Foods high in vitamin E. Vitamin E in foods

Vitamin E or as it is popularly called: “elixir of youth and fertility”

What is vitamin E: it is fat-soluble, is not formed in the human body and is not stored for long, and is not dangerous in large doses.

The meaning and role of vitamin E

Vitamin E is the main antioxidant (anti-oxidant substances), fighting free radicals that have a harmful effect on the body's cells. Scientists have found that each cell is attacked by free radicals about 10 thousand times a day. Particular attention should be paid to replenishing reserves of this vitamin: people leading an active and athletic lifestyle, people who want to have children.

Vitamin E: prevents or eliminates circulatory disorders, strengthens the walls of blood vessels and therefore prevents the formation of blood clots, reduces the possibility of scar formation, lowers blood pressure. The vitamin has a beneficial effect on sore eyes, provides very good metabolism in skeletal muscles, heart muscles, liver and nervous system, and delays the development of heart failure. Properly ensures the functioning of the sex glands (in the absence of the vitamin, a woman cannot become pregnant, and a man cannot have offspring). The vitamin also effectively slows down the aging process and prevents muscle weakness and fatigue. Vitamin E is widely used in the prevention of atherosclerosis.

Daily requirement of vitamin E

• children under 1 year - 0.5 mg/kg;
• adults - 0.3 mg/kg.

Pregnant, nursing mothers, and athletes are recommended to increase this dose.
Please note that the calculation is based on the person's weight.

What foods contain vitamin E (sources)

Plant foods containing vitamin E:

Sunflower oil, sunflower seeds, soybean oil, almonds, margarine, cereals and legumes, walnuts, peanuts, butter, Brussels sprouts, broccoli, green leafy vegetables, sea buckthorn, rowan, rose hips, apple and pear seeds.

Vitamin E is found in foods of animal origin:

Chicken egg, milk and dairy products, beef, lard, liver.

Interaction and compatibility (contraindications) of vitamin E

Vitamin E works closely with selenium to protect against free radicals, so they should be taken together. The trace elements of iron and vitamin E should not be taken together. In various organs, primarily in the retina, thanks to electrons, oxidized and deteriorated vitamin E molecules can be restored. Tocopherol deficiency can lead to decreased magnesium levels in the body. Zinc deficiency also aggravates the symptoms of vitamin E deficiency.

Symptoms of Vitamin E Deficiency

• dry skin;
• weakened visual acuity;
• increased fatigue;
• nervousness, irritability;
• absent-mindedness;
• brittle nails;
• muscular dystrophy;
• sexual dysfunction;
• sexual apathy;
• impaired coordination of movements;
• anemia;
• infertility;
• fat deposits on muscles;
• heart diseases;
• age spots on the skin.

Symptoms of E overdose

Vitamin E is practically safe and non-toxic, but in large doses it can cause side effects: nausea, stomach upset, diarrhea, blood pressure.

Vitamin E (tocopherol) is a natural substance, without which the normal functioning of the human body is not possible. This organic compound is directly involved in the growth of cells and tissues, supporting their reproduction. It enters the body through food, so it is important for a person to know which foods contain vitamin E in order to maintain their health. It is also necessary to take into account the rate of consumption of products containing tocopherol to avoid hypovitaminosis and unpleasant symptoms associated with it.

The importance of vitamin E for the human body

The main role of vitamin E is to protect the body’s cell membranes from free radicals, through which essential substances for humans pass. To protect the cell, tocopherol molecules surround red blood cells, protecting them from attack. If you know which product contains vitamin E, you can quickly improve your health. For example, drink a couple of spoons of olive oil after a long party. Among other things, tocopherol:

1. Reduces the formation of scars on the skin.
2. Helps reduce high blood pressure.
3. Reduces fatigue.
4. Prevents senile pigmentation.
5. Helps lower sugar.
6. Improves the functioning of the genital organs, especially during pregnancy.
7. Promotes the absorption of vitamin A.

The benefits of vitamins A and E and what they have in common

The content of vitamin A (retinol/carotene) in the human body is responsible for the functioning of the immune system, metabolism, and supports the functioning of the cardiovascular and nervous systems. This is the very first assistant to good vision, condition of the skin, bones, teeth, hair. Scientists have proven that retinol and carotene prevent the development of cancer cells. The main sources of this useful organic compound: sea fish, liver, kidneys, cabbage, lettuce, dairy products.

Vitamin E - prevents aging, helps maintain immunity, takes part in strengthening blood vessels and nourishing cells. If an obstacle (blockage or blood clot) appears in the path of blood flow, it is able to form a new vessel nearby. Doctors recommend taking them together for a reason, because tocopherol does not allow vitamin A to be destroyed, maintaining the necessary balance in the human body.

Main food sources of vitamin E

Vitamin E is distributed specifically in foods. The main content is found in food of plant origin, but animals also have this organic compound, although in much smaller quantities. Wheat germ oil has the maximum vitamin E content. Therefore, it is popular not only among nutritionists, but also among cosmetologists, who advise using this product in the treatment of skin diseases. Other vegetable oils (sunflower, corn, olive, peanut) also contain vitamin E in large quantities.

However, too much vegetable oil in the daily diet of any person will lead to a lack of tocopherol, because significant reserves are spent only on protecting polyunsaturated acids from free radicals, so it is recommended to consume vegetable oils no more than 2-3 tablespoons per day. High levels of this organic compound are found in mustard, turnip greens, and sunflower seeds.

Vegetable

Natural sources of tocopherol are the following plant products:

• nuts: peanuts, walnuts, hazelnuts, pistachios, cashews, almonds;
• legumes: beans, peas;
• cereals: oatmeal, buckwheat, rice;
• vegetables: spinach, tomato, carrots, celery, onions, parsley, Brussels sprouts;
• fruits: banana, pear, orange.
• sprouted grain.

Animals

The list of animal products that contain tocopherol is much smaller, but they are constantly included in the daily human diet:

• butter;
• margarine;
• eggs: chicken, quail;
• calf liver;
• lard;
• meat: beef; chicken, pork, lamb, venison;
• sea ​​and river fish;
• milk: cow, goat;
• cottage cheese;
• hard cheese.

Daily value for adults and children

The normal content of vitamin E in the body of an adult man is 7-8 mg per day, a woman – 5-6 mg, a child – 4-5 mg. For pregnant women, the daily dose should be 10 mg, for nursing mothers – 15 mg. If the family eats foods containing a lot of polyunsaturated fats (vegetable oils, dairy products, meat), then the daily dose should be increased.

It is better to divide the consumption of nutrients into several doses than to take large dosages at once or even take healthy foods once a day. This way they will be better absorbed by the body. It should be remembered that when using synthetic alpha-tocopherol, the dosage should be increased by 1.5 times, because the effectiveness of the artificially created analogue is much less.

Table of foods high in vitamin E

Signs of excess and deficiency of tocopherol

A person’s need for useful organic compounds is an integral part of his life. Vitamin E deficiency occurs when eating low-fat foods. Such problems can lead to diseases of the liver, gall bladder, pancreas, a severe form of anemia, and skin problems. Diseases associated with digestive problems, when nutrients are poorly absorbed from the stomach, can also reduce fat content.

With prolonged use of alpha-tocopherol, hypervitaminosis may develop. Against this background, the functioning of the nervous and cardiovascular systems deteriorates, and the following may also be observed:

• increased breathing;
• convulsions;
• muscle pain;
• dizziness and headache;
• apathy, weakness, fatigue;
• disturbance of visual perception;
• increased cholesterol;
• decreased concentration of sex hormones.

However, an excess of tocopherol is extremely rare. Many adults consume foods high in it every day without apparent harm. And deficiency of this organic compound is more common, especially among young people who snack on fast food, where tocopherol content is not detected at all. Watch the video where experts explain why a person needs vitamin E:

Once you know which foods contain vitamin E, you can create your diet in such a way that it will not only be nutritious and tasty, but also healthy. Vitamins of this group are one of the most important and strong antioxidants that prevent the development of cancer-related diseases and also slow down the aging process.

What is vitamin E and what is your daily requirement?

• Positively affects the functioning of the vascular system.
• Normalizes the menstrual cycle, as well as reproductive function.
• Slows down the formation of blood clots, which can cause heart attacks or strokes.
• Has antioxidant properties. By fighting free radicals, this substance protects the body from the slow stop of vital functions.

Those macro- and microelements that are called free radicals are chemical compounds that can contribute to the development of cancer and pathologies. A significant increase in vitamin E intake will reduce the risk of cell damage.

What foods are high in vitamin E?

Table of vegetable oils - the main sources of vitamin E

To get the required dose of vitamin E, an adult needs to eat about 25 g of plant-based oil or its analogues. Since it is highly resistant to high temperatures, cooking in vegetable oil takes place without loss of tocopherol content.

It is also worth noting that eating raw seeds, such as pumpkin or sunflower seeds, which contain 21.8 mg of vitamin E per 100 g, is healthier than eating foods high in refined oil. This is due to the fact that a person receives not only vitamins, but also various fats, which have a bad effect on metabolism, physique and heart function.

E-group vitamins are also found in excess amounts in coconut and palm oils. However, you should not overuse them in your diet, as they contain many elements that can negatively affect the human metabolic process.

Butter - advantages over vegetable oil

Table of Nuts Rich in Vitamin E

What fruits and vegetables contain vitamin E?

Important: The more intensively the cereal has been processed, the less nutrients it contains. Thus, unpolished rice contains 20 times more tocopherol than the polished product.

Milk and dairy products

• cream contains 0.2 mg per 100 g of product;
• whole milk - 0.1 mg per 100 g;
• sour cream - 0.13 mg per 100 g.

Video: What foods contain vitamin E?

The benefits of vitamins have long been beyond doubt. When taking them with food or in pharmaceutical form, few take into account the fact that not all of them are “friends” with each other.

Vitamins of youth and beauty

Fat-soluble A and E are “friendly” vitamins that combine with each other and enhance the effect. Each of them has antioxidant and immunomodulatory properties, but taking these vitamins separately gives weak results - vitamin A (retinol) is oxidized in the intestines and is poorly absorbed by the body. When taken in combination, vitamin E (tocopherol) prevents its oxidation and the positive effect on the body is enhanced.

Taking A and E in the form of dosage forms can cause an overdose, so more and more people are interested in how to compensate for their deficiency in the body naturally, and what foods contain vitamin A and E.

If there is problem skin, nails grow poorly, hair falls out, vision weakens - we can say with confidence that there are not enough vitamins of group A (retinols) and group E (tocopherols) in the body. They are necessary for children - for the proper development of the nervous system, bone tissue, and for expectant mothers - they ensure the correct development of the embryo. The use of vitamins A and E is recommended for people with various addictions (alcohol, nicotine) who experience permanent stress of a neuropsychic nature - together they restore blood circulation and promote oxygen saturation of tissues.

A list of health problems when taking foods containing vitamin A and E is directly indicated:

• dry, rapidly aging skin, inflammation of the surface of the lips (cheilitis);
• oily skin, with ulcers and sebaceous plugs;
• frequent colds;
• fast fatiguability;
• blurred vision, dry eyes;
• dermatological diseases.

Table of vitamins A and E in foods

If you are sure that your body needs products containing vitamin A and E, do not rush to the pharmacy for “health in capsules.” You can replenish your health reserves by looking in the refrigerator, in the cereal cabinet in the kitchen, at the market, or in the garden.
We provide a table showing products containing vitamin A and E (the volume is prescribed per 100 grams).

As can be seen from the data presented, the richest combination of retinol and tocopherol are vegetables, fruits, cereals and low-fat dairy products. Indulge yourself with whole dairy products; if fresh milk is sometimes poorly tolerated, then you should not refuse cottage cheese with cream or a piece of hard cheese for breakfast. Include porridge in your menu; give preference to whole grain cereals.

Vegetables and fruits of yellow, red, orange colors (carrots, sweet peppers, pumpkin, peaches and apricots) are often rich in retinol. Dark greens contain a lot of tocopherol (spinach, nettle, wheat sprouts). Let parsley, which contains vitamins A and E, become a permanent “green” addition to your dishes - one bunch of it can fill the daily need for both vitamins.

Add bright colors to the menu on your table, then you won’t feel a lack of vitamins.

Please note - the longer fresh vegetables and fruits are stored, the smaller their vitamin supply becomes. Protect “natural vitamins” from sunlight and exposure to low and high temperatures.

We combine it with benefit

There are few products that contain vitamin A and E at the same time. There is only one way out - to combine various products in one dish. Tocopherol is found in abundance in unrefined vegetable oils (olive, soybean, sunflower), it is recommended to season salads with vegetables that contain a lot of retinol - carrots, spinach, green onions, cabbage and sweet peppers; to enhance the effect, add nuts (peanuts) to the salad , almonds).

In addition, summer salads go perfectly with sour cream - it is healthy and extremely tasty. And nutritionists advise seasoning cereal porridges rich in vitamin E (oatmeal, wheat, buckwheat) with butter, which contains a lot of vitamin A.

Products containing vitamin A and E for children

For the growing body of children, complex A and E are vitally important - without them the musculoskeletal system will not develop, and protein and carbohydrate metabolism may be disrupted. The result can appear already in adolescence - poor immunity, problem skin, disturbances in the functioning of the nervous system, etc. That is why nutritionists pay the greatest attention to children’s nutrition.

It is important that the children's menu contains products containing vitamin A and E. For children, as for adults, we can recommend fresh vegetables in combination with vegetable oils, whole dairy products, cereals, beef and pork liver in the form of pates or soufflés - then the lack of vitamins will not be felt in their diet. The notorious buckwheat porridge with milk, cottage cheese casseroles with sour cream, salads with side dishes of cereals are ideal foods for children.

International name: tocol, tocopherol, tocotrienol, alpha-tocopherol, beta-tocopherol, gamma-tocopherol, delta-tocopherol, alpha-tocotrienol, beta-tocotrienol, gamma-tocotrienol, delta-tocotrienol.

Chemical formula

a brief description of

The active compound of vitamin E was isolated in 1936 from wheat germ oil. Since this substance allowed animals to have offspring, the research team decided to call it alpha-tocopherol - from the Greek " tocos" (meaning the birth of a child) and " ferein"(to grow). To indicate the presence of an OH group in the molecule, “ol” was added to the end. Its correct structure was given in 1938, and the substance was first synthesized by P. Carrère, also in 1938. In the 1940s, a team of Canadian doctors discovered that vitamin E could protect people from coronary heart disease. The demand for vitamin E has increased rapidly. Along with market demand, the number of product types available to the pharmaceutical, food, feed and cosmetics industries has increased. In 1968, vitamin E was officially recognized as an essential nutrient by the Diet and Nutrition Boards of the National Academy of Sciences.

Foods rich in vitamin E

The estimated presence in 100 g of product is indicated:

Daily requirement for vitamin E

As we can see, vegetable oils are the main sources of vitamin E. Also, a large amount of the vitamin can be obtained from nuts. Vitamin E is very important for our body, so it is necessary to ensure that we get enough of it from food. According to official data, the daily intake of vitamin E is:

Scientists believe there is good evidence that consuming at least 200 IU (134 mg) of alpha-tocopherol daily may protect adults against some chronic diseases such as heart problems, stroke, neurodegenerative diseases and some cancers.

The main problem in making vitamin E recommendations is the dependence on polyunsaturated fatty acid (PUFA) intake. There is wide variation in PUFA intake across Europe. Based on the proportional relationship between vitamin E and PUFA requirements, recommendations should take into account the different acid intakes in different population groups. Given the difficulty of achieving recommendations with optimal effects on human metabolism, the daily intake of vitamin E for adults, expressed in milligrams of alpha-tocopherol equivalents (mg alpha-TE), differs in European countries:

• in Belgium – 10 mg per day;
• in France – 12 mg per day;
• in Austria, Germany, Switzerland – 15 mg per day;
• in Italy - more than 8 mg per day;
• in Spain – 12 mg per day;
• in the Netherlands - women 9.3 mg per day, men 11.8 mg per day;
• in Northern European countries - women 8 mg per day, men 10 mg per day;
• in the UK - women more than 3 mg per day, men more than 4 mg per day.

Generally, we can get enough vitamin E from foods. In some cases, the need for it may increase, for example, with severe chronic diseases:

• chronic pancreatitis ;
• cholestatic syndrome;
• cystic fibrosis;
• primary biliary cirrhosis;
• irritable bowel syndrome;
• ataxia.

These diseases interfere with the absorption of vitamin E in the intestines.

Chemical and physical properties

Vitamin E refers to all tocopherols and tocotrienols that exhibit alpha-tocopherol activity. Due to the phenolic hydrogen on the 2H-1-benzopyran-6-ol core, these compounds exhibit varying degrees of antioxidant activity depending on the location and number of methyl groups and the type of isoprenoids. Vitamin E is stable when heated to temperatures between 150 and 175° C. It is less stable in acidic and alkaline environments. α-Tocopherol has the consistency of a clear, viscous oil. It may break down during some types of food processing. At temperatures below 0°C it loses activity. Its activity adversely affects iron, chlorine and mineral oil. Insoluble in water, freely soluble in ethanol, miscible in ether. The color is slightly yellow to amber, almost odorless, oxidizes and darkens when exposed to air or light.

The term vitamin E combines eight related fat-soluble compounds found in nature: four tocopherols (alpha, beta, gamma and delta) and four tocotrienols (alpha, beta, gamma and delta). In humans, only alpha-tocopherol is selected and synthesized in the liver, so it is the most abundant in the body. The form of alpha tocopherol found in plants is RRR-alpha tocopherol (also called natural or d-alpha tocopherol). The form of vitamin E primarily used in fortified foods and dietary supplements is all-rac-alpha tocopherol (synthetic or dl-alpha tocopherol). It contains RRR alpha tocopherol and seven very similar forms of alpha tocopherol. All-rac alpha tocopherol is defined as slightly less biologically active than RRR alpha tocopherol, although this definition is currently being revised.

Beneficial properties and its effect on the body

Metabolism in the body

Vitamin E is a fat-soluble vitamin that is broken down and stored in the fat layer of the body. It acts as an antioxidant, destroying free radicals that harm cells. Free radicals are molecules that have an unpaired electron, making them highly reactive. They feed on healthy cells during a series of biochemical processes. Some free radicals are natural byproducts of digestion, others come from cigarette smoke, carcinogens from grills and other sources. Healthy cells damaged by free radicals can lead to the development of chronic diseases such as heart disease and cancer. Having enough vitamin E in the diet can serve as a preventive measure to protect the body from these diseases. Optimal absorption is achieved when vitamin E is ingested through food. .

Vitamin E is absorbed into the intestines and enters the bloodstream through the lymphatic system. It is absorbed along with lipids, enters chylomicrons and is transported to the liver with their help. This process is similar for all forms of vitamin E. Only after passing through the liver does α-tocopherol appear in the plasma. Most of the consumed β-, γ- and δ-tocopherol is secreted in bile or is not absorbed and is excreted from the body. The reason for this is the presence in the liver of a special substance - a protein that transports exclusively α-tocopherol, TTPA.

The introduction of RRR-α-tocopherol into plasma is a saturating process. Plasma levels with vitamin E supplementation stop rising at ~80 µM, even though doses are increased to 800 mg. Studies indicate that the limitation of plasma α-tocopherol concentrations appears to result from rapid replacement of newly absorbed α-tocopherol in circulation. These data are consistent with kinetic analyzes demonstrating that the entire plasma α-tocopherol composition is renewed daily.

Interaction with other elements

Vitamin E has antioxidant effects when combined with other antioxidants, including beta-carotene, vitamin C and selenium. Vitamin C can restore oxidized vitamin E to its natural antioxidant form. Megadoses of vitamin C may increase the need for vitamin E. Vitamin E may also protect against some of the effects of excessive vitamin A and regulate vitamin A levels. Vitamin E is essential for the action of vitamin A, and high intake of vitamin A may reduce the absorption of vitamin E.

Vitamin E may be necessary to convert vitamin B12 to its active form and may reduce some symptoms of zinc deficiency. Large doses of vitamin E may interfere with the anticoagulant effects of vitamin K and may reduce the intestinal absorption of vitamin K.

Vitamin E increases the absorption of vitamin A in the intestine at medium and high concentrations, up to 40%. A and E together lead to increased antioxidant capacity, protect against some forms of cancer, and support gut health. They work synergistically to prevent obesity, hearing loss, metabolic syndrome, inflammation, immune response, and support brain health.

Selenium deficiency exacerbates the effects of vitamin E deficiency, which in turn can prevent selenium toxicity. A combined deficiency of selenium and vitamin E has a greater impact on the body than a deficiency of only one of the nutrients. The combined effects of vitamin E and selenium may help prevent cancer by stimulating apoptosis in abnormal cells.

Inorganic iron affects the absorption of vitamin E and can destroy it. Vitamin E deficiency is aggravated by iron excess, but supplemental vitamin E prevents it. It is better to take these supplements at different times.

Digestibility

Vitamins are most beneficial when combined correctly. For the best effect, we recommend using the following combinations:

• tomato and avocado;
• fresh carrots and nut butter;
• greens and salad with olive oil;
• sweet potato and walnut;
• sweet pepper and guacamole.

A combination of spinach (which can be cooked, it will have great nutritional value) and vegetable oil will be useful.

Natural vitamin E is a family of 8 different compounds - 4 tocopherols and 4 tocotrienols. This means that if you consume certain healthy foods, you will get all 8 of these compounds. In turn, synthetic vitamin E contains only one of these 8 components ( alpha tocopherol). So, taking a vitamin E pill is not always a good idea. Synthetic medications cannot give you what natural sources of the vitamin can do. There are a small number of medicinal vitamins that also contain vitamin E acetate and vitamin E succinate. Although they are known to help prevent heart disease, we still recommend that you get your vitamin E from food.

Application in official medicine

Vitamin E performs the following functions in the body:

• maintaining healthy cholesterol levels in the body;
• combating free radicals and preventing the occurrence of diseases;
• restoration of damaged skin;
• maintaining hair thickness;
• balance of hormone levels in the blood;
• relief of symptoms of premenstrual syndrome;
• improved vision;
• slowing down the process of dementia in Alzheimer's disease and other neurodegenerative diseases;
• possible reduction in the risk of cancer;
• increasing endurance and muscle strength;
• great importance during pregnancy, growth and development.

Taking vitamin E in the form of a drug is effective in treating:

• ataxia – a motor disorder associated with a lack of vitamin E in the body;
• vitamin E deficiency. In this case, as a rule, 60-75 International Units of vitamin E per day are prescribed.

Most often, the effectiveness of vitamin E in such cases is manifested in combination with other drugs. Before taking, be sure to consult with your doctor.

In pharmacology, vitamin E is found in the form of soft capsules of 0.1 g, 0.2 g and 0.4 g, as well as a solution of tocopherol acetate in oil in bottles and ampoules, fat-soluble vitamins, powder for the manufacture of tablets and capsules with a content of 50% Vitamin E. These are the most common forms of the vitamin. In order to convert the amount of a substance from International Units to mg, it is necessary to equate 1 IU to 0.67 mg (if we are talking about the natural form of the vitamin) or to 0.45 mg (synthetic substance). 1 mg of alpha-tocopherol is equal to 1.49 IU in natural form or 2.22 synthetic substances. It is best to take the dosage form of the vitamin before or during meals.

Use in folk medicine

Traditional and alternative medicine values ​​vitamin E primarily for its nutritional, regenerative and moisturizing properties. Oils, as the main source of vitamins, are very often found in folk recipes for various diseases and skin problems. For example, olive oil is considered an effective remedy for psoriasis - it moisturizes, soothes the skin and relieves inflammation. It is recommended to apply the oil to the scalp, elbows and other affected areas.

To treat various types of dermatitis, jojoba oil, coconut oil, wheat germ oil, and grape seed oil are used. All of them help cleanse the skin, soothe inflamed areas and saturate the skin with beneficial substances.

Comfrey ointment, which contains vitamin E, is recommended for use for arthritis. To do this, first mix the leaves or roots of comfrey (1:1, usually a glass of oil to 1 glass of plant), then make a decoction from the resulting mixture (cook for 30 minutes). After this, the broth is filtered and a quarter glass of beeswax and a little pharmaceutical vitamin E are added. A compress is made from this ointment and kept on painful areas for a day.

Another of the many plants that contain vitamin E is ivy. For treatment, roots, leaves and branches of the plant are used, which are used as an antiseptic, anti-inflammatory effect, and have expectorant, diuretic and antispasmodic effects. The decoction is used for rheumatism, gout, purulent wounds, amenorrhea and tuberculosis. Ivy preparations should be used with caution, since the plant itself is poisonous and is contraindicated during pregnancy, hepatitis and children.

In addition, vitamin E is traditionally considered a fertility vitamin; it is used for ovarian depletion syndrome, male and female infertility. For example, a mixture of evening primrose oil and pharmaceutical vitamin E is considered effective (1 tablespoon of oil and 1 capsule of vitamin, taken for a month three times a day before meals).

A universal remedy is an ointment based on sunflower oil, beeswax and honey. This ointment is recommended to be used externally (for the treatment of various skin lesions, for mastopathy) and internally (in the form of tampons for a runny nose, inflammation of the ears, diseases of the reproductive organs, and also used internally for constipation and peptic ulcers).

Vitamin E in scientific research

• A new study has identified genes that control the amount of vitamin E in corn grains, which could stimulate further improvements in the food and nutritional quality of the product. Scientists conducted several types of analysis to identify 14 vitamin E-synthesizing genes. Recently, six protein-coding genes responsible for the synthesis of vitamin E were discovered. Breeders are working to increase the amount of provitamin A in corn, while simultaneously increasing the composition of vitamin E. Biochemically, they are related, and tocochromanols are essential for seed viability. They prevent subsidence of oils in seeds during storage, germination and early seedlings.
• There's a reason why Vitamin E is so popular among bodybuilders - it really helps maintain muscle strength and health. Scientists have finally managed to understand how this happens. Vitamin E has long been proven to be a powerful antioxidant, and it has recently been studied that without it, the plasma membrane (which protects the cell from leakage of its contents, and also controls the entry and exit of substances) would not be able to fully recover. Since vitamin E is fat soluble, it can actually be incorporated into the membrane, protecting the cell from free radical attack. It also helps preserve phospholipids, one of the most important cellular components that is responsible for cell repair after damage. For example, during exercise, mitochondria burn much more oxygen than normal, leading to more free radical production and membrane damage. Vitamin E ensures their complete restoration, despite increased oxidation, keeping the process under control.
• Zebrafish deficient in vitamin E produced offspring with behavioral and metabolic problems, according to a new study from the University of Oregon. These findings are significant because zebrafish neurological development is similar to human neurological development. The problem may be exacerbated in women of childbearing age who avoid high-fat foods and avoid oils, nuts and seeds, which are among the foods with the highest levels of vitamin E, an antioxidant essential for normal embryonic development in vertebrates. Embryos deficient in vitamin E had more deformities and a higher incidence of death, as well as altered DNA methylation status as early as five days after fertilization. Five days is the time it takes for a fertilized egg to become a swimming fish. The study results suggest that vitamin E deficiency in zebrafish produces long-lasting impairments that are not corrected even by later supplementation of dietary vitamin E.
• A new discovery by scientists proves that eating salad with added vegetable fat helps the absorption of eight beneficial substances. And by eating the same salad, but without oil, we reduce the body’s ability to absorb microelements. According to research, certain types of salad dressings may help you absorb more nutrients. Researchers found increased absorption of several fat-soluble vitamins in addition to beta-carotene and three other carotenoids. This result can reassure those who, even while on a diet, cannot resist adding a drop of oil to a light salad.
• Antioxidant supplements of vitamin E and selenium—alone or in combination—do not prevent dementia in asymptomatic older men, preliminary evidence suggests. However, such a conclusion may not be conclusive due to insufficient study, inclusion of only men in the study, short exposure time to the drug, varying dosage, and methodological limitations based on actual incident reporting.

Use in cosmetology

Due to its valuable properties, vitamin E is often an ingredient in many cosmetic products. In its composition it is indicated as “ tocopherol» (« tocopherol") or " tocotrienol» (« tocotrienol"). If the name is prefixed with a “d” (for example, d-alpha-tocopherol), then the vitamin is obtained from natural sources; if the prefix is ​​“dl”, then the substance was synthesized in the laboratory. Cosmetologists value vitamin E for the following characteristics:

• Vitamin E is an antioxidant and destroys free radicals;
• it has sunscreen properties, namely, it increases the effectiveness of the sunscreen effect of special creams, and also alleviates the condition after sunburn;
• has moisturizing properties - especially alpha-tocopherol acetate, which strengthens the natural skin barrier and reduces the amount of lost fluid;
• an excellent preservative that protects active ingredients in cosmetics from oxidation.

There are also a very large number of natural recipes for skin, hair and nails that effectively nourish, restore and tone them. The simplest way to care for skin is to rub various oils into the skin, and for hair, apply oil to the entire length of the hair for at least an hour before washing once or twice a week. If you have dry or dull skin, try using a mixture of rose oil and pharmaceutical vitamin E to stimulate collagen production. Another anti-aging recipe includes cocoa butter, sea buckthorn and tocopherol solution. A mask with aloe vera juice and a solution of vitamin E, vitamin A and a small amount of nourishing cream nourishes the skin. A mask made from egg whites, a spoonful of honey and a dozen drops of vitamin E will provide a universal exfoliating effect.

Dry, normal and combination skin will be transformed by a mixture of banana pulp, high-fat cream and a few drops of tocopherol solution. If you want to give your skin additional tone, mix cucumber pulp and a couple of drops of vitamin E oil solution. An effective mask with vitamin E for wrinkles is a mask with pharmaceutical vitamin E, potato pulp and parsley sprigs. A mask consisting of 2 milliliters of tocopherol, 3 teaspoons of red clay and anise essential oil will help get rid of acne. For dry skin, try mixing 1 ampoule of tocopherol and 3 teaspoons of kelp - this mask will moisturize and restore the skin.

If you have oily skin, use a mask that contains 4 milliliters of vitamin E, 1 crushed tablet of activated carbon and three teaspoons of ground lentils. For aging skin, a fabric mask is also used, which contains wheat germ oil with the addition of other essential oils - rose, mint, sandalwood, neroli.

Vitamin E is a powerful stimulator for eyelash growth: for this, castor oil, burdock oil, and peach oil are used, which are applied directly to the eyelashes.

For the health and beauty of hair, masks containing vitamin E are indispensable. For example, a nourishing mask with jojoba oil and burdock oil. For dry hair, a mask made from burdock, almond and olive oils, as well as an oil solution of vitamin E, is suitable. If you notice that your hair has begun to fall out, try using a mixture of potato juice, aloe vera juice or gel, honey and pharmaceutical vitamins E and A. To give your hair shine, you can mix olive and burdock oil, an oil solution of vitamin E and one egg yolk. And, of course, we must not forget about wheat germ oil - a vitamin “bomb” for hair. To refresh and add shine to your hair, mix banana pulp, avocado, yogurt, vitamin E oil solution and wheat germ oil. All of the above masks should be applied for 20-40 minutes, wrapping the hair in a plastic bag or cling film, and then rinsed with shampoo.

• sunflower or olive oil, a few drops of iodine and a few drops of vitamin E - will help with peeling nails;
• vegetable oil, vitamin E oil solution and a little red pepper - to accelerate nail growth;
• walnut oil, vitamin E and lemon essential oil - against brittle nails;
• olive oil and vitamin E solution - to soften cuticles.

Use in livestock

All animals require adequate levels of vitamin E in their bodies to support healthy growth, development and reproduction. Stress, physical activity, infections and tissue injuries increase the animal’s body’s need for the vitamin.

It is necessary to ensure its supply through food - fortunately, this vitamin is widely distributed in nature. Lack of vitamin E in animals manifests itself in the form of diseases, most often attacking body tissues, muscles, and also manifested in the form of apathy or depression.

Use in crop production

A few years ago, researchers at the Universities of Toronto and Michigan made a discovery about the benefits of vitamin E for plants. As it turned out, adding vitamin E to fertilizer will reduce the sensitivity of plants to cold temperatures. As a result, this makes it possible to discover new, cold-resistant varieties that will produce better yields. Gardeners who live in colder climates can experiment with the use of vitamin E and see how it affects plant growth and longevity.

Use of vitamin E in industry

Vitamin E is widely used in the cosmetics industry - it is a very common component of creams, oils, ointments, shampoos, masks, etc. In addition, it is used in the food industry as a food additive E307. This supplement is completely harmless and has the same properties as natural vitamin.

Vitamin E is contained in the protective coating of grains, so its amount is sharply reduced when they are crushed. To preserve vitamin E, extraction from nuts and seeds must be done naturally, such as cold pressing, rather than the heat or chemical extraction used in the food industry.

If you have stretch marks from weight changes or pregnancy, vitamin E can greatly help minimize them. Thanks to its powerful antioxidant compounds that stimulate the body to create new skin cells, it also protects collagen fibers from damage that can be caused by free radicals. Additionally, vitamin E stimulates skin elasticity to prevent new stretch marks.

Contraindications and precautions

Vitamin E is a fat-soluble vitamin; it is not destroyed when exposed to sufficiently high temperatures (up to 150-170°C). It is exposed to ultraviolet rays and loses activity when frozen.

Signs of vitamin E deficiency

True vitamin E deficiency is very rare. No obvious symptoms were found in healthy people receiving at least minimal amounts of the vitamin from food.

Vitamin E deficiency may occur in premature infants born weighing less than 1.5 kg. People who have problems absorbing fat in the digestive tract are also at risk of developing vitamin deficiency. Symptoms of vitamin E deficiency include peripheral neuropathy, ataxia, skeletal myopathy, retinopathy, and impaired immune response. The following symptoms may also be a sign that your body is not getting enough vitamin E:

• difficulty walking and difficulty in coordination;
• muscle pain and weakness;
• visual disturbances;
• general weakness;
• decreased sex drive;
• anemia.

If you notice any of these symptoms, you should consider visiting your doctor. Only an experienced specialist will be able to determine the presence of a particular disease and prescribe the appropriate treatment. Typically, vitamin E deficiency occurs as a result of genetic diseases such as Crohn's disease, ataxia, cystic fibrosis and other diseases. Only in this case, large doses of vitamin E supplements are prescribed.

Precautionary measures

For most healthy people, vitamin E is very beneficial, both when taken orally and when applied directly to the skin. Most people do not experience any side effects when taking the recommended dose, but adverse reactions may occur when high doses are taken. It is dangerous to exceed the dose if you suffer from heart disease or diabetes. In this case, the dose should not exceed 400 International Units (about 0.2 grams) per day.

Some studies show that taking high doses of vitamin E, which ranges from 300 to 800 IU every day, may increase the chance of hemorrhagic stroke by 22%. Another serious side effect of taking too much vitamin E is an increased risk of bleeding.

Avoid taking supplements containing vitamin E or any other antioxidant vitamins immediately before or after angioplasty.

Supplements with very high levels of vitamin E can potentially lead to the following health problems:

• heart failure in people with diabetes;
• worsening bleeding;
• risk of recurrent prostate, neck and head cancer;
• increased bleeding during and after operations;
• increasing the chance of dying from a heart attack or stroke.

One study found that vitamin E supplements may also be harmful for women who are in the early stages of pregnancy. High doses of vitamin E can also sometimes lead to nausea, diarrhea, abdominal cramps, fatigue, weakness, headache, blurred vision, rash, bruising and bleeding.

Interaction with other drugs

Because vitamin E supplements can slow blood clotting, they should be taken with caution with similar medications (aspirin, clopidogrel, ibuprofen and warfarin) as they may markedly increase this effect.

Medicines designed to lower cholesterol levels may also interact with vitamin E. It is not known whether the effectiveness of such medications is reduced when taken with vitamin E alone, but this effect is very common when taken in combination with vitamin C, beta-carotene and selenium.

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