Vitamin E can prevent cardiovascular disease and prostate cancer
Vitamin E is liposoluble and has as its main function in the body its strong antioxidant action.
Some studies point out that precisely because of its strong antioxidant action, vitamin E can provide benefits such as lowering the risk of heart disease, preventing prostate cancer, degeneration macular degeneration, Alzheimer's disease, and Amyotrophic Lateral Sclerosis. In addition, research has noted that vitamin E may be beneficial for pregnant women because it prevents preeclampsia.
Proven Benefits of Vitamin E
Antioxidant Action: Vitamin E stands out as a powerful antioxidant . It works by combating free radicals and reducing the risk of degenerative cardiovascular and cerebrovascular diseases.
Benefits of Vitamin E under study
Good for the heart: Research indicates that vitamin E may improve function cardiac by providing relaxation of blood vessels and decreasing the formation of substances that can clog them. However, large observational studies have failed to prove this.
A study published in The New England Journal of Medicine found that in middle-aged men and women vitamin E is able to reduce the risk of coronary heart disease due to the antioxidant action of this nutrient
Prevents prostate cancer: Some research suggests that vitamin E may help prevent and even slow the growth of testosterone-dependent tumors, such as prostate cancer. However, studies are still controversial. P>
A study published in the Journal of the National Cancer Institute found that in cases of smoking men supplementation with vitamin E would help prevent prostate cancer. However, the researchers themselves admit that the study does not provide sufficient results for vitamin E to be recommended for the whole population for this purpose.
Prevents macular degeneration:
Studies on the relationship between vitamin E and the degeneration of the macula has shown different results. Some point to low risks of developing the problem in people who have higher intake of vitamin E, while others do not show any association. Many oils are rich in vitamin E - Photo: Getty Images
Prevents Alzheimer's disease:
Research published in the Archives of Neurology has noted that vitamin E associated with vitamin C, two powerful antioxidants, helps reduce the incidence of Alzheimer's disease. However, further studies are needed to prove this benefit. Prevents Amyotrophic Lateral Sclerosis:
Some research suggests that vitamin E supplementation contributes to delaying or preventing Amyotrophic Lateral Sclerosis (ALS). In research done with rats it was found that vitamin E supplementation delayed the onset of the disease or delayed its progression. In humans, this effect has also been observed, but further research is needed to confirm this benefit. Good for pregnant women:
Some research indicates that vitamin E could help prevent preeclampsia that occurs in parts by stress oxidative stress in the placenta. A research done with rats by Ana Dulce Oliveira da Paixão, professor of biochemistry and physiology at the Federal University of Pernambuco (UFPE), observed that in cases of malnourished mothers the consumption of an active type of vitamin E, alpha-tocopherol, prevents stress oxidative stress in the maternal placenta and the hypertension of offspring in adulthood. Vitamin E deficiency
Vitamin E deficiency is rare in humans. It occurs almost exclusively in people with hereditary or acquired diseases that impairs the ability to absorb the vitamin, eg cystic fibrosis, short bowel syndrome or bile duct obstruction and also in cases of people who can not absorb fat in the diet or have rare diseases in fat metabolism.
The diagnosis of the deficiency is possible by clinical history or by laboratory dosing, which occurs by the dosage of one of the active forms of vitamin E, alpha tocopherol.
Symptoms of vitamin E deficiency are: muscle weakness, vision, immune system changes, numbness, tremors, difficulty walking, and research reports of male infertility.
High doses of vitamin E may reduce the absorption of vitamins A and K. Concomitant use with antacids containing aluminum hydroxide decreases the absorption of fat-soluble vitamins such as vitamin E.
Cholesterol absorption inhibitors, phytosterols, cholestyramine and ezetimibe decrease the absorption of the active types of vitamin E, alpha and gamma-tocopherol. High vitamin A intake may also reduce vitamin E intake.
Combinations of vitamin E
Combining vitamin E with vitamin C is a great idea, as both have a strong antioxidant action and act together to perform the antioxidant actions.
Sources of vitamin E
Vitamin E can be found in various foods and oils. Nuts, seeds and vegetable oils contain high amounts of alpha-tocopherol and significant amounts are also available in green leafy vegetables and fortified cereals. Check for foods with the highest amounts of the active type of vitamin E, tocopherol:
|Recommended Amount||Recommended Daily Value of Vitamin E||Wheat germ oil|
|One tablespoon (15 g)||100%||Sunflower seed dry and toasted|
|28.3 grams||37%||Dry and toasted almond|
|One tablespoon (15 g)||28%||Safflower oil|
|One tablespoon (15 g)||25%||Dry and toasted hazelnuts|
|28.3 grams||22%||Dry and roasted peanuts|
|28.3 grams||11%||Source: United States Department of Agriculture (USDA), Agricultural Research Service. USDA National Nutrient Database for Standard Reference|
Recommended amount of vitamin E
Vitamin E (mg / d)
|Infants 0-6 months|
|4||Infants 7-12 months|
|5||Children 1 - 3 years|
|6||Children 4 - 8 years|
|7||Children 9 - 13 years|
|11||Adolescents 14 - 18 years|
|Source: Institute of Medicine of The National Academies||The use of vitamin E supplementation|
Vitamin E supplementation should only be ingested under medical supervision. It is usually recommended in cases of some diseases such as intestinal absorption problems, and also in situations of diets that restrict the consumption of this vitamin.
It is important to note that vitamin E intake should not exceed 1000 mg per day . Since supplementation is indicated, the correct dosage indicated by the physician should be taken into account in order to avoid any harm to health.
Risks of excessive consumption of vitamin E
There is no scientific evidence that Too much vitamin E from food can cause problems in the body. However, excess through supplementation, over 1000 mg, can cause vitamin E to have an oxidizing effect on the body. Some early studies have noted the association between increased mortality and vitamin E doses above 400 mg / day.
Vitamin E rich recipes
Oilseeds rich in vitamin E - Photo: Getty Images
Learn tasty recipes rich in vitamin E.
Salmon with safflower oil
Safflower oil pancake
Banana pie with almonds
Nutróloga Daniela Gomes, coordinator of the Institute of Metabolism and Nutrition
Pharmacist Ana Dulce Oliveira da Paixão, professor at the Federal University of Pernambuco
Recipe: apple and ginger cookies
Enjoy the benefits of ginger and apple in this recipe from the culinary artist Malu Lobo from the site Nutra Health in the Kitchen. Ingredients: 150g grated apple with peel (1 medium apple) 2 tablespoons demerara sugar or sweetener oven and cooker 2 tablespoons grated ginger 100g oats in blades or flakes 1 tablespoon of coconut butter or coconut oil How to do Put all the ingredients in a platter and leave for 15 minutes to moisturize the oats.
Vegetable milks: see the pros and cons of each
Vegetable milks are healthy options for a balanced diet. However, know that they do not replace the cow. "Because the type and amount of protein are different. Vegetable milks are indicated to enrich the food plan and for anyone who is allergic to cow's milk protein. For those who care about obtaining calcium, which is abundant in animal milk, it is essential food supplementation if the drink is prepared in a homemade way, "explains nutritionist Rita de Cassia Leite Novais.
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