Known for its antioxidant properties, vitamin E is an essential nutrient with many health benefits. As research into its potential progresses, more and more people are discovering the importance of vitamin E for overall well-being. In this article, we’ll explore the uses of vitamin E, the foods it occurs naturally in, and why it should be a staple in everyone’s diet.
Vitamin E is an essential nutrient that not only helps protect the body, but also provides numerous health benefits. It is a powerful antioxidant that can help reduce inflammation and guard against free radical damage, two factors linked to many chronic diseases.
Its ability to reduce inflammation in the body.
Vitamin E works by inhibiting the activities of enzymes that produce inflammatory chemicals, such as prostaglandins and leukotrienes. This may help reduce pain and swelling associated with joint conditions, such as rheumatoid arthritis, and may also improve overall cardiovascular health. Likewise, vitamin E has been shown to inhibit the formation of blood clots, which can lead to serious cardiovascular events such as strokes and heart attacks.
Its role in protecting against free radicals.
Free radicals are unstable molecules that damage cells, causing oxidative stress that can lead to chronic disease. By acting as an antioxidant, vitamin E helps neutralize these harmful molecules before they can cause damage. This protective action has been associated with a reduced risk of cancer, Alzheimer’s disease and other age-related diseases. It has been shown that vitamin E boosts immunity by stimulating the production of white blood cells and reducing cell inflammation.
Its role in maintaining healthy skin
Vitamin E helps maintain healthy skin by increasing collagen production and protecting against the sun’s UV rays. Studies have shown that topical application of vitamin E can help reduce wrinkles and other signs of aging on the face and neck, while oral supplementation can improve skin hydration levels from within. . Vitamin E may also be beneficial for treating certain skin conditions such as eczema or psoriasis due to its anti-inflammatory properties.
Vitamin E: All age groups must respect their RDA per day.
According to ANSES, a table detailing the recommended nutritional intake by age group:
|
age range |
RDA (mg/d) |
AGE |
|
infants |
4
5 |
Less than 6 months
More than 6 months |
|
Children |
7
9 |
From 1 to 3 years and from 4 to 6 years
From 7 to 10 years old |
|
teenagers |
10
8 |
From 11 to 14 years old and from 15 to 17 years old
Teenage girl: 15 to 17 years old |
|
adult man |
10 |
18 and over |
|
Women |
9 |
18 and over
Pregnant Breastfeeding |
What happens to our body in case of vitamin E deficiency?
Vitamin E deficiency can have various negative consequences on the human body, which vary depending on the age group.
Infants:
Vitamin E deficiency in infants can cause anemia, stunted growth and development, and reduced antioxidant activity in the brain. It can also lead to dermatitis, muscle weakness and vision problems.
Children :
In children, vitamin E deficiency can impact physical growth and development as well as neurological development. It is known to cause blurred vision, bone fragility, poor growth, low muscle tone, cognitive deficits and weakened immune system. In addition, it increases the risk of developing neurological disorders such as epilepsy or cerebral palsy.
Teenagers:
Teenagers who are deficient in vitamin E may experience significant fatigue due to poor functioning of various organs in the body. They may also suffer from impaired cognitive performance and an increased risk of developing certain cancers. Moreover, they are more prone to developing skin problems such as acne, due to the breakdown of sebum production caused by a lack of vitamin E.
Adults:
Adults with vitamin E deficiency have a significantly increased risk of heart disease and are more susceptible to infections due to weakened immune systems. They may also experience difficulty balancing their hormone levels, have dry skin, brittle hair and nails. In addition, they often develop muscle weakness resulting in muscle cramps and spasms that can make daily activities difficult or even impossible.
The elderly :
In older adults, vitamin E deficiencies can lead to further deterioration in physical health, causing even more severe muscle weakness than younger generations experience, as well as an increased risk of stroke or heart attack. due to the weakening of the cardiovascular system associated with this age group. The health of the skin is thus greatly affected by the lack of vitamin E, which leads to dryness that causes itching or a flaking sensation that can often become painful over time if not taken care of properly. or if one does not take dietary supplements or supplements.
What foods are rich in vitamin E?
- Sunflower seeds: 42.3 mg / 100 g.
- Almond oil: 39.2 mg / 100 g.
- Safflower oil: 36.4 mg / 100 g.
- Rice bran oil: 32.3 mg / 100 g.
- Cod liver oil: 30 mg / 100 g.
- Rapeseed oil: 27.7 mg / 100 g.
- Almonds with skin, extra virgin olive oil: 22.3 mg / 100 g.
- Hazelnuts: 16.3 mg / 100 g.
- Grape seed oil: 15.7 mg / 100 g.
- Peanut oil: 14.2 mg / 100 g.
- Corn oil: 13.2 mg / 100 g.
- Wheat germ: 10.2 mg / 100 g.
- Linseed oil: 8.99 mg / 100 g.
- Soybean oil: 6.1 mg / 100 g.
- Raw chard: 4 mg / 100 g.
- Boiled or boiled spinach: 3.98 mg / 100 g.
- Argan oil: 3.6 mg / 100 g.
- Dandelion: 3.44 mg / 100 g.
- Avocados: 2.23 mg / 100 g.
