the chylomicrons and is transported to the liver with their help. This process is similar for all forms of vitamin E. Only after passing through the liver, α-tocopherol appears in plasma. Most of the consumed β-, γ- and δ-tocopherol is secreted into bile or not absorbed and excreted from the body. The reason for this is the presence in the liver of a special substance - a protein that transports exclusively α-tocopherol, TTRA.

Plasma administration of RRR-α-tocopherol is a saturating process. Plasma levels stop rising at ~80 µM when supplemented with vitamin E, even though doses are increased to 800 mg. Studies show that the limitation of plasma α-tocopherol concentration appears to be the result of a rapid replacement of circulating newly absorbed α-tocopherol. These data are consistent with kinetic analyzes demonstrating that the entire plasma composition of α-tocopherol is renewed daily.

Interaction with other elements

Vitamin E has an antioxidant effect when combined with other antioxidants including beta-carotene, vitamin C, and selenium. Vitamin C can restore oxidized vitamin E to its natural antioxidant form. Megadoses of vitamin C may increase the need for vitamin E. Vitamin E may also protect against some of the effects of excess vitamin A and regulate vitamin A levels. Vitamin E is essential for the action of vitamin A, and a high intake of vitamin A can reduce the absorption of vitamin E.

Vitamin E may be needed to convert vitamin B12 to its active form and may reduce some of the symptoms of zinc deficiency. Large doses of vitamin E may interfere with the anticoagulant effect of vitamin K and may reduce intestinal absorption of vitamin K.

Vitamin E increases the absorption of vitamin A in the intestine at medium and high concentrations, up to 40%. A and E together lead to increased antioxidant capacity, protection against certain forms of cancer, and support for gut health. They work synergistically to prevent obesity, hearing loss, metabolic syndrome, inflammation, immune response, brain health.

Selenium deficiency exacerbates the effects of vitamin E deficiency, which in turn can prevent selenium toxicity. A combined deficiency of selenium and vitamin E has a greater effect on the body than a deficiency of only one of the nutrients. The combined action of vitamin E and selenium may help prevent cancer by stimulating apoptosis in abnormal cells.

Inorganic iron interferes with the absorption of vitamin E and can destroy it. Vitamin E deficiency exacerbates iron excess, but supplemental vitamin E prevents it. It is best to take these supplements at different times.

Digestibility

Vitamins bring the greatest benefit if they are combined correctly. For the best effect, we recommend using the following combinations:

• tomato and avocado;
• fresh carrots and nut butter;
• greens and salad with olive oil;
• sweet potato and walnut;
• sweet pepper and guacamole.

A combination of spinach (moreover, succumbing to heat treatment, it will have great nutritional value) and vegetable oil will be useful.

Natural vitamin E is a family of 8 different compounds - 4 tocopherols and 4 tocotrienols. This means that if you consume certain healthy foods, you will get all of these 8 compounds. In turn, synthetic vitamin E contains only one of these 8 components ( alpha tocopherol). Thus, a vitamin E tablet is not always a good idea. Synthetic medicines cannot give you what natural sources of the vitamin can. There are a small number of medicinal vitamins that also contain vitamin E acetate and vitamin E succinate. Although they are known to prevent heart disease, we still recommend that you get your vitamin E from your diet.

Application in official medicine

Vitamin E performs the following functions in the body:

• maintaining healthy cholesterol levels in the body;
• fighting free radicals and preventing the occurrence of diseases;
• restoration of damaged skin;
• maintaining hair density;
• balance of hormone levels in the blood;
• relief of symptoms of premenstrual syndrome;
• improvement of vision;
• slowing down the process of dementia in Alzheimer's disease and other neurodegenerative diseases;
• possible reduction in the risk of cancer;
• increased endurance and muscle strength;
• of great importance during pregnancy, growth and development.

Taking vitamin E in the form of a drug is effective in the treatment of:

• ataxia - a motor disorder associated with a lack of vitamin E in the body;
• vitamin E deficiency. In this case, as a rule, 60-75 International Units of vitamin E per day are prescribed.

Most often, the effectiveness of vitamin E in such cases is manifested in combination with other drugs. Before taking it is necessary to consult with your doctor.

In pharmacology, vitamin E is found in the form of soft capsules of 0.1 g, 0.2 g and 0.4 g, as well as a solution of tocopherol acetate in oil in vials and ampoules, fat-soluble vitamins, powder for the manufacture of tablets and capsules with a content of 50% vitamin E. These are the most common forms of the vitamin. In order to convert the amount of a substance from International Units to mg, it is necessary to equate 1 IU to 0.67 mg (if we are talking about the natural form of the vitamin) or to 0.45 mg (synthetic substance). 1 mg of alpha-tocopherol is equal to 1.49 IU in natural form or 2.22 synthetic substances. It is best to take the dosage form of the vitamin before or during meals.

Application in traditional medicine

Traditional and alternative medicine values ​​vitamin E primarily for its nourishing, regenerative and moisturizing properties. Oils, as the main source of the vitamin, are very often found in folk recipes for various diseases and skin problems. For example, olive oil is considered an effective remedy for psoriasis - it moisturizes, soothes the skin and reduces inflammation. It is recommended to apply oil on the scalp, elbows and other affected areas.

For the treatment of various types of dermatitis, jojoba oil, coconut oil, wheat germ oil, grape seed oil are used. All of them help cleanse the skin, soothe inflamed areas and saturate the skin with beneficial substances.

Comfrey ointment, which includes vitamin E, is recommended for arthritis. To do this, first mix the leaves or roots of comfrey (1:1, as a rule, a glass of oil to 1 glass of the plant), then make a decoction from the resulting mixture (boil for 30 minutes). After that, the broth is filtered and a quarter cup of beeswax and a little pharmacy vitamin E are added. A compress is made from this ointment, kept on painful areas for a day.

Another of the many plants containing vitamin E is ivy. For treatment, the roots, leaves and branches of the plant are used, which are used as an antiseptic, anti-inflammatory effect, have expectorant, diuretic and antispasmodic effects. The decoction is used for rheumatism, gout, purulent wounds, amenorrhea and tuberculosis. Ivy preparations should be used with caution, since the plant itself is poisonous and contraindicated in pregnancy, hepatitis and children.

In addition, vitamin E is traditionally considered a fertility vitamin, it is used for ovarian failure syndrome, male and female infertility. For example, a mixture of evening primrose oil and pharmacy vitamin E is considered effective (1 tablespoon of oil and 1 vitamin capsule, taken for a month three times a day before meals).

A universal remedy is an ointment based on sunflower oil, beeswax and honey. Such an ointment is advised to be used externally (for the treatment of various skin lesions, from mastopathy) and internally (in the form of tampons for a runny nose, inflammation of the ears, diseases of the reproductive organs, as well as ingestion for constipation and peptic ulcers).

Vitamin E in scientific research

• A new study has identified genes that control the amount of vitamin E in corn, which can stimulate further improvement in nutritional and nutritional quality of the product. Scientists conducted several types of analyzes to identify 14 genes that synthesize vitamin E. Recently, six protein-coding genes responsible for the synthesis of vitamin E have been discovered. Breeders are working to increase the amount of provitamin A in corn, while increasing the composition of vitamin E. and tocochromanols are essential for seed viability. They prevent the oils from settling in seeds during storage, germination and early seedlings.
• Vitamin E is so popular among bodybuilders for a reason - it really helps maintain muscle strength and health. Scientists have finally managed to understand how this happens. Vitamin E has long established itself as a powerful antioxidant, and it has recently been studied that without it, the plasma membrane (which protects the cell from leakage of its contents, and also controls the flow and release of substances) would not be able to fully recover. Since vitamin E is fat soluble, it can actually be incorporated into the membrane, protecting the cell from free radical attack. It also helps preserve phospholipids, one of the most important cellular components responsible for repairing cells after damage. For example, during exercise, mitochondria burn much more oxygen than usual, leading to more free radical production and membrane damage. Vitamin E ensures their full recovery, despite increased oxidation, keeping the process under control.
• Vitamin E-deficient zebrafish produced offspring with behavioral and metabolic problems, according to a new study from the University of Oregon. These findings are significant because the neurological development of zebrafish is similar to human neurological development. The problem can be exacerbated in women of childbearing age, who avoid high-fat foods and avoid oils, nuts and seeds, which are among the foods with the highest levels of vitamin E, an antioxidant essential for normal embryonic development in vertebrates. Embryos lacking vitamin E had more deformities and a higher death rate, as well as an altered DNA methylation status as early as five days after fertilization. Five days is the time it takes for a fertilized egg to become a swimming fish. The results of the study suggest that vitamin E deficiency in zebrafish produces long-term impairments that are not remedied even with later dietary vitamin E supplementation.
• A new discovery by scientists proves that eating a salad with the addition of vegetable fat helps the absorption of eight nutrients. And eating the same salad, but without oil, we reduce the body's ability to absorb trace elements. Some types of salad dressings can help you absorb more nutrients, according to research. The researchers found increased absorption of several fat-soluble vitamins in addition to beta-carotene and three other carotenoids. Such a result can reassure those who, even being on a diet, cannot resist adding a drop of oil to a light salad.
• Preliminary evidence suggests that antioxidant vitamin E and selenium supplements - alone or in combination - do not prevent dementia in asymptomatic older men. However, such a conclusion cannot be definitive due to insufficient study, enrollment of only males, short drug exposure times, different dosages, and methodological limitations based on actual incident reporting.

Use in cosmetology

Due to its valuable properties, vitamin E is very often an ingredient in many cosmetics. It is listed as " tocopherol» (« tocopherol") or " tocotrienol» (« tocotrienol"). If the name is preceded by the prefix "d" (for example, d-alpha-tocopherol), then the vitamin is obtained from natural sources; if the prefix is ​​“dl”, then the substance was synthesized in the laboratory. Cosmetologists appreciate vitamin E for the following characteristics:

• vitamin E is an antioxidant and destroys free radicals;
• it has sunscreen properties, namely, it increases the effectiveness of the sunscreen effect of special creams, and also alleviates the condition after sunburn;
• has moisturizing qualities - in particular, alpha-tocopherol acetate which strengthens the natural skin barrier and reduces the amount of fluid lost;
• an excellent preservative that protects the active ingredients in cosmetics from oxidation .

There are also a very large number of natural recipes for skin, hair and nails that effectively nourish, restore and tone them. The easiest way to care for the skin is to massage various oils into the skin, and for the hair, apply the oil to the entire length of the hair for at least an hour before washing once or twice a week. If you have dry or flaccid skin, try using a mixture of rose oil and pharmacy vitamin E to stimulate collagen production. Another anti-aging recipe includes cocoa butter, sea buckthorn and tocopherol solution. A mask with aloe vera juice and a solution of vitamin E, vitamin A and a small amount of nourishing cream nourishes the skin. An exfoliating universal effect will bring an egg white mask, a spoonful of honey and a dozen drops of vitamin E.

Dry, normal and combination skin will be transformed by a mixture of banana pulp, high fat cream and a few drops of tocopherol solution. If you want to give your skin an extra tone, mix the pulp of a cucumber and a couple of drops of an oil solution of vitamin E. An effective mask with vitamin E for wrinkles is a mask with pharmacy vitamin E, potato pulp and parsley sprigs. A mask consisting of 2 milliliters of tocopherol, 3 teaspoons of red clay and anise essential oil will help get rid of acne. For dry skin, try mixing 1 ampoule of tocopherol and 3 teaspoons of kelp - this mask will moisturize and restore the skin.

If you have oily skin, use a mask that contains 4 milliliters of vitamin E, 1 crushed activated charcoal tablet and three teaspoons of ground lentils. For aging skin, a sheet mask is also used, which includes wheat germ oil with the addition of other essential oils - rose, mint, sandalwood, neroli.

Vitamin E is a powerful stimulant for the growth of eyelashes: castor oil, burdock, peach oil are used for this, which are applied directly to the eyelashes.

Masks containing vitamin E are indispensable for the health and beauty of hair. For example, a nourishing mask with jojoba oil and burdock oil. For dry hair, a mask of burdock, almond and olive oils, as well as an oil solution of vitamin E, is suitable. If you notice that your hair has begun to fall out, try applying a mixture of potato juice, aloe vera juice or gel, honey and pharmacy vitamins E and A. To add shine to your hair, you can mix olive and burdock oil, vitamin E oil solution and one egg yolk. And, of course, we must not forget about wheat germ oil - a vitamin "bomb" for hair. To refresh and add shine to your hair, combine banana pulp, avocado, yogurt, vitamin E oil solution and wheat germ oil. All of the above masks should be applied for 20-40 minutes, wrapping the hair with a plastic bag or cling film, and then rinse with shampoo.

• sunflower or olive oil, a few drops of iodine and a few drops of vitamin E - will help with exfoliating nails;
• vegetable oil, an oil solution of vitamin E and a little red pepper - to accelerate the growth of nails;
• walnut oil, vitamin E and lemon essential oil - from brittle nails;
• olive oil and vitamin E solution - to soften the cuticles.

Use in animal husbandry

All animals need adequate levels of vitamin E in the body to support healthy growth, development and reproduction. Stress, exercise, infection and tissue injury increase the animal's need for the vitamin.

It is necessary to ensure its intake through food - fortunately, this vitamin is widely distributed in nature. Vitamin E deficiency in animals manifests itself in the form of diseases, most often attacking body tissues, muscles, and also manifests itself in the form of apathy or depression.

Use in crop production

A few years ago, researchers at the University of Toronto and Michigan made a discovery about the benefits of vitamin E for plants. As it turned out, the addition of vitamin E to the fertilizer will reduce the susceptibility of plants to cold temperatures. As a result, this makes it possible to discover new, cold-resistant varieties that will bring a better harvest. Gardeners who live in colder climates can experiment with vitamin E and see how it affects plant growth and longevity.

The use of vitamin E in industry

Vitamin E is widely used in the cosmetic industry - it is a very common component of creams, oils, ointments, shampoos, masks, etc. In addition, it is used in the food industry as a food additive E307. This supplement is completely harmless and has the same properties as a natural vitamin.

Vitamin E is contained in the protective coating of grains, so its amount is sharply reduced when they are crushed. To preserve vitamin E, extraction from nuts and seeds must be done naturally, such as by cold pressing, and not by thermal or chemical extraction used in the food industry.

If you have stretch marks from weight changes or pregnancy, vitamin E can go a long way in minimizing them. With its powerful antioxidant compounds that stimulate the body to create new skin cells, it also protects collagen fibers from the damage that free radicals can cause. In addition, vitamin E stimulates skin elasticity to prevent new stretch marks.

Contraindications and warnings

Vitamin E is a fat-soluble vitamin, it is not destroyed when exposed to sufficiently high temperatures (up to 150-170°C). It is exposed to ultraviolet rays and loses its activity when frozen.

Signs of vitamin E deficiency

True vitamin E deficiency is very rare. Overt symptoms have not been found in healthy people receiving at least a minimal amount of the vitamin from food.

Vitamin E deficiency can be experienced by premature infants born weighing less than 1.5 kg. Also, people who have problems with the absorption of fat in the digestive tract are at risk of developing a vitamin deficiency. Symptoms of vitamin E deficiency are peripheral neuropathy, ataxia, skeletal myopathy, retinopathy, and impaired immune response. The following symptoms may also be a sign that your body is not getting enough vitamin E:

• difficulty walking and difficulty in coordination;
• muscle pain and weakness;
• visual disturbances;
• general weakness;
• decrease in sexual desire;
• anemia.

If you notice one of these symptoms, it is worth considering a visit to the doctor. Only an experienced specialist will be able to determine the presence of a particular disease and prescribe the appropriate treatment. As a rule, vitamin E deficiency occurs as a result of genetic diseases such as Crohn's disease, ataxia, cystic fibrosis and other diseases. Only in this case, large doses of medicinal vitamin E supplements are prescribed.

Precautionary measures

For most healthy people, vitamin E is very beneficial, both when taken orally and when applied directly to the skin. Most people do not experience any side effects at the recommended dose, but adverse reactions may occur at high doses. It is dangerous to exceed the dose if you suffer from heart disease or diabetes. In this case, the dose of 400 International Units (about 0.2 grams) per day should not be exceeded.

Some studies show that taking high doses of vitamin E, which is between 300 and 800 IU each day, can increase the chance of a hemorrhagic stroke by 22%. Another serious side effect of consuming too much vitamin E is an increased risk of bleeding.

Avoid taking supplements containing vitamin E or any other antioxidant vitamins immediately before and after angioplasty.

Very high vitamin E supplements can potentially lead to the following health problems:

• heart failure in people with diabetes;
• worsening bleeding;
• the risk of recurrence of cancer of the prostate, neck and head;
• increased bleeding during and after surgery;
• an increased chance of dying from a heart attack or stroke.

One study found that vitamin E supplements can also be harmful for women who are in the early stages of pregnancy. High doses of vitamin E can also occasionally lead to nausea, diarrhea, abdominal cramps, fatigue, weakness, headache, blurred vision, rash, bruising, and bleeding.

Interaction with other drugs

Since vitamin E supplements can slow blood clotting, they should be taken with caution with similar drugs (aspirin, clopidogrel, ibuprofen, and warfarin) as they can markedly increase this effect.

Cholesterol-lowering medications can also interact with vitamin E. It is not known for certain whether these medications are less effective when taking vitamin E alone, but when combined with vitamin C, beta-carotene, and selenium, this effect is very common.

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