Vitamin E

Vitamin E

Why do you need vitamin E?

The main positive feature of vitamin E is its antioxidant effect. Thanks to him, the cells become more resistant to external factors, which, in turn, can prolong the body’s youth.

Vitamin E deficiency occurs with a limited consumption of vegetable oils and nuts, and causes muscular dystrophy, atrophy of liver cells, and also contributes to the inhibition of sexual functions in the development of infertility.

What is the benefit of vitamin E?

Vitamin E affects the metabolism, improves cell nutrition and strengthens the walls of blood vessels – with sufficient consumption and with an adequate level of physical exertion, muscle growth is more rapid.

In addition, due to antioxidant functions, this vitamin has a positive effect on the skin, helps to preserve its youth, as well as helps to heal various wounds and injuries.

Vitamin E: need and overdose

The need for an adult in vitamin E is 10-15 mg per day – this amount is contained in 30 g of sunflower oil or 100 g of olive oil. It is important that this vitamin can accumulate in the body and cause intoxication.

Eating up to 200 mg of vitamin E a day is relatively safe, and exceeding 1000 mg can cause health problems. Overdose symptoms are headache, fatigue, gastrointestinal problems, double vision and muscle weakness.

Eggs are one of the main sources of vitamin E. How many eggs can you eat per day without harm to health?

Vitamin E content in foods

Most of all vitamin E is found in wheat germ oil (215 mg per 100 g), followed by sunflower oil (56 mg), almond oil (40 mg), sunflower seeds (35 mg), almond (26 mg), and olive oil (12 mg).

It is important to note that although this vitamin is highly resistant to heat and can withstand temperatures above 170 degrees, it is destroyed by the action of the sun and UV rays. Accordingly, it is necessary to store oil in the dark.

Do I need to take vitamin E extra?

Despite the fact that this vitamin is destroyed in the stomach and no more than 50% is absorbed, most people who eat vegetable oil, eggs or nuts do not suffer from vitamin E deficiency.

Being a fat-soluble vitamin, it tends to accumulate in the body, which can cause intoxication. Supplementing vitamin E is recommended only after consulting with your doctor.