What foods contain vitamin E - what is it for, symptoms of deficiency and excess in the body

What is vitamin E for?

One of the vital vitamins, the deficiency of which leads to systemic disorders in the body. It belongs to the fat-soluble category and is more fully absorbed in combination with vitamins A, C, D, zinc and selenium. It has a pronounced antioxidant property: it inhibits oxidation processes, prevents damage to healthy cells by decay products.

Vitamin E regulates the processes of tissue restoration of the skin, mucous membranes, internal organs, the production of collagen, hormones, and amino acid metabolism. Its normal level ensures timely tissue regeneration, protection from excessive ultraviolet radiation, exposure to carcinogenic substances, premature aging, normal functioning of the reproductive system, and hematopoiesis.

Tocopherol hypervitaminosis

The human body at any age needs increased dosages of vitamin E. Newborn children under 6 months of age need 3 mg of this substance every day. As a rule, with natural feeding, this volume is compensated by breast milk. Over the age of 6 months, the child’s body should receive at least 4 mg of this substance. From 1 to 3 years of age, the need for vitamin E increases to 6 mg. Children aged 4 to 10 years need at least 7 mg of tocopherol per day. With a balanced diet, the possibility of developing tocopherol hypervitaminosis is practically excluded. Clinical manifestations of excess of this vitamin usually develop with the use of synthetic forms of vitamin E.

Symptoms of Vitamin E Deficiency

Hypovitaminosis in childhood causes the development of dermatitis, rickets and decreased vision. Long-term deficiency slows down the development of speech, provokes anemia, neurological disorders: coordination of movements, attention.

In adults, the condition of the skin and hair worsens, inflammatory and endocrine diseases occur more often, the cardiovascular system suffers, fertility decreases, women experience menstrual irregularities, and premenstrual syndrome is severe. With severe hypovitaminosis, hormonal imbalance, infertility, and signs of early aging develop. If a vitamin E deficiency is detected, in addition to correcting the diet, it is necessary to take special pharmaceuticals.

Characteristics of tocopherol

For the first time, information about this organic compound was provided by Herbert Evans, who in 1922 conducted a series of medical experiments. Laboratory rats that received daily food supplemented with B vitamins, ascorbic acid, vitamin D and A eventually became unable to reproduce. After wheat germ and lettuce were introduced into the diet of experimental animals, the reproductive ability of laboratory rats was restored. From this point on, tocopherol was called the reproduction vitamin.

In 1931, clinical trials were continued by Olcott and Mattill, who discovered additional properties of this vitamin. It has been clinically proven that the form of tocopherol found in food is most successfully absorbed by the human body, in contrast to the synthetic form of vitamin E found in pharmaceutical preparations.

How to take vitamin E correctly

When administered orally, capsules with alpha-tocopherol are swallowed whole without crushing. Drink with enough water. Recommended time of administration is during meals. It is advisable to include foods rich in vitamin E in your diet.

The treatment regimen is individual, depending on the physical condition and age. For prevention, adults are recommended to take 400 mg. vitamin per day. The course of therapy depends on the type of disorder present. It is recommended to take the vitamin cyclically: daily for several weeks, with repeat treatment after a break.

The drug does not affect the ability to drive vehicles and complex equipment, does not cause drowsiness, decreased performance, or changes in the speed of psychomotor reactions.

Vitamin E content in fruits and vegetables

Table of vitamin E content in products from the category - fruits and vegetables. The chart shows the percentage of vitamin E from the daily requirement, calculated based on a 100 g serving of the product.