Vitamin E: health benefits, food sources and what to know before using nutritional supplements

You may have noticed vitamin E on your favorite skin care products. It is a nutritional Help protect your skin One of the damage to UV rays, which makes it a common component of Sunscreen. But vitamin E not only applied topically – you also need to get it in your daily diet. Consuming enough vitamin E is very important because it is He plays a major role in human development And performance. Vitamin includes eight compounds, but only one of these-alpha tukoverol-is used in the human body.

Experts discuss the pros and cons of vitamin E for many years, so determining whether vitamin E in your diet can be confusing. For help, we conducted the search for you and found the main meals you should know. Below are the potential benefits and defects that must be taken into account before adding vitamin E supplement to your daily routine.

What is vitamin H?

Vitamin E is a fat -soluble nutrient found in many foods and is important for the human body in various ways. Vitamin E, in the form of alpha tukoverol, is a Strong antioxidants This works as a free fighting machine.

Although it is possible to meet the daily vitamin E needs through food, oral and topical supplements are also available. However, nutritional supplements should be used with caution, according to directions and after consulting a doctor.

Add vitamin E to your diet

Nuts, seeds and vegetable oils topped a list The best sourcesBut vitamin E can be found in many foods. Here are some excellent and useful food options to enhance vitamin E.

• Asparagus
• Avocado
• Boiled or raw spinach
• Dry roasted almonds
• Dry the roasted hazel
• Dry roasted sunflower seeds
• kiwi
• mango
• Peanut
• Pumpkin
• Red pepper
• tomatoes

Benefits of vitamin E

Vitamin E has been described as providing many benefits to the human body. Some of these are indecisive to showing real benefit in scientific studies. Here are some of the benefits of vitamin E that have a science to support it.

1. It may reduce blood pressure

High blood pressure (High blood pressureIt is a major risk factor for cardiovascular disease. Some studies It has shown that supplements with vitamin E can help lower blood pressure, although the results were not favorable for those with severe high blood pressure.

Although the results are mixed in the relationship between vitamin E supplements and cardiovascular diseases, a study that followed 40,000 health women for 10 years found that those who completed vitamin E suffer from 24 % deaths due to the heart event. The results were not positive for those at risk of great risk or who are already suffering from heart disease.

2. Fight free radicals

Vitamin E is known The battle of free radicals And the protection of cells from their damages; Few free radicals can mean several good things for the human body.

Cellular damage of free radicals Increases the risk of various health issues Such as cardiovascular disease, inflammatory disease, eye lens and cancer. Antioxidants that fight free radicals, such as vitamin E, fight these chronic conditions.

reward? The contribution of vitamin E to the radical free reduction reduces skin damage from exposure to UV rays. Less skin damage means more youthful glow, and who does not want it?

Its anti -inflammatory effects also help reduce symptoms of chronic inflammatory skin diseases such as dermatitis.

3. It can reduce menstrual symptoms

around 80 % to 90 % of women Experience some degree of Pre -menstruation syndrome During the childbearing years. For some, the menstrual cycle is painful and destroyed for daily life. Vitamin E may bring some comfort if you are one from 80 % to 90 %.

Studies show This may be vitamin E with vitamin D, an effective way to reduce PMS symptoms such as cramping, anxiety and intense desire.

Disadvantages in vitamin E

As with any supplement, vitamin E should be used according to the instructions and caution.

Avoid a lot of good

To be fat -soluble is not bad. But a lot of good things can quickly turn into a bad thing. Vitamin soluble in fats such as vitamin E in fat, instead of water -soluble vitamins such as vitamin C. This means that vitamin E can be stored in fat and liver tissue in the body Up to six months.

Because most vitamin E needs can be met through food, High doses of vitamin E It can cause serious health conditions.

You may face side effects

When taking small doses, vitamin E rarely causes any negative side effects. However, this is not for everyone. Here some Side effects To see:

• Uninterrupted vision
• Diarrhea
• exhaustion
• headache
• nausea
• hasty
• Stomach cramps
• weakness

It may cause or get worse health conditions

Before completing or increasing your food intake of vitamin E, consider the following health conditions that can cause or exacerbate vitamin E.

• Prostate cancer: Although more research is limited, a Experimental study of 35,533 healthy men He concluded that nutritional supplements with vitamin E caused a significant increase in prostate cancer.
• My heart disease: Although there is no research to suggest vitamin E causes heart disease, Some research Does it indicate that vitamin E may increase the bad condition and increase the risk of death through a heart attack or stroke.
• hemorrhage: It was found that high doses of vitamin E caused bleeding Increased risk of hemorrhagic stroke.
• Diabetes: Current information The inhibition of people with diabetes supports supplements with vitamin E.

You may interact with some medications

If you are taking any medications or prescription supplements, check with your medical provider before completing vitamin E. vitamin E. It opposes the effectiveness of some medications or nutritional supplements Such as vitamin K, statin, niacin, blood properties, anti -platelet medications or even chemotherapy medications.

Can vitamin E be taken daily?

For adults, and A daily amount of vitamin E It is 15 mg. It is only a small amount of suitable foods to reach 15 mg. For example, there are 7.4 mg of vitamin E in one ounce of sunflower seeds and 7.3 mg per ounce of almonds. Which of these will turn you to about 49 % of your daily need for vitamin E.

Since vitamin E is very available in food, in this case, it is not better, the supplement is often required. However, if you are unable to get the recommended daily quantity through food, you should restrict your supplements to 15 mg or less daily to achieve the full benefits of vitamin E.

If you are taking any other supplements or medications, be sure to consult your medical provider before taking vitamin E.