by Fondazione Valter Longo Onlus in collaboration with the Create Cures Foundation
Vitamin E is a fat-soluble vitamin, in other words it dissolves in fats. This is essential for the well-being of our body.
FUNCTIONS OF VITAMIN E
One of the main roles of vitamin E is its protective function as an antioxidant, which prevents the formation of free radicals and protects against oxidation damage. Thus, it prevents cellular aging and the onset of chronic diseases. Vitamin E is good for the skin, as it preserves the structure of cell membranes, protects tissues from free radicals, and facilitates regeneration. For this reason, vitamin E is present in the INCI (International Nomenclature of Cosmetic Ingredients) of dermatological creams and lotions. Vitamin E protects sight, especially with advancing age, preventing the formation of cataracts, and preserving the retina from the damage of macular degeneration. In addition, vitamin E strengthens the immune system.
The antioxidant power of vitamin E also translates into a powerful anti-inflammatory action with an antitumor effect. Vitamin E, in fact, counteracts the formation of nitrosamines, carcinogenic molecules that are formed in the stomach from nitrites introduced with food, protecting against the onset of tumors. Vitamin E is also a valid support in the prevention of cardiovascular diseases, as it promotes blood circulation. It keeps the blood thin and prevents clots from forming, which could lead to blood clots or even heart attacks. In addition, it strengthens the capillaries and improves the elasticity of the vessels. It reduces the formation of bad cholesterol (LDL), it facilitates the transport of oxygen, and it regulates pressure. In this way, the muscles also benefit, with an increase in resistance and counteracting fatigue. Finally, vitamin E plays a protective role against neurodegenerative diseases and dementias. In fact, it protects neurons from oxidative stress, delaying cognitive decline and preventing the onset of degenerative diseases such as Alzheimer’s and Parkinson’s.
DAILY REQUIRMENT AND VITAMIN DEFICIENCY E
The daily requirement can vary from 4 to 15 mg, based on age, gender, and health conditions. Unbalanced diet, malnutrition, intestinal inflammation, malabsorption problems, gastrointestinal pathologies, liver, and biliary dysfunctions can cause a vitamin E deficiency. Depending on the case, the symptoms are more or less severe: soft and greasy stools, diarrhea, muscle weakness, developmental defects (in children and adolescents), nervous system disorders, retinal diseases, metabolic problems, and immune system malfunction. In case of vitamin E deficiency, alpha-tocopherol supplements can be taken, under the supervision of a doctor who indicates the dosage.
FOODS WITH VITAMIN E
Vitamin E is found mainly in foods of plant origin. Particularly, in nuts (almonds, hazelnuts, peanuts and peanut butter, as well as pistachios, walnuts, and pine nuts), oil seeds (sunflower, flax etc.) and vegetable oils (sunflower, safflower, corn, peanuts, and flax). Vitamin E is particularly concentrated in olives and extra virgin olive oil, as well as in soybean oil. Rich in vitamin E are green leafy vegetables (spinach, broccoli, and turnip greens), but also tomatoes, celery, asparagus, and carrots.
Vitamin E is also found in whole grains (especially wheat germ) and legumes (peas, beans, and chickpeas). In fruit it is mainly found in kiwis, mangoes, apricots, and berries. Avocado is particularly rich in vitamin E. Among the aromatic herbs we mention parsley, basil, sage, thyme, and oregano. Some spices have a good content of vitamin E: chili, pepper, and paprika. In foods of animal origin, it is found in milk, dairy products, egg yolk, blue fish, and white meat. Vitamin E is very sensitive to heat and light, as it oxidizes and degrades easily. Cooking can compromise the structure, so it is preferable to consume fresh foods and raw vegetables.
For further scientific information related to vitamins and our series “Nutrition, Health, and Longevity”, visit the Fondazione Valter Longo website.
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