Deficiency is not common, as it is quite abundant in natural foods. Vitamin E is a fat-soluble vitamin. Vitamin E, which is an important nutrient composition for the health of the brain, eyes, skin, and circulatory system, also has a protective effect against vascular occlusion. Vitamin E is also involved in the production of proteins involved in blood clotting. The daily requirement of vitamin E for adults is 8–10 mg.
Vitamin E is especially abundant in grains such as wheat, corn, millet, and rice. Vitamin E is also found in oils such as sunflower oil, corn oil, cottonseed oil, nuts such as walnuts, almonds, and peanuts, and green vegetables. Vitamin E is also resistant to cooking and heat, so it is not destroyed during cooking. However, during the frying and grinding of grains, vitamins E and K are also destroyed, and most of them deteriorate. For this reason, it is healthier to cook products containing vitamin E without frying them in oil and to consume unbleached grain products.
What are the benefits of vitamin E? What is vitamin E good for?
Vitamin E is a very powerful antioxidant, scavenging loose electrons called free radicals. It also strengthens the immune system and prevents the formation of clots in the heart vessels. When vitamin E is taken in adequate amounts, it helps protect the body against infectious diseases. Vitamin E is also very important for eye health.
Vitamin E also contributes to preventing the skin from losing water and maintaining the skin's natural moisture. In other words, vitamin E helps the skin stay moist and healthy as it protects the cell membranes that form a barrier around the cells. Due to its antioxidant properties, vitamin E also benefits a number of different skin conditions, including acne, psoriasis, eczema, and the aging effects of sun exposure. For those with psoriasis, a condition where the skin can be red, dry, and flaky, applying vitamin E oil to their skin can help repair damage to problem areas. Vitamin E can also reduce the inflammation of eczema and relieve itching and dryness.
Vitamin E: Taking it along with vitamin C, beta-carotene, and zinc provides some protection against the development of advanced age-related macular degeneration (AMD) in people at high risk. However, some observational studies and clinical trials suggest that vitamin E supplements may reduce the risk of advanced prostate cancer in smokers.
Vitamin E is a fat-soluble antioxidant that stops the production of reactive oxygen species (ROS) that are formed when oil is oxidized. In this context, scientists are investigating whether vitamin E can help prevent or delay free radical-related chronic diseases by limiting free radical production and through other mechanisms. There are some studies that show that taking vitamin E daily can help prevent nitrate tolerance. Also, research shows that supplementing with vitamin E can prevent yellow nail syndrome, which causes nails to peel, crack, and turn yellow.
In which foods is vitamin E found?
- wheat germ oil
- Sunflower, safflower, and soybean oils
- Sunflower seeds
- Almond
- peanuts, peanut butter
- Beet greens, collard greens, and spinach
- courgette
- red bell pepper
- Asparagus
- Mango
- Avocado
What causes vitamin E deficiency?
Symptoms of severe vitamin E deficiency can be listed as follows:
- Muscle Weakness
- Loss of muscle mass
- abnormal eye movements
- vision problems
- decreased immune function
- Walking problems: ataxia (loss of control of body movements)
- A long-term vitamin E deficiency can also cause liver and kidney problems.
