Vitamin E: What it offers to the body and in which foods it can be found
Vitamin E belongs to the fat-soluble vitamins, such as Vitamin A, and consists of eight compounds, four tocopherols and four tocotrienols. The one that has been studied more extensively is alpha-tocopherol, considered the most potent and absorbable form of it.
What is Vitamin E
The name tocopherol derives from the Greek words “τόκος” (birth, creation) and “φέρω” (carry), as its deficiency has been associated with fertility problems. This vitamin plays a significant role in many functions of the human body, with the most primary being the combatting of free radicals. Free radicals are compounds that are either produced in the body through metabolic processes or from external factors such as environmental pollution and smoking.
When present in the body in higher quantities than normal, they cause oxidative stress, which damages cells and can lead to various diseases. Vitamin E is fat-soluble and is stored in fatty tissues and the liver.
Why is Vitamin E essential?
As we mentioned, acts as an antioxidant, contributing to the protection of cells from damage caused by free radicals. It also helps maintain the integrity of cellular membranes, thus assisting the skin and tissues to remain healthy. Vitamin E plays another crucial role as it aids in maintaining normal vision, supports skin health, and the immune system.
Research findings indicate that adequate intake of E Vitamin, either alone or in combination with other antioxidants, may reduce the risk of chronic diseases such as coronary heart disease and Alzheimer’s disease, and it may also help in the treatment of various allergic conditions.
What are the benefits of vitamin E?
In addition to the antioxidant protection it provides to cells, vitamin E assists in various other functions of the body.
Let’s take a look at some of the key reasons why this vitamin is so important:
• Supports Skin and Hair Health
Aids in skin hydration and can contribute to reducing inflammation. As a result, it may help protect against photoaging and assist in preventing wrinkles, blemishes, and age spots. That’s why many cosmetic products include vitamin E in their ingredients. Another benefit it offers to the skin is that it delays or prevents various skin conditions such as psoriasis, vitiligo, and acne. Studies have shown that vitamin E intake delayed hair loss, and we also know that vitamin E contributes to scalp health, affecting both hair quality and growth rate.
• Vision Support
By protecting fatty acids from oxidation, also helps in eye health since the retina has a high content of fatty acids. Severe vitamin E deficiency is associated with macular degeneration and blindness, but it has not been proven whether additional intake of this vitamin beyond diet has beneficial effects. Furthermore, a study conducted by the National Eye Institute of the United States showed that regular intake of natural vitamin E reduces the risk of cataracts by at least 30%.
• Cardiovascular Health Support & Blood Circulation
Vitamin-E intake through diet helps protect lipids (lipoproteins) from oxidation, which can lead to atherosclerosis, a severe artery disease. Ongoing research suggests that vitamin E intake as part of a balanced diet reduces the risk of heart attacks or death from heart disease. The most recent clinical trial on the effects of vitamin E on the heart and blood vessels involved nearly 40,000 healthy women aged ≥45 who were randomly assigned to take either 600 IU of natural vitamin E (402 mg) or placebo and were followed for an average of 10 years.
The study found two positive and significant results for women taking vitamin E. They had a 24% reduction in cardiovascular death rates, and those aged ≥65 had a 26% reduction in non-fatal heart attack rates and a 49% reduction in cardiovascular death rates.
Other studies show that vitamin E intake could help reduce the risk of heart attack in people with heart disease or diabetes, but this needs further study.
• Cognitive Health
Some studies have shown that adequate vitamin-E intake can prevent memory loss or slow the progression of diseases such as dementia because studies in humans and animals with MCI (mild cognitive impairment) have found low levels of tocopherol. This connection is still under investigation, but scientists believe that this group of vitamins like E, C, and A can help maintain long-term brain health.
• Management of Premenstrual Syndrome (PMS) Symptoms
Premenstrual syndrome is a very common condition that affects about 50% of women. Published studies show that in groups of women who received systematic vitamin-E, there was an improvement in period pain compared to others who received placebo supplements. Scientists argue that vitamin E blocks the production of prostaglandins, substances associated with PMS and pain observed during a woman’s period.
Πηγές βιταμίνης Ε σε τρόφιμα
The intake of vitamin E through diet is the best way to ensure adequacy. This is because d-alpha-tocopherol (the natural form of vitamin E as stated on food labels) is more potent than the synthetically produced one. Dietary supplements usually contain isomers of alpha-tocopherol and provide about half the activity level!
Vitamin E deficiency is quite rare, and in most cases, adequacy is only covered through diet. It is found in many foods and serves as an additional nutrient in various enriched foods such as breakfast cereals.
The recommended daily intake of vitamin E may vary depending on age, stage of life, and individual needs. For example, doctors advise pregnant women to ensure they get the recommended 15 milligrams per day, and breastfeeding women should increase their daily intake to 19 milligrams.
Indicatively, the recommended dosages are:
From 0 to 6 months: 4 mg or 6 IU
From 7 to 12 months: 5 mg or 7.5 IU
From 1 to 3 years: 6 mg or 9 IU
From 4 to 8 years: 7 mg or 10.4 IU
From 9 to 13 years: 11 mg or 16.4 IU
14 years and above: 15 mg or 22.4 IU
Breastfeeding women: 19 mg or 28.4 IU
Foods rich in Vitamin E include:
Plant sources: plant oils (wheat germ oil – the richest natural source of Vitamin E -, olive oil, sunflower oil, walnut oil, almond oil, etc.), kiwi, avocado, blackberries, mango, wheat germ, spinach, margarine, sweet red pepper, pumpkin, broccoli.
Animal sources: salmon, trout, eggs.
Nuts and seeds: almonds (highest content), hazelnuts, sunflower seeds, pistachios, Aegina peanuts, peanut butter, pine nuts. Regular consumption of a variety of these Vitamin E-rich foods can help ensure an adequate intake of this important antioxidant.
Βιταμίνη Ε και αθλητισμός
The Vitamin E, like the rest of the antioxidant vitamins, is essential for athletes and in recent years, dietary supplements of these vitamins are consumed as a mild enhancement of athletic recovery and performance. Athletes’ needs are high, and after intense training, the body has increased demands.
The rates of oxidative stress are high during intense exercise, due to incomplete combustions that occur in the body, resulting in the production of free radicals that may cause muscle injuries and fatigue. Generally, the lack of vitamins in athletes can lead to delays in injury healing or recovery, resulting in the athlete being sidelined from their activities.
The Zoe Family is a powdered biofunctional food with no additives or preservatives. It is a nutrient-rich food that carries health claims and works beneficially for health. Its ingredients are exclusively goat milk and whey protein. It is a 100% Greek product processed under strict controls at the Real Greek Dairies facilities, a member of the Hellenic Protein S.A. group.
It is suitable for adults and children over 2 years old, always with the consent of your pediatrician.
While sheep and goat milk are not particularly rich in vitamin E compared to other foods such as plant oils, nuts, and seeds we mentioned earlier, it contains amounts of this vitamin. This is due to the diet of the animals that produce the milk. Sheep and goats, accustomed to selective feeding from nature, consume herbs and plants rich in vitamins, minerals, and trace elements. All these nutrients are transferred to the milk they produce, and for this reason, they are contained in the products we offer you.
* All texts on realgreekdairies constitute informative content and aim to inform and promote a healthy lifestyle in combination with a balanced diet. For specific cases and additional advice, it is advisable to always consult your doctor or nutritionist.
