Vitamin E
Vitamin E (or vitamin E in English), also called vitamin beauty, and it is not strange to call it that name, it is linked to the health of the skin and nails and hair, and is located in the building walls of all cells of the body.
Vitamin E is a fat-soluble compound, an excellent antioxidant factor, found in several forms, including phatocopherol, and tocotrinol.
This vitamin is found in good quantities in our daily diet, but it is very vulnerable to cooking and storage, and is rapidly spoiled if it is exposed to air, as food processing and cooking methods result in the loss of 50-90% of vitamin E content.
Rates of daily vitamin E requirement
Children under the age of the year need about 5 mg of vitamin E. Adult adults need 15 mg / day and pregnant women, while breastfeeding women need a larger amount of vitamin, about 19 mg / day.
Sources rich in vitamin E.
- Food sources: Vitamin E is found in green vegetables such as broccoli, cooked spinach, green peppers and high in almonds, turnips, tomatoes, carrots, sunflower seeds, peanuts, nuts, kiwi and mango.
- Dietary supplements: There are tablets in the pharmacies, or soft capsules, which are two types; fat soluble supplements are more dispersed, and water soluble supplements are prescribed for those who have trouble absorbing fat.
Vitamin E supplements may cause some drug interactions and lead to undesirable symptoms, such as depression and psychiatric drugs, aspirin, and some high-pressure drugs.
Benefits of Vitamin E
- Anti-oxidant prevents the formation of cracks free, so it helps to maintain the freshness of the skin and the health of the skin.
- Plays an important role in improving some functions of the nervous system.
- Protects the skin from UV rays and helps cells communicate effectively.
- Prevents the oxidation of harmful cholesterol, which in turn prevents or delays the incidence of cardiovascular disease, and prevents the formation of blood clots.
- In a scientific study conducted in 2004 found that foods rich in vitamin E have helped to reduce the incidence of bladder cancer, and comes in fourth place in terms of risk and spread among the rest of the types of cancers, and contributes gamma tocopherol (a form of vitamin E) Reduce the spread of cancer cells in the prostate.
- Reduced risk of retinal atrophy up to 20% as found in one study.