Balanced nutrition is very important for maintaining health and strengthening the immune system, as well as performing the body’s daily functions. Implementing a nutritional program that is formed with natural and healthy foods and containing all food groups in moderation provides the body the energy it needs as well as it contains all nutrients in balanced proportions.
In addition to the nutrients that are divided into three groups as protein, carbohydrates and fats, the need for vitamins and minerals should be met. Vitamin E, one of the fat-soluble vitamins; It is a nutrient that has important functions in many areas such as skin health, eye health and hormonal order.
Vitamin E, which is one of the vitamins with antioxidant properties, is also very effective in strengthening the immune system. For this reason, it is important to take the vitamin E needed by the body regularly with nutrients.
What is Vitamin E?
Vitamin E is one of the main types of vitamins, also called tocopherols, that are necessary for the body to perform its daily functions. Just like vitamins A, D and K, vitamin E is soluble in fat and can be stored in the liver.
This vitamin, which is absorbed from the small intestine after it is taken with food, is a rarely seen nutrient element due to its ability to be stored in the liver compared to the water-soluble vitamins. In addition to the liver, some vitamin E can be stored in the heart, kidneys, adrenal glands, muscles and tissues.
This vitamin, which has eight different forms, is the only form that can be used in the human body called alpha tocopherol. Herbal foods containing vegetable oils and valuable oils are among the main sources of vitamin E.
It can be taken into the body with nutrients as well as vitamin E, in some cases, in the form of vitamin E supplements. Daily requirement of vitamin E in adult individuals is 10 mg for men and 8 mg for women. For children, the daily requirement varies between 3-10 mg, depending on the age of the child.
It is very important to meet this requirement on a daily basis. When the vitamin E sources are not consumed in sufficient amount for a long time or vitamin E deficiency develops due to some diseases, some health problems begin to emerge.
What are the benefits of vitamin E?
Vitamin E has many important functions in the human body. In order for many organs in the body to function properly, it is necessary to have enough vitamin E levels. This vitamin is also very important for the hormonal system to work properly. Foods containing vitamin E should be consumed in sufficient amounts, especially in terms of healthy production of sex hormones, prevention of gynecological and urological diseases and increasing reproductive ability.
Vitamin E, which is also an antioxidant vitamin, reduces free radicals and prevents them from causing harmful effects on the body. In this way, it reduces oxidative stress, prevents the formation of genetic damage in cells and helps fight many diseases, especially cancer.
Vitamin E, which contributes to the strengthening of the immune system, contributes to the protection of the body against infectious diseases when it is taken into the body in sufficient quantity. Adequate vitamin E intake is very important for eye and skin health. In order to maintain healthy eye development in children in the period of growth and development, and to protect the eye health in adult individuals, daily vitamin E requirement must be fully met.
In addition, vitamin E is very benefits in terms of providing skin elasticity, increasing the rate of skin renewal, obtaining a healthier skin appearance and preventing defects such as wrinkles.
Some other benefits of vitamin E in the body include:
Prevents cell damage
Thanks to its antioxidant properties, vitamin E prevents free radicals from damaging the cells and causing cancer. In this way, it helps prevent cancer and cardiovascular diseases.
Protects the skin against aging
Vitamin E, which plays an important role in the protection of skin health, contributes to the maintenance of the skin’s moisture balance, rapid healing of wounds and burns, and prevention of wrinkles and other skin problems. At the same time benefits also protect against skin cancer, vitamin E, it takes place in the context of many cosmetic products.
Improves hair and nail health
Vitamin E; It helps hair to grow healthy and fast, and also has a structure that is resistant to breaking and shedding. Vitamin E, which has positive effects in terms of nail health, helps nails to grow healthily while preventing yellowing, cracking and peeling.
Reduces the effects of skin diseases such as eczema and psoriasis
Meeting the daily requirement of vitamin E in full helps to reduce the symptoms related to dryness in skin diseases such as eczema and atopic dermatitis and increase the moisture rate of the skin. It also has important effects in reducing the complications of psoriasis and supporting the treatment.
What is Vitamin E?
In order to meet the daily requirement of vitamin E, basic nutrient types that contain this vitamin in large amounts should be adequately kept in the diet. The most valuable sources of vitamin E;
Vegetable oils such as olive oil, hazelnut oil,
Oil seeds such as nuts, almonds, walnuts, sunflower seeds,
Vegetables and greens such as spinach, cress, parsley, lettuce, celery, cabbage, broccoli, pumpkin,
Fish species such as anchovy, salmon, mackerel, sardine and tuna fish,
Fruits such as avocados, bananas and kiwi,
They are foods like eggs.
Should vitamin E supplements be used?
Vitamin E supplements or vitamin-mineral tablets containing this vitamin can be found in pharmacies and stores where wellness products are sold. However, vitamin E requirement can be fully met with a healthy nutrition program that includes all nutritional groups in balanced amounts.
Therefore, individuals who do not have a medical barrier in consuming foods source of vitamin E do not need to use vitamin E supplements. As with all vitamins and minerals, it is healthier to meet vitamin E naturally.
Therefore, it is not recommended to use vitamin and mineral supplements unconsciously for purposes such as protection from diseases or strengthening the body without consulting a physician, and it should be known that excessive vitamins and minerals can negatively affect health.
In addition, vitamin E supplements may be prescribed for people who have been diagnosed with vitamin E deficiency or those who follow a special diet due to any disease, and therefore cannot consume enough vitamin E resources, on the recommendation of a physician. These supplements are usually in the form of capsules and the frequency and dose of use should be determined by the physician.
Deficiency of vitamin E is generally seen in those who do not consume vegetable oils sufficiently, and in individuals who follow diets with very low fat content. In addition, people with diseases related to the digestive system may develop vitamin E deficiency when the absorption of vitamin E from the intestine is not sufficient. Such situations can be counted between the recommendations of a physician and vitamin E supplements.
Vitamin E deficiency includes conditions such as vision problems, weakness and fatigue, anemia, cracks in the skin and tongue, anemia, easy bruising on the skin, muscle and bone pain, muscle loss, deterioration of nail and hair health. Since many of these symptoms are symptoms that can be seen in different diseases, people who experience symptoms should definitely apply to health institutions and undergo an examination.
If you are experiencing symptoms of vitamin E deficiency, you can contact a healthcare provider and have the necessary tests done. You can find out if you need vitamin supplements according to your examination and test results, you can protect your health by paying attention to the recommendations given by your doctor.