About Vitamin E Benefit
The Wonder Vitamin?
Vitamin E
Vitamin E is essential for the protection of the billions of cells we’re made up of . For this reason wishful thinking has dubbed it the vitamin that will cure almost everything and anything.
Vitamin E was discovered in the 1920s when laboratory rats were fed on a highly purified diet, containing animal tats, protein, vitamins and minerals. They thrived quite well, yet failed to reproduce. The male rats gradually became sterile and when the females managed to become pregnant, they miscarried
The rats’ diet had been totally lacking in vegetable fats and oils, and when these were included, the fertility problems cleared up. Eventually the preventive substance in the oil was identified and called vitamin E.
Wishful thinking
Vitamin E attracts a great deal of attention because of its so-called wondrous’ properties. Claims have been made that it improves your sexual performance, increases fertility and delays the ageing process
However, these claims are based on wishful thinking rather than on scientific fact. The vitamin’s fertility-promoting properties apply only to certain small animals it has no effect on human fertility.
There’s also no evidence to show that taking mega-doses of supplements has any effect on ageing. Vitamins aren’t absorbed through the skin, so rubbing in vitamin E cream won’t get rid of your wrinkles either.
Similar claims have been made that vitamin E can boost athletic performance, but carefufly controlled studies, in which daily doses were given to athletes as part of a training programme, showed that it had no effect whatsoever on how they performed.
Vitamin E is also said to help prevent coronary heart disease, diabetes, muscular dystrophy, cataracts. brain diseases and skin
problems. Most of these claims have been scientifically disproved but even so. it’s an essential nutrient that our bodies do need.
Cell protection
Our bones are made up of billions of cells, each of which is surrounded by a membrane or wall. If this membrane doesn’t remain intact, the cell contents will leak out and come into contact with substances in the body from which they’re normally protected. These will then react together, and that’s when the damage can occur.
The cells can be attacked by highly reactive forms of oxygen, as well as by substances called free radicals. These occur naturally in the body as a result of chemical activity.
Vitamin E, which exists in the cell walls, protects us by neutralising the activated oxygen and free radicals, before they can do any harm. This is why it’s called an antioxidant.
In the same way, when the fat you use in cooking turns rancid it’s because the oxygen in the air is reacting with unsaturated fatty acids. Vitamin E protects fats containing unsaturated fatty acids from oxidation and subsequent rancidity. It’s therefore a useful food additive. Because the vitamin is naturally present in vegetable oils, these tend not to go rancid as quickly as animal fats. Vitamin F is also involved in red blood cell formation and is also thought to protect these cells from damage.
How much do we need?
Many foods contain at least a trace of vitamin E. The richest sources are wheat germ, vegetable oils and eggs, but you’ll also grt some vitamin E from cereals, vegetables and fruit.
Vitamin E is a fat-soluble vitamin and doesn’t dissolve in water. This means that the body. can store it, so we don’t necessarily need a regular intake. Because of this, no specific daily allowance has been recommended in the UK. but the US and Canada recommend 6-10mg per day. If you’re eating a balanced diet you should be getting 5-10mg per day. If, however, you are following a low-fat diet you need to compensate by increasing your intake of fruit and vegetables that contain vitamin E.
Vitamin E is stable to heat so it isn’t easily destroyed by cooking. The one exception is when you deep-fry foods at a high temperature.
Unlikely deficiency
Because vitamin E is so widely available, deficiencies are rarely seen in healthy people. If your diet includes a lot of polyunsaturated fat then your requirement df.vitamin E will increase, but luckily thrs type of tat is also a major source of vitamin E, so you will have built-in protection against-deficiency.
A deficiency can occur if you have difficulty absorbing fat from your diet, either due to a digestive problem or because of an illness, such as cystic fibrosis. Premature babies sometimes have a deficiency of vitamin F and may need supplements to avoid blood cell disorders such as anaemia or jaundice.
High doses of vitamin F are safer than those of other fat-soluble vitamins (A and 0) which are toxic at high levels. A few adverse effects, such as general fatigue and gastrointestinal problems. have been associated with high daily
MUESLI
175g rolled oats
100g. mixed dried fruit, such as sultanas and chopped apricots
50g wheat flakes
50g rye flakes
50g bran
50g hazelnuts, chopped
50g bra4il nuts, chopped
50g raisins
25g sunflower seeds
25g pumpkin seeds apple or pear juice, or milk sugar to taste
RECIPE FOR-HEALTHPut all the dry ingredients in a bowl and mix together thoroughly. Store in an airtight container
VITAMIN E FOODS
If you’re following a well balanced diet you will probably be getting enough vitamin E. Our table will give you some Idea of the vitamin E content of everyday foods.
Selected foods mg
All bran, average portion 0.7
Bran, 2tbsp 0.5
Fruitcake, one slice 0.2
Egg, boiled 0.9
Apple, one 0.2
Asparagus, boiled, lOOg 1.3
Avocado pear, half 8.0
Baked beans, small tin 0.8
Broccoli, average serving 1.0
Crisps, small bag 1.5
Peanuts, 50g bag 4.0
Dried dates, 25g 1,1
Celery, two sticks 0.1
Milk, whole, 250ml 0.25
Low-fat spread, 1 tbsp 1.2
Margarine, 1 tbsp 2.4
Olive oil, 1 tbsp 1.5
Wheat germ oil, I tbsp 43.0
Sunflower oil, 1 tbsp 15.0
until needed. The mixture will keep for a few weeks.To serve put required amount of basic mixture in a large bowl and pour over enough apple or pear juice, or milk, to cover. You can either leave the muesli to soak Overnight, or pour on the juice or milk just before you eat it for a crunchier texture. Serve with the topping of your choice: yoghurt, honey or chopped fresh fruit for a healthy breakfast or as a delicious and
VITAMIN F FOODS
If you’re following a well-balanced diet you will probably be getting enough vitamin E. Our table will give you some idea of the vitamin E content of everyday foods
doses; and there is recent evidence that suggests that the body’s hormonal system can be affected by excessive amounts. However, perhaps the most serious problem associated with high doses of vitamin F is for people who are taking anticoagulants (blood-thinning tablets) and therefore may be prone to excessive bleeding.
VITAMIN E FOODSIf you’re following a well balanced diet you will probably be getting enough vitamin E. Our table will give you some Idea of the vitamin E content of everyday foods.
Selected foods mg
All bran, average portion 0.7
Bran, 2tbsp 0.5
Fruitcake, one slice 0.2
Egg, boiled 0.9
Apple, one 0.2
Asparagus, boiled, lOOg 1.3
Avocado pear, half 8.0
Baked beans, small tin 0.8
Broccoli, average serving 1.0
Crisps, small bag 1.5
Peanuts, 50g bag 4.0
Dried dates, 25g 1,1
Celery, two sticks 0.1
Milk, whole, 250ml 0.25
Low-fat spread, 1 tbsp 1.2
Margarine, 1 tbsp 2.4
Olive oil, 1 tbsp 1.5
Wheat germ oil, I tbsp 43.0
Sunflower oil, 1 tbsp 15.0
Vitamin E is a fat-soluble compound. The metabolic roles of this vitamin are poorly understood. Its primary role appears to be as an inhibitor of oxidation processes in body tissues. Deficiency is rare but may impair neuromuscular function. Although serious toxicity has not been attributed to large doses of vitamin E, adverse effects have been reported.Vitamin E
Vitamin E plays an important role in protecting the fat molecules in cell membranes and the blood. Without vitamin E, these polyunsaturated fat molecules could be damaged by the oxygen in aggressive molecules, called free radicals. This process is called oxidation and is similar to the way that butter turns rancid when it is exposed to air. Oxidised fat molecules can harm body tissues over long periods of time. Vitamin E can help protect cells from this damage and, because of this ability, scientists call vitamin E an antioxidant.
Vitamin E is available in a variety of foods
Food sources
Vitamin E is available in a variety of foods, particularly rich sources being most vegetable oils, margarine, wheatgerm, most nuts and leafy green vegetables. The main food sources of vitamin E in the UK diet are:
Fat 20 %
All other foods 16 %
Vegetables and potatoes 21 %
Cereal products 21 %
Meat, fish, eggs 22 %Deficiency
No known deficiency symptoms have been noted in healthy adults. However, research has shown that when there are very low blood levels of vitamin E, red blood cells are damaged more easily and muscle wasting occurs. Dietary deficiency can be a problem in those who have difficulty absorbing fat, and in new born babies.Vitamin E and lifestyle
The quantity of vitamin E needed by the body is related in part to the amount of polyunsaturated fat consumed. This is because polyunsaturates such as those in sunflower oil and margarine are easily oxidised. This oxidation is thought to cause chemical changes which may lead to them being deposited in the arteries. This process is involved in the formation of fatty plaques which can contribute to heart disease. If a lot of these foods are eaten, the need for vitamin E is therefore increased.
How Vitamins Work
Vitamins are essential for life. They cannot be made in the body and therefore should come from food. Vitamins do not provide the body with energy – they only help the body release energy from food that is eaten. Vitamin supplements are indicated in some cases only. Excess intakes of fat - soluble vitamins are not recommended. A healthy varied diet will usually supply the body with all the vitamins needed.
In the body, proteins, carbohydrates, and fats combine with other substances to yield energy and build tissues. These chemical reactions are catalyzed, or accelerated, by enzymes produced from specific multi vitamins, and they take place in specific parts of the body.
one a day vitamins needed by humans are divided into two categories: water-soluble vitamins (the B vitamins and vitamin C) and fat-soluble vitamins (A, D, E, and K). The water-soluble multi vitamins are absorbed by the intestine and carried by the circulatory system to the specific tissues where they will be put into use. The B vitamins act as coenzymes, compounds that unite with a protein component called an apoenzyme to form an active enzyme. The enzyme then acts as a catalyst in the chemical reactions that transfer energy from the basic food elements to the body. It is not known whether vitamin C acts as a coenzyme.
When a person takes in more water-soluble vitamins than are needed, small amounts are stored in body tissue, but most of the excess is excreted in urine. Because water-soluble vitamins are not stored in the body in appreciable amounts, a daily supply is essential to prevent depletion.
Fat-soluble vitamins seem to have highly specialized functions. The intestine absorbs fat-soluble vitamins, and the lymph system carries these vitamins to the different parts of the body. Fat-soluble vitamins are involved in maintaining the structure of cell membranes. It is also believed that fat-soluble vitamins are responsible for the synthesis of certain enzymes.
The body can store larger amounts of fat-soluble vitamins than of water-soluble vitamins. The liver provides the chief storage tissue for vitamins A and D, while vitamin E is stored in body fat and to a lesser extent in reproductive organs. Relatively little vitamin K is stored. Excessive intake of fat-soluble vitamins, particularly vitamins A and D, can lead to toxic levels in the body.
Many multi vitamins work together to regulate several processes within the body. A lack of vitamins or a diet that does not provide adequate amounts of certain vitamins can upset the body's internal balance or block one or more metabolic reactions.
Vitamin E benefit online
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