Vitamin E is a fat-soluble substance and is believed to function primarily as an antioxidant, often associated with the prevention of diseases caused by oxidative stress.
Most vitamin E in the nutrition comes from fats, butter, margarine and vegetable oils (which have the highest concentration of vitamin E).
Chemical data and metabolism
The term vitamin E includes 8 fat-soluble isomers: four tocopherols and four tocotrienols, among which alpha tocopherol has the highest nutritional value. Vitamin E found in nature is commonly known as d-alpha-tocopherol or RRR alpha-tocopherol.
Alpha-tocopherol is the most abundant and important form of vitamin E in human plasma and tissues. Vitamin E is broken down by the digestive system similarly to other dietary fats and its absorption is only 20-50%. Vitamin E absorption is affected by the amount of fat in the meal. In order for vitamin E to be better absorbed by the body, use products containing vitamin E together with fat-containing products, such as vegetable oil.
After absorption, vitamin E is distributed in the tissues of the body through plasma lipoproteins and stored in various parts of the body, such as skeletal muscles, adipose tissue. Vitamin E is also present in all cell membranes and is also found in ocular tissues, where it is distributed in the macular and peripheral regions of the retina, the retinal pigment epithelium, and the choroid.
Functions and health
Vitamin E is a fat-soluble antioxidant that scavenges free radicals and prevents chain reactions of lipid destruction. Lipids are an essential component of cell membranes and vitamin E helps maintain the stability of cell membranes.
Vitamin C and vitamin E, in addition to their antioxidant properties, play an important role in immune system functions, regulation of gene expression, and other metabolic processes.
The antioxidant activity of vitamin E has been widely studied for its ability to prevent chronic diseases with components of oxidative stress, such as cardiovascular disease and cancer, and to help prevent clogging of arteries by blocking the conversion of cholesterol to plaque and suppressing arachidonic acid metabolism, thereby dilating blood vessels and inhibiting platelet aggregation. Vitamin E also thins the blood, allowing it to flow more easily through the arteries.
Vitamin E and eye health
Vitamin E is thought to protect eye cells from free radical damage. Cataracts (an age-related clouding of the lens in the eye that affects vision) and age-related macular degeneration (an eye condition that causes damage to the macula) are the two leading causes of vision loss in the elderly.
It has been proven that factors such as intensive oxygen metabolism, constant exposure to light, high concentration of polyunsaturated fatty acids, the presence of photosensitizers cause oxidative stress and promote the generation of free radicals.
Thanks to its antioxidant properties, vitamin E can have a protective effect against harmful radicals, thereby delaying and reducing the risks and progression of these diseases.
Recommended daily dose
Currently, vitamin E content is mostly indicated by the unit of measurement of biological activity, IU, rather than the amount in milligrams. 1 mg of alpha-tocopherol corresponds to 1.49 IU of the natural form or 2.22 IU of the synthetic form.
1 IU unit of alpha-tocopherol corresponds to 0.67 mg of naturally occurring alpha-tocopherol or 0.45 mg of synthetic alpha-tocopherol.
Recommended daily dose:
1-3 years – 0.4 mg/d;
4-6 years – 0.6 mg/d;
7-10 years – 0.7 mg/d;
11-14 years – 0.8 mg/d;
15-18 years – 1.0 mg/d;
For adults – 1.2 mg/d.
For elderly people at risk of macular degeneration, it is recommended to increase the dose of vitamin E to 360 mg/d.
Vitamin E deficiency
Severe vitamin E deficiency leads to neuromuscular abnormalities and includes symptoms such as muscle weakness, loss of muscle mass, abnormal eye movements and visual disturbances.
Vitamin E deficiency has been observed in people with severe malnutrition, genetic disorders or fat malabsorption syndromes such as cystic fibrosis.
Vitamin E deficiency has been found in premature infants.
Best food sources of vitamin E
- Advice
Most foods that are good sources of vitamin E do not require cooking. Consume fresh products in your diet, such as vegetables, fruits.
- Advice
Use products rich in vitamin E together with fat-containing products. Try fresh spinach salad with sunflower oil. Adding a handful of almonds, peanuts or sunflower seeds to food improves and supplements vitamin E intake.
- Advice
For food preparation choose boiling or steaming method, as it does not reduce the concentration of vitamin E in the products.
4.Advice
When using vegetable oil for frying, avoid overheating the oil and keep the cooking time to a minimum.
5.Advice
Store foods rich in vitamin E in sealed containers. The bottle of vegetable oil should be tightly closed and hidden from light.
Vitamin E plays a vital role in ensuring the body's functions and protection against harmful free radicals. In order to get the necessary amount of the vitamin, a complete diet is necessary, including fresh vegetables, fruits, nuts, seeds, and vegetable oils. If it is not possible to take enough vitamins with food, nutritional supplements can be an additional solution.