Know the dietary sources of vitamin E and the benefits and side effects of its pills

Vitamin E is a fat-soluble vitamin and as a powerful antioxidant in the body protects structural fats against free radicals. Vitamin E is needed for the proper functioning of various parts of the body and reduces the rate of burnout and the aging process. This nutrient is found in many foods, including some oils, nuts such as pistachios, almonds, walnuts, hazelnuts, eggs and wheat germ. In the form of food supplements, creams and lotions are also produced and available to the public.

Some of the benefits of taking vitamin E for the body

Cholesterol regulation

Cholesterol is a natural substance made by the liver and is also found in many foods, it is needed for cell activity, nerves and hormone production, normal levels of cholesterol are essential for many biochemical activities in the body. , But when it is too high or oxidized, it is dangerous and can cause various diseases.

Research shows that as an antioxidant, vitamin E prevents the conversion of good cholesterol (HDL) to bad cholesterol (LDL) and prevents the oxidation of bad cholesterol.


Dealing with free radicals and preventing the development of diseases

Free radicals damage cells and sometimes cause them to die prematurely, which can lead to cancer and heart disease. Free radicals are formed naturally in the body's metabolic process, but when their production rate increases, they cause serious damage to the body's cells. Factors such as stress, smoking, car smoke, and environmental and chemical pollution increase the production of free radicals.

Vitamin E protects cells against free radicals by strengthening the cell membrane and reduces inflammation in the body, thus reducing the rate of aging and cell death.

By reducing inflammation, the chances of getting many diseases such as Alzheimer's, heart attack, rheumatoid arthritis, alopecia areata (hair loss) and so on are reduced.

Vitamin E also helps fight illnesses such as colds, flu and other infectious and fungal diseases by strengthening the immune system.


Repair damaged skin

Vitamin E helps strengthen capillary walls, increase moisture and stretch the skin and is known as an anti-aging nutrient.

The antioxidant properties of vitamin E protect the skin from environmental damage such as cigarette smoke and the sun's ultraviolet rays and reduce the rate of skin aging due to environmental stress.

Concomitant use of vitamins C and E is beneficial for patients with eczema, psoriasis, acne and other inflammatory diseases and reduces their symptoms.

This vitamin increases the speed of skin repair and is absorbed through the epidermis and is also useful for all types of burns. For this reason, most restorative and anti-aging creams contain some vitamin E along with other ingredients.


Helps reduce hair loss and increase the thickness of hair strands

Vitamin E helps increase blood flow to the hair follicles and protein production, which leads to better hair nutrition, reduced hair loss and consequently increased hair thickness.

This nutrient is useful by balancing the activity of the sebaceous glands for people with dry skin and dry dandruff.


Improve vision

This vitamin reduces the risk of macular degeneration, which is a common disease in the elderly and causes blindness. To prevent this disease, doctors recommend dietary supplements containing vitamins E, A, C, zinc (zinc). ), Selenium and beta-carotene.

Vitamin A and E supplements also help improve vision and reduce recovery in people undergoing LASIK eye surgery, which is why these two vitamins are found in many ophthalmologists' prescriptions.

Reducing the symptoms of premenstrual syndrome (PMS)

Taking vitamin E supplements from 3 days before menstruation to 2 days after helps to reduce symptoms such as anxiety, mood swings, cramps and muscle pain, especially in the abdomen.

By regulating the activity of the adrenal glands, vitamin E balances the hormones testosterone, estrogen, progesterone and cortisol, and with this mechanism, reduces heavy menstrual bleeding and helps women who experience irregular menstruation.


Improving the effect of medical treatments and reducing the side effects of some drugs

Vitamin E is sometimes prescribed to reduce the harmful effects of medical treatments such as radiation therapy and dialysis and some drugs that are used to treat lung problems because its antioxidant properties reduce the side effects of chemical drugs.

Increase body endurance and muscle strength

This vitamin improves the secretion of many hormones that produce energy and help increase muscle volume and strength by strengthening the adrenal glands. Research shows that vitamin E reduces oxidative stress from exercise and muscle soreness and speeds up the body's recovery. It is recommended that athletes consume 400 to 800 units of vitamin E per week.

Food sources of vitamin E.

The amount of vitamin E in some foods are:

One cup of sunflower seeds 33.4 mg

One cup of almonds 32.98 mg

One cup of hazelnuts 20.29 mg

One cup of 18 mg wheat germ

One mango 3.02 mg

One cup of broccoli 2.4 mg

An average kiwi of 1.1 mg

It is recommended to consume one or two of these foods during the day to provide the vitamin E your body needs.

What is the recommended daily allowance of vitamin E?

For children 1 to 3 years 6 mg (9 units), 4 to 8 years 7 mg (10.4 units) and 9 to 13 years 11 mg (16.4 units).

People over the age of 14 need 15 mg, or 22.4 units of vitamin E a day.

Vitamin E Supplements Vitamin E tablets, capsules and soft gels are produced in doses of 100, 200, 400 and 1000 units. It is recommended that you do not take them without the advice of a doctor or pharmacist.

The American Heart Association recommends that you get the antioxidants your body needs, such as vitamins E and C, with a balanced diet that includes fruits, vegetables, nuts, and whole grains.

Getting vitamins and minerals from food and naturally is a better option than taking supplements, and only in special cases where a person needs more of them, taking dietary supplements is recommended, and of course with Diagnosis and doctor's opinion.
Symptoms of Vitamin E Deficiency

Severe vitamin E deficiency is rare, but some people are mildly deficient.

Certain conditions, such as people with difficulty absorbing fat, people with intestinal inflammation and Crohn's disease, liver and pancreas problems, fibrocystic and ovarian cysts, can cause a deficiency of this vital vitamin.

Also, people who follow low-fat diets for long periods of time are at risk for vitamin E deficiency.

Deficiency of this vitamin can cause skin problems such as inflammation, excessive dryness of the skin, hair loss, dandruff and brittleness and thinning of hair strands.
Side effects of vitamin E.

Side effects occur when vitamin E supplements are taken in high doses or for a long time, it is recommended not to take more than 800 units of vitamin E per week.

The appropriate amount of vitamin E in dietary supplements such as multivitamin tablets that can be taken without concern is 10 to 60 units.

Some research shows that taking a high dose (300 to 800 units) a day for a long time increases the risk of stroke by 22%. Also, this vitamin in high doses dilutes the blood and increases the risk of internal bleeding.

Warnings:

Avoid taking vitamin E tablets and other antioxidants before and after heart angioplasty.

People with the following diseases and conditions should not consume more than 50 units of vitamin E per day:

Types of diabetes

People with prostate cancer

People with blood clotting problems

Before or after surgery and see a dentist

Pregnant and lactating women

Vitamin E in doses of more than 100 units reduces the rate of blood coagulation and should not be taken simultaneously with blood thinners such as aspirin, ibuprofen, warfarin, Plavix, Advil, etc.

There is a potential for functional interaction between cholesterol-lowering drugs and vitamin E supplements.

It is always recommended to consult a specialist before taking any dietary supplement.