Vitamin E is one of the many nutrients whose regular consumption is essential for beautiful, young-looking skin and a healthy body. It protects the cells from oxidation and thus from premature aging. Quite a few producers of nutritional supplements therefore rely on the admixture of natural and artificial forms of vitamin E. But a healthy diet really only depends on the highest possible amount of vitamin E, the more the better Form it should be consumed in the first place to promote both skin beauty and body health without causing unwanted side effects from overdosing..
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THAT DOES VITAMIN-E
- Vitamin E keeps both the skin and the body young and healthy.
- Vitamin E is found in natural foods.
- Natural doses of vitamin E are beneficial but should not be overdosed.
Overview:
What is Vitamin E
In which foods does vitamin E occur naturally?
How does synthetic and natural vitamin E differ??
How is vitamin E good for the skin?
How much vitamin E does the body need
What happens if there is a vitamin E deficiency?
How can you best supplement vitamin E??
Conclusion
What is Vitamin E
Vitamin E is an umbrella term that includes a group of different fat-soluble vitamins. The chemical structure of the E vitamins contains a chiromantine hydroxylated at position 6, which is divided into an α, β, γ or δ form by its methylation. One of the best known and most important of these E vitamins is the so-calledα-tocopherol.
Vitamin E is produced by photosynthetically active organisms such as plants and certain bacteria and occurs in humans in the liver, adrenal glands and heart as well as in adipose tissue and skeletal muscles. In most cases, vitamin E is antioxidant, which means that it protects both the hat and various other cells in the body from oxidation and thus from wear and tear and premature aging.
In which foods does vitamin E occur naturally?
Vitamin E is a fat-soluble vitamin and is found in high proportions in seeds, nuts and other high-fat vegetable foods. The best suppliers of vitamin E include raspberries, almonds, peanuts, soy, and also some vegetables, such as the sweet potato. A high proportion of vitamin E is often associated with a large amount of unsaturated fatty acids, which are protected from oxidation by vitamin E so that they do not go rancid. Various oils contain high amounts of vitamin E in slightly processed, but basically natural form. Wheat germ oil, sunflower oil, safflower, peanut, corn, soy and olive oil are particularly rich in vitamin E. By the way, the same applies to margarine made from such oils.
How does synthetic Viatmin-E differ from natural??
Vitamin E occurs naturally in various foods, especially seeds, nuts and vegetables, from which it is extracted, for example, in oil production. In addition to the coveted D-α-tocopherol and RRR-α-tocopherol, isomers also occur in nature in the form of β-, γ- and δ-topherols. Dietary supplements of natural origin, for example, usually consist of D-α-tocopherol or so-calledMixed tocopherols, under which these natural isomers are summarized.
Synthetic vitamin E is in turn produced chemically and usually consists of a mixture of 8 different diastereoisomers, which are present in equal parts. These compositions contain only 1/8 of the coveted D-α-tocopherol, which is said to have numerous health and beauty-promoting effects on skin and body. The other 7 stereoisomers differ in their respective molecular configuration and have a lower biological activity than D-α-tocopherol.
How is vitamin E good for the skin?
Vitamin E has a number of properties that are useful for maintaining beautiful and healthy skin. For example, tocopherol supplies the skin with moisture, which ensures a fresh complexion and can prevent the formation of both wrinkles and calluses. In addition, vitamin E promotes the formation of new cells, whereby it counteracts general skin aging and why it is a typical component of anti-aging creams. Apart from the rejuvenating effect, this function also contributes to better or faster wound healing. Because vitamin E strengthens and renews the skin's protective barrier, it reduces the risk of irritation and reddening of the skin, as well as various skin diseases, including neurodermatitis. That is why vitamin E is not only added to wrinkle creams, but also to various healing ointments.
The types of vitamin E that play a role in strengthening the skin are mainly those that have been known for a long timeα-Tocopherol and tocotrienols, which, according to the latest findings, integrate particularly well into the lipid membranes of the cells. They also have an antioxidant effect, which neutralizes free radicals, and they can reduce inflammation and soothe the skin. Both E vitamins complement each other and, especially in combination, provide the skin with protection against UV radiation and thus, once again, against premature aging.
How much vitamin E does the body need
Vitamin E is mainly found in high-fat plant foods such as nuts, seeds, some vegetables and especially in oils. The German Society for NutritionDGE recommends that adults consume around 12 to 15 mg of vitamin E with their diet each day. With a fundamentally balanced diet, the body is normally supplied with sufficient amounts of vitamin E. However, the specific individual daily requirement for vitamin E also depends to a certain extent on the amount of unsaturated fatty acids consumed, which must be protected from oxidation in the organism with the help of the E vitamins. Many foods that contain high amounts of unsaturated fatty acids also contain sufficient amounts of vitamin E. However, a one-sided diet can lead to a lack of vitamin E, which can be counteracted with the regular consumption of certain oils or dietary supplements.
However, you shouldn't overdo it with supplementation, because an overdose of vitamin E can have relatively serious health consequences, for example headaches, nausea and bleeding and an increased risk of prostate cancer in men. The Federal Institute for Risk Assessment has therefore proposed a maximum amount of 30 mg vitamin E for food supplements to be consumed regularly.
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What happens if there is a vitamin E deficiency?
A balanced diet that includes fresh vegetables, salads, nuts and oils usually provides the body with sufficient amounts of vitamin E. A noticeable deficiency is therefore rare in people in Europe, but it is still possible. Special circumstances, such as pregnancy, can increase the need and thus the risk of a deficiency in such nutrients. In addition, certain intestinal diseases can impair the ability to absorb fat, which also often results in a deficiency of vitamin E. This means that people who suffer from gluten intolerance, Chron disease or pancreatitis are particularly at risk. In addition, certain genetic defects can lead to metabolic disorders, such as the so-calledFamilial Isolated Vitamins-E deficiency to lead.
The typical characteristics of a deficiency in vitamin E are similar to those of other deficiency symptoms, which is why, in case of doubt, you should clarify with a doctor what exactly is causing the respective complaints. The usual signs of vitamin E deficiency include the following symptoms:
- A weakened immune system and the associated general susceptibility to colds, seasonal flu and infections
- Poor blood circulation, arms, legs or feet often falling asleep, and in an advanced stage also impaired blood circulation in the heart and brain
- Muscle weakness
- Muscle twitching and tremors
- Retinal disease and visual disturbances
- Changes in sensory perception
- Mental impairment
How can you best supplement vitamin E??
Although the recommended daily dose of vitamin E of 12 to 15 mg in Europe is relatively easy to get through food, special circumstances such as an overly unbalanced diet can still lead to a deficiency in vitamin E. Many classic dietary supplements in the form of capsules and drops therefore contain vitamin E, sometimes in conjunction with other helpful substances. Often, however, synthetic forms of tocopherol are used for this, such as all-rac-α-Tocopherol or DL-α-Tocopherol, which do not have exactly the same effect as natural forms of vitamin E.
For a more natural alternative to ensure that the body is adequately supplied with vitamin E, regular consumption of various vegetable oils is an option. 2 to 3 tablespoons of olive, rapeseed or sunflower oil and a few nuts are usually sufficient and can also be used to make a very tasty salad dressing. However, if the lack of vitamin E in your body is due to a disease of the intestines or the liver, supplementation alone usually does not solve the problem. In such a case, it is better to contact your family doctor or another specialist doctor.
Conclusion
In summary, the regular consumption of sufficient amounts of vitamin E is of considerable importance for human health. On the one hand, the skin benefits from the supply of moisture and cell renewal, which prevents skin diseases and promotes a young, fresh complexion without wrinkles and cracks. On the other hand, vitamin E is required in the body for cell renewal and as an antioxidant for unsaturated fatty acids. If the body lacks vitamin E, it can damage the blood circulation as well as the immune system, muscles and nerves. Such a deficiency in vitamin E can usually be counteracted by taking various dietary supplements and certain foods, such as oils, on a daily basis. The basic rule here is that natural sources of vitamin E are preferable to artificial products from chemical production and that one should not overdo it with the amount in order to avoid overdosing.