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Vitamin E
In 1922, vitamin E was discovered by scientists Bishop and Evans. Vitamin E is rightly called the vitamin of "fertility and youth", because it restores the body during the aging process and increases the productivity of male and female reproductive organs.
Basic information about vitamin E
This vitamin is known to science under the name tocopherol, it is also called the antisterile vitamin. Tocopherol is a very strong antioxidant. It slows down the cellular aging of the body, stopping the harmful effect of free dangerous radicals on cells. Tocopherol is one of the vitamins that can be measured in "international units", and they are equal to 1 milligram (IU = 1 mg).
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Daily requirement for vitamin E
A person should consume 140-220 IU of antisterile vitamin per day.
Why is the need for vitamin E increasing?
If polyunsaturated fats (vegetable fats) are consumed, then a spoonful of such vegetable fat should be combined with 100 IU of vitamin E. During physical activity, athletes need to consume more vitamin E. This is also recommended for people living in high-altitude areas and in places contaminated by radiation. During stress, during puberty and growth of the body, during menopause, it is useful to increase the content of this vitamin in the body.
Vitamin E absorption
If vitamin E is taken with bile and fats, it will be perfectly absorbed by the body.
The beneficial effects of vitamin E on the body
Vitamin E is a real find for the body: it prevents the formation of blood clots, activates the work of the sex and endocrine glands, prevents the occurrence of heart failure, it rejuvenates the body and increases its defense system.
Tocopherol can help male potency and prevent unwanted abortion in women, together with vitamin A it helps the lungs process polluted air, activates muscle function and helps heal burns.
Interaction of vitamin E with other elements of the body
Vitamin A and selenium (Se) are oxidized to a lesser extent with the help of vitamin E. Preparations that partially consist of iron (Fe) block the work of vitamin E. In order not to disturb the balance of vitamins in the body, it is worth taking iron-containing preparations 10-12 hours before taking vitamin E. If you have breakfast, taking preparations with iron (Fe), then vitamin E can be taken only after dinner.
Signs of Vitamin E Deficiency
Muscle weakness, sexual dysfunction, spontaneous abortions, visual impairment in children, brown "speckled" skin pigmentation are clear signs of a deficiency of the antisterile vitamin. In children, vitamin deficiency can also manifest itself on the teeth in the form of "chalk" spots.
Signs of Vitamin E Overdose
Tocopherol is considered a non-toxic vitamin. If taken in large doses (up to 4000 IU) every day, and for a long time, a person may experience intestinal disorders and ulcers on the tongue and lips.
What influences the amount of vitamin E in foods?
Long-term storage, cooling, strong heating, interaction with light and air - all this can destroy vitamin E. When frying fats, up to 98% of the active substance can be lost, so the best way to get this vitamin is to dress salads with vegetable oils.
Causes of Vitamin E Deficiency
Since people nowadays mainly consume finely ground flour, it has become impossible for wheat germ to enter the body. Thus, the dose of vitamin E in the body has dropped from 150 IU to 7 IU.
Products that contain vitamin E
Almonds and hazelnuts contain up to 25 mg of vitamin E, peanuts and cashews – 6-10 mg, dried apricots, sea buckthorn and eel – up to 6 mg, wheat – 3.2 mg, and oatmeal and viburnum – 1.7-2 mg of tocopherol. To replenish the body with vitamin E, you need to constantly consume these products.