In addition to providing cell protection, vitamin E is vital to a functioning immune system. As a powerful antioxidant, it helps cells fight off infection. This vitamin also helps protect eyesight. A study by the Department of Epidemiology and Health Statistics of the Qingdao University Medical College found that vitamin E intake and high serum-tocopherol levels were linked to a decreased risk of age-related cataracts.
Vitamin E plays an important role in the production of hormone-like substances called prostaglandins, which are responsible for regulating a variety of body processes, such as blood pressure and muscle contraction.
Also, a study published by the U. National Library of Medicine found that vitamin E aids in muscle repair after exercise, said Somer. People with Crohn's disease, cystic fibrosis or an inability to secrete bile from the liver into the digestive tract may need to take water-soluble, supplementalforms of vitamin E to avoid digestive problems, according to the NIH.
Some people may be sensitive to vitamin E supplements, according to the Mayo Clinic. Consuming vitamin E in a supplement can cause diarrhea, nausea, stomach cramps, weakness, tiredness, headaches, rashes and other problems. As a fat-soluble vitamin, vitamin E is stored in the body, and excess is not washed out through the urinary tract, as does happen with water-soluble vitamins, according to Georgia Highlands College.
This trait means that vitamin E can accumulate to toxic levels over time, so it's possible to overdose on this vitamin. Too much supplemental vitamin E can cause excessive bleeding and many other symptoms, including fatigue, nausea, blurred vision and gonadal dysfunction, according to the Mayo Clinic. What happens if I take too much vitamin E? What does the Department of Health and Social Care advise?
You should be able to get the amount of vitamin E you need by eating a varied and balanced diet. If you take vitamin E supplements, do not take too much as this could be harmful. Some oils are very high in vitamin E, although aside from fat and calories , most contain little else in the way of nutrition. Avocados are a versatile fruit that contain very little sugar and plenty of nutrients.
In g of avocado, there is 2. The same size serving also contains 10 mg of vitamin C, making it a healthful addition to many meals and snacks. Avocado also contains more potassium than bananas. A g serving of raw spinach contains 2. Swiss chard is a dark green leafy vegetable that contains 1. Butternut squash is a tasty vegetable common in many fall and winter dishes. There is 1. A g serving of cooked beet greens contains 1.
A g serving of trout contains 2. Trout is also high in healthful omega-3 fatty acids , and the same size serving contains Vitamin E is a type of antioxidant , which means it helps protect the body from free radicals. Free radicals are highly energetic molecules with an unshared electron. The body produces them naturally during many processes, such as converting food into energy. Free radicals can also enter the body due to environmental factors, such as pollution, sunlight, or smoke.
Free radicals can cause oxidative stress , which is a process that triggers cellular damage and aging. So far, researchers think oxidative stress and cellular damage plays some role in several conditions, including:. Researchers think antioxidants, including vitamin E, may help neutralize free radicals and their effects by giving them an electron and making them less reactive.
According to research from , vitamin E can also improve skin health by reducing collagen breakdown and free radical damage in the skin. Also, some research shows that vitamin E may increase the expression of certain enzymes that widen, blood vessels. Wider blood vessels are less likely to develop dangerous blood clots. Vitamin E is a fat-soluble vitamin, so people should be sure to consume vitamin E-rich foods with a fat to improve absorption.
Getting enough vitamin E may also help reduce the risk of a range of conditions, including cancer, cardiovascular disease, and cognitive decline.
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