You know the characteristics of A, B, C and D. What do you know about this one? We tell you why it is necessary and what happens if you are deficient.Vitamin E is a vital nutrient for good health and is found in a wide variety of foods. It is best consumed through a healthy diet: deficiency is rare and overdose can occur through supplementation. Those who have certain diseases or take certain medications should be careful with them.It was discovered in 1922, when it was revealed that it cured reproductive problems in rats fed a diet rich in vegetable oils. For this reason it was identified as "the fertility vitamin". However, the chemical substance that causes these effects was not known until 1978, and was named tocopherol.
How much do you need?
The best dietary sources of vitamin E include walnuts, almonds, peanuts, hazelnuts and vegetable oils such as sunflower, wheat germ, safflower, corn and soybean oils, according to the U.S. National Library of Medicine. Sunflower seeds and green leafy vegetables such as spinach and broccoli also contain it.
The recommended daily amount is 15 milligrams for people over 14 years of age, according to the U.S. National Institutes of Health. Women who are breastfeeding may need a little more, so the recommended daily dose for breastfeeding women is 19 mg. For babies up to 6 months, 4 mg and 5 mg. From one year to 3, 6; from 4 to 8, 7, and from 9 to 13, 11 mg. Most people can get enough from a healthy diet and do not need supplements. Always consult a physician before taking any additional complexes, especially if you are on any type of treatment. More than 250 are not compatible when interacting with it, according to 'Drugs.com'.
Including more vitamin E in your diet brings many benefits. As a fat-soluble nutrient it helps protect cells from damage caused by unstable molecules called free radicals, compounds that form when the body transforms food consumed into energy. "It may also help reduce a variety of health problems, from heart disease to cancer and possibly even dementia," Somer tells 'Live Science '.
It is also vital for a properly functioning immune system. As a powerful antioxidant, it helps cells fight infection. This vitamin also protects eyesight. A 2015 study by the Department of Epidemiology and Health Statistics, Qingdao University School of Medicine found that its intake and high serum and tocopherol levels were associated with a lower risk of age-related cataracts.
In addition, it plays an important role in the production of hormone-like substances called prostaglandins, which are responsible for regulating a variety of bodily processes such as blood pressure and muscle contraction. Research published by the US National Library of Medicine showed that it aids in muscle repair after exercise. People with Crohn's disease, cystic fibrosis or inability to secrete bile from the liver to the digestive tract may need water-soluble supplements to avoid digestive problems.