With the fitness fashion of these times, it is important to fully know all the vitamins that our body needs and today it is the turn of Vitamin E. This nutrient is the main antioxidant that serves to protect cells against free radicals (compounds that are created when the body transforms food into energy).

It also serves as a stimulant for the immune system, dilates blood vessels, among many other functions. If you want to know  what Vitamin E is for , we invite you to continue reading this article. Enjoy it!

Vitamin E

This is a fat-soluble nutrient (compound that dissolves in fat and oil), found in fatty foods; once after passing into our body, it is stored in adipose (fatty tissues). This vitamin is applauded for its functions: It protects the skin, prevents cancer and atherosclerosis.

Its name comes from 8 soluble compounds, which are divided into two branches (tocopherols and tocotrienols), where these are synthesized thanks to plants and are: Alpha-tocopherol, Beta-tocopherol, Gamma-tocopherol, Delta-tocopherol, Alpha-tocotrienol, Beta-tocotrienol, Gamma-tocotrienol, Delta-tocotrienol.

It is not a vitamin that works alone, it depends on other nutrients. For best functioning, Vitamin E must be combined with foods that produce Vitamin C, Vitamin B3, Glutathione, and Selenium.

Vitamin E is not a nutrient that must be consumed in large quantities, if you want to obtain a greater impact of its benefits, it must be consumed in smaller quantities, but never in its absence. An increase in it and for a long time can cause death and increase the risk of prostate cancer. Nothing in excess is good.

Vitamin E in the human body

In the human body, this vitamin contributes in important aspects. It serves in the human body as an antioxidant because it protects us against the damage that is caused by free radicals. These free radicals are also found in the environment produced by environmental pollution and ultraviolet rays.

In turn, it acts as a stimulant for the immune system, in order to fight the bacteria and viruses that invade. It is a support for a better dilation of blood vessels to prevent blood clotting that may occur inside. And, in addition, the cells generate Vitamin E so that they interact with each other for a better function in the human body.

Some other functions it fulfills are that it helps reduce degenerative diseases, the oxidation of bad cholesterol that leads to promoting arterial obstruction, it serves as a protector of cell membranes that fight diseases, for example, cancer and prevents cataracts.

On the face, on the skin

It not only takes care of us on the inside, it also takes care of us on the outside. Vitamin E takes care of our skin, that is why many cosmetic industries use this nutrient for their products, generating a healthy and rejuvenated skin for their public.

In the skin, vitamin E prevents cell degeneration while maintaining the immune system, it also allows for a better feeding of the tissue thanks to a better micro-circulation of the skin. It acts as a reducer of inflammation of the skin, reduces scars and wrinkles by stretching it and is a protector against ultraviolet rays avoiding stains that may be caused.

This compound in a nutshell is not only excellent for the face , but also for the skin, maintaining the structure of its cells.

In the hair

Not only the cosmetic industries make millionaires with Vitamin E for their products, in order to rejuvenate and care for the skin, but they also make hair products with Vitamin E.

The powerful Vitamin E is recommended in its use for hair to prevent hair loss, acts as a stimulator for its growth and also repairs split ends. As little works miracles as growing hair for bald people, but with good care, you are unlikely to need it.

With Selenium

This nutrient only acts as a vitamin for the human body, in the same way it offers very good benefits. But combined it serves as a good supplement. Here Selenium comes into the picture, which is also a vital antioxidant and more so if combined with Vitamin E. Together they produce antibodies to keep the heart healthy.

Its benefits are the following: it is an anti-cancer and anti-aging agent, prevents cell degeneration (antioxidant), improves the skin by forming collagen and elastic fibers, improves the function of the immune system, acts as a protector against ultraviolet rays and increases the absorption of vitamins. and that of nutrients.

Without leaving behind it also improves cardiovascular health, prevents red blood cells, clogged arteries and cataracts, helps to heal better, also in memory, prevents leg cramps, degenerative diseases and protects and strengthens nerve cells and the reproductive system.

Vitamin E 400

Vitamin E 400 is a supplement for that lack of it, but it is also a high dose and very dangerous for health. A dose of this supplement, or any other that generates that amount, can accelerate the risk of prostate cancer. This should be used in moderation and a supplement of that amount should be consumed once or twice a day (no more).

This supplement is to avoid the absence of the vitamin, but it should not be ingested as a substitute for a varied diet and it should not be used as a healthy lifestyle. That is why you should consume foods that produce the same to avoid the absence of it.

Nor should it be consumed for a long period of time, it can cause hypervitaminosis, because the body cannot eliminate such an amount. This leads to bleeding, heart problems, and damage to the digestive system, among others. Everything is better with a balanced diet.

Foods with high vitamin E index

There is a wide variety of common natural foods that contain an important contribution of vitamin E. It is certain that many of these are not lacking in our pantries.

  • Swiss chard, spinach
  • Raw nuts and seeds
  • Turnip greens
  • Brown mustard
  • Cauliflower, broccoli, and kale
  • Plant oils
  • Parsley
  • Olives and papayas

Dose according to age

No matter how good and necessary Vitamin E is, it has its rules and each person has different doses: children from 0 to 6 months should consume 4mg (6IU) of the vitamin, those from 7 to 12 months of 5mg (7.5 IU), from 1 to 3 years of 6mg (9IU), if you are 4 to 8 years old it should be 7mg (10.4IU), children from 9 to 13 years of 11mg (16.4IU), if you have between 14 to 18 years of age should be 15mg (22.4IU), adults should consume an amount of 15mg (22.4IU) as well as women and those who are in lactation as well as adolescents, the amount should be 19mg (28.4IU ).

* UI = International unit of measurements of quantities of substances.

Like everything in life, if you do not exceed the good, everything will be better. As good as Vitamin E is, you already know that the risk of abusing it can lead to the worst, so enjoy life and take advantage of its benefits moderately. We hope you have enjoyed this article. Thanks for reading!

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Dr. Samantha Robson ( CRN: 0510146-5) is a nutritionist and website content reviewer related to her area of ​​expertise. With a postgraduate degree in Nutrition from The University of Arizona, she is a specialist in Sports Nutrition from Oxford University and is also a member of the International Society of Sports Nutrition.

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