Vitamin E, a vitamin for the beauty of skin and hair

Vitamin E was first discovered in 1920 by physicians and nutritionists. Vitamin E contains a group of chemicals called tocopherols. Vitamin E is in the form of yellow oil and is one of the fat-soluble vitamins, meaning that the liver can store vitamin E in it to be used when needed.

Function of vitamin E in the body:

One of the functions of vitamin E is to protect cell membranes. With this action, vitamin E makes the cells of the body resistant to destructive factors. This protection covers all cells in the body, from red blood cells to skin cells.

Another major role of vitamin E is to act as a powerful antioxidant and neutralize the damaging effects of free radicals (oxygen free atoms). Free radicals are produced when the body is exposed to the sun's ultraviolet rays, air pollution, cigarette smoke, stress and chemicals. It also produces some free radicals when the body converts food into energy through biochemical actions. Free radicals cause the destruction and aging of the body and one of the causes of cancer, so vitamin E reduces the aging process by neutralizing free radicals and reduces the chance of cancer.


Vitamin E, along with other nutrients such as zinc and vitamin C, increases the production of sperm and sex hormones and produces energy in men, so vitamin E deficiency will be associated with side effects such as decreased sexual desire.

Vitamin E prevents the breakdown of other fat-soluble vitamins such as vitamins D, A, K and omega-3 unsaturated fatty acids.

Vitamin E and the immune system:

The immune system needs large amounts of vitamin E to function and produce white blood cells (the body's defenses), according to a 2000 study by a group of 20,000 physicians in the American Journal of Vitamins and Hormones. People with low levels of vitamin E are more likely to develop viral and infectious diseases such as colds, and after taking vitamin E supplements for a while, their immune systems are strengthened and less prone to colds. Corrosion and other viral diseases were affected.


Vitamin E and blood:

Vitamin E thins the blood and reduces the adhesion of platelets, thereby reducing the risk of blood clots and heart attacks and strokes. Of course, vitamin E should not be used at the same time as blood thinners such as aspirin, Plavix, gelofen, etc.

Also, taking vitamin E supplements in people who have problems with blood clotting should be done under the supervision of a specialist.


Vitamin E and heart:

Because vitamin E is a fat-soluble substance, it has a greater antioxidant effect on fats and prevents the oxidation of bad cholesterol (LDL) and its conversion into a very sticky and dangerous substance. When LDL is oxidized, its adhesion increases, which can lead to clogged arteries and heart attacks and strokes.

Vitamin E protects good cholesterol (HDL) and omega-3 fats, and ultimately increases good cholesterol and lowers bad cholesterol by this mechanism.

Vitamin E and Alzheimer's:

Some researchers believe that taking antioxidants such as vitamin E reduces the chances of developing Alzheimer's disease.

Vitamin E and menstrual complications:

Some research shows that taking 400 units of vitamin E two days before menstruation and up to 3 days after menstruation reduces menstrual complications and pain. (This research was conducted at the University of Maryland Medical Center)


Vitamin E and Rheumatoid Arthritis:

It seems that taking vitamin E in combination with medical drugs (standard medical treatment) used to treat rheumatoid arthritis has a better effect on treating and reducing inflammation than just taking medical drugs alone.

Vitamin E and eye health:

An extensive study by the Maryland Medical Center found that daily intake of vitamin E, zinc and selenium along with other antioxidants such as beta-carotene and vitamin C in people over the age of 50 significantly increased the chances of developing diseases of the visual system. Reduces cataracts and AMD.

Vitamin E and fatty liver:

Vitamin E helps treat and prevent some liver diseases such as fatty liver.

Amount of daily requirement of vitamin E:

People over 14 and pregnant women need 22.5 units (equivalent to 15 mg) and lactating women need 28.5 units (19 mg) of vitamin E per day. (Unit = IU)

The amount of need for children from 1 to 3 years is 9 units, 4 to 8 years is 10 units and 9 to 13 years is 11 units per day.

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.