Vitamin E is a powerful antioxidant that is soluble in fat and plays a significant role in maintaining good health. Unlike water-soluble vitamins, which require regular replacement, fat-soluble vitamins such as vitamin E can be stored in the liver and fatty tissues of the body.
It is a collective term used for a group of compounds known as tocopherols and tocotrienols. The most prevalent and dynamic form of vitamin E in the body is alpha-tocopherol.
This essential micronutrient acts as an antioxidant, protecting cells from damage caused by free radicals. Free radicals are unstable molecules that can build up and play a role in diseases such as cancer, heart disease and eye disorders.
It neutralizes free radicals, preventing oxidative damage. It is believed to provide many health benefits due to its antioxidant properties.
Antioxidant Properties of Vitamin E
Vitamin E is a powerful antioxidant that helps cells fight against the damage caused by free radicals. Free radicals are unstable molecules and they are accumulators that are usually produced very fast from metabolic processes as well as environmental factors like pollution and cigarette smoke.
The antioxidant capacities are based on its ability to give away electrons to free radicals, thus neutralizing them and stopping their oxidation of cell membranes, proteins, and DNA. Free of radicals, vitamin E donates electrons, so vitamin E becomes a stable radical that is no longer reactive.
It is a fat-soluble vitamin, so it is incorporated into cell membranes. This ensures that the free radicals are not able to harm the cell membranes. The cell membrane consists of fatty acids and these are easily oxidized. It protects the cell membranes and hence, cell integrity and stability.
It also prevents LDL cholesterol from oxidation. Oxidized LDL is more prone to accumulation on the walls of blood vessels and forming plaques, which can result in an increased risk of cardiovascular disease. Vitamin E does this by preventing the oxidation of LDL. It thus prevents the formation of plaque that leads to atherosclerosis and heart diseases.
Overall, the potent antioxidant activities contribute to the reduction of oxidative stress in the entire body. This also offers many advantages such as the lower risk of chronic diseases and inflammation.
Heart Health & Vitamin E
Vitamin E plays an important role in heart health due to its antioxidant properties. It helps reduce inflammation and oxidative stress, major contributors to the development of cardiovascular diseases. In addition, it increases blood circulation, maintains the healthy function of blood vessels and prevents the oxidation of cholesterol, which can lead to the formation of plaque in blood vessels. Vitamin E plays an essential role in maintaining heart health and reducing the risk of heart disease by protecting against free radical damage and promoting healthy blood flow. Including foods or supplements high in vitamin E in your diet can help maintain heart health and overall health.
Cancer Prevention
Vitamin E has been researched for its potential role in cancer prevention due to its antioxidant properties. When free radicals damage DNA, it neutralizes them as an antioxidant, reducing cancer risk. Vitamin E helps reduce inflammation and oxidative stress, which reduces the risk of certain types of cancer. More research is needed to confirm the anti-cancer properties. Antioxidant properties provide a biologically plausible mechanism for how they may help prevent the initiation and progression of cancer.
Eye Health & Vitamin E
Vitamin E is a crucial nutrient that supports good eye health and promotes clear vision. The antioxidant properties found in it help protect the eyes from oxidative damage caused by free radicals and pollutants such as air pollution and cigarette smoke.
An age-related eye disease that can lead to blindness is macular degeneration, which is prevented by the antioxidants. Research suggests that increased intake of vitamin E is associated with a lower risk of macular degeneration. It can help stop the progression of macular degeneration in the eyes, by fighting free radicals before they can damage the retina and macula.
It has been found that vitamin E can potentially lower the chance of developing cataracts. Cataracts cloud the lens of the eye resulting in blurred vision. Antioxidants protect the lens of the eye from oxidative damage, which helps prevent cataracts. Taking supplements is associated with lower rates of cataracts.
Vitamin E may benefit individuals with dry eyes, a condition characterized by inadequate tear production. The antioxidants present in it can lubricate and reduce eye inflammation. Those who suffer from persistent dry eye problems can find relief by using eye drops.
Skin Health and Anti-Aging
Vitamin E is a powerful antioxidant for skin health and anti-aging benefits. When applied topically, it helps protect the skin from UV rays and pollution-induced free radicals that cause oxidative damage. This product can diminish the appearance of fine lines, wrinkles, and dark spots on the skin.
It also promotes the production of collagen in the skin. A structural protein called collagen makes the skin smooth, firm and youthful. It reduces sagging and increases skin elasticity by increasing collagen.
In addition, it strengthens the skin’s natural barrier, which helps retain moisture in the skin. Skin appears more supple and soft due to the hydrating effect. Additionally, it can relieve eczema and other dry, itchy skin disorders.
Immunity
Vitamin E is a vital compound for a healthy immune system. This fat-soluble vitamin is a powerful antioxidant that helps prevent cell damage due to free radicals. It has been proven that vitamin E supplementation can improve immunity and help fight infection.
Some of the ways vitamin E boosts immunity include:
- Increasing T cell function – T cells are a type of white blood cell essential for immunity. Vitamin E facilitates T cell multiplication and functioning.
- Regulating cytokines – Cytokines are proteins produced by the immune cells.
It contributes to controlling the production and action of cytokines. - Enhancing phagocytosis – The main role of phagocytic cells is pathogen ingestion and destruction. It provides an immunologic boost, enhancing the phagocytosis of infection.
- Protecting B cells – The function of B-cells is to produce antibodies that can help to identify and neutralize a pathogen or other foreign particles. It is known to keep B cells healthy.
- Combating inflammation – Vitamin E has anti-inflaming effects that can aid in the treatment of inflammation resulting from acute disease or infection.
Adequate intake is therefore necessary for an enhanced immune defence and heightened resilience. Supplementation might be a good help for those who have immunity impairment by providing them with more immune-boosting benefits after the intake of supplements. Vitamin E, which is one of the best-known micronutrients, strengthens the immune system.
Cognitive Health
Vitamin E is essential for maintaining cognitive function and reducing the risk of age-related dementia. This is because it has strong antioxidant properties that protect the brain from damage caused by free radicals.
A study has linked vitamin E intake to improved cognitive function and a slower rate of cognitive decline in older adults. According to a study involving more than 5000 participants, those with the highest vitamin E intake had a 25% lower risk of dementia over 6 years.
Additionally, it may help delay the progression of Alzheimer’s. It is believed to help prevent amyloid plaques and oxidative damage associated with Alzheimer’s. Several clinical trials have demonstrated that Alzheimer’s patients have a decreased intake of vitamin E supplements.
Vitamin E-Rich Foods to Incorporate into Your Diet
Vitamin E is found naturally in many foods. The best sources are:
- Vegetable oils like wheat germ, sunflower, and safflower oil
- Nuts like almonds, hazelnuts, pine nuts
- Seeds like sunflower seeds
- Green leafy vegetables like spinach and broccoli
- Avocados
- Salmon and trout
- Mangos
- Butternut squash
- Tomatoes
Recommended Dietary Allowances and Supplementation
For adults, the recommended daily allowance (RDA) for vitamin E is 15 mg. Although the deficiency is uncommon, many people do not consume enough in their diet. You can make sure you get enough of it by eating foods that are rich in nutrients. If necessary, supplementary food is also given. A person’s daily intake should not exceed 1,000 mg from all sources. Overdoing it over time can lead to bleeding problems.
Are there any potential side effects associated with taking Vitamin E supplements?
Although it is generally safe, high doses of supplements can cause side effects. Certain people may encounter problems related to their digestive system, such as feeling nauseous, experiencing diarrhea, or developing stomach cramps. In addition, excessive intake of Vitamin E over a prolonged period may increase bleeding or interfere with blood clotting. Before beginning any supplementation regimen, it’s important to consult with a healthcare provider. This ensures that you take the appropriate dosage and allows for monitoring of any potential side effects.
