Why do we Need Vitamin E – Benefits, Sources & Functions

Vitamin E is a complex name for eight antioxidants: four tocopherols (α-, β-, γ-, δ-) and four tocotrienols (α-, β-, γ-, δ-). The only form that actively keeps in the human body is α-tocopherol, which is fat soluble vitamin that is found in all tissues in the body, mostly in the liver and muscles.

avocado is rich in vitamin e

This vitamin plays an important role in the metabolism of proteins, carbohydrates and fats as well as regulation of the body fluids. By enabling the recovery of cells it play a great role at a time when the body is weakened by illness.

What are the vitamin e benefits?

Vitamin E protects vitamin A and unsaturated fatty acids, and thus protects the body from atherosclerosis. This vitamin has a proven effect on the nervous system and sexual abilities. Rejuvenates hair and skin, and have the effect of anticoagulant, as well acts as a diuretic and participates in rapid wound healing.

Its role as an antioxidant is in protecting the body from the effects of free radicals. One molecule vitamin E can protect 200 molecules unsaturated fatty acids from the action of free radicals. According to cardiologists, vitamin E given during a heart attack can protect the body from further complications, as well as to increase the resistance after heart surgeries. Its regular usage recovers body in older patients and protects against infections. It is used in patients who have lung disease, Parkinson’s disease, difficulty in movement and preventing miscarriages.

How much vitamin E we need?

Recommended daily doses of vitamin E for healthy adult female is 8 mg α-tocopherol daily, while for an adult healthy man is 10 mg α-tocopherol daily. Doses of 100-400 IE (international units) are recommended as necessary for the prevention of heart disease, lowering bad (LDL) cholesterol, increasing immunity, prevents cancer, etc.

Where does Vitamin E come from?

Vitamin E is found in most vegetable oils, nuts, vegetables with green leaves (spinach), corn, sunflower seeds, pumpkin, and the avocado.


–          Foods rich in vitamin E should be eat fresh without cooking. Cooked foods contain 50-90% less vitamin E than fresh.

–          Food rich in vitamin E should be closed properly, because vitamin E is sensitive to oxygen.

–          Get together vitamin C and zinc. It assist vitamin E to be better absorbed in the body.

Vitamin E deficiency

Avitaminosis is very rare due to its large presence in food. Increased needs for this vitamin occur during long-term exhaustion of the body or improper diet that lasts for months. In some people, vitamin e deficiency symptoms are haemolytic anemia accompanied by hydrolysis of erythrocytes.

Vitamin E Toxicity

Hypervitaminosis doesn’t show some toxic effects. Side effects of toxicity are muscle weakness, fatigue, diarrhea (diarrhea) and nausea if taken in doses of 800-3200 mg daily. The most toxic effects of vitamin E are observed when is taken in doses greater than 1000 mg daily, and refer to antagonistic (opposite) effect of vitamin K and increased activity of anticoagulants (drugs against blood clots) such as coumarin, warfarin, acenocoumarol and others.

Because of its impact on bloodstream, it’s considered that vitamin E is a natural aphrodisiac. In some studies is indicated that this vitamin increases the risk of prostate cancer, while prolonged use of this vitamin may cause difficulties with vision.

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