Benefits of Vitamin E

What is Vitamin E and In Which Foods Is It Found?

Discovered in 1922 and known for its antioxidant effect, Vitamin E (tocopherol) has a protective effect against some cancers and heart diseases. While there are eight different tocopherols, the most effective one is alpha tocopherol.

It is found abundantly in green vegetables such as spinach, squash, cabbage, and lettuce, primarily in grains. In humans, it is stored in fatty tissues, the kidney, heart, muscles, and adrenal cortex, in addition to the liver. The excess portion is excreted through urine and feces. It exhibits antioxidant properties. Vitamin E deficiency is extremely rare and manifests as anemia.

Alpha Tocopherol (Vitamin E)

Vitamin E contains alpha, beta, gamma, and delta tocopherols. Among these, alpha tocopherol is a particularly important antioxidant.

It is found abundantly in grains such as wheat, corn, millet, and rice. Additionally, it is found in oils like sunflower oil, corn oil, and cottonseed oil, in nuts such as walnuts, almonds, and peanuts, and in green vegetables.

Vitamin E is resistant to cooking and heat; thus, it is not completely destroyed during cooking. However, Vitamin E is also damaged during deep-frying and the milling of grains. Therefore, it is healthier to cook products containing Vitamin E without deep-frying and to consume unbleached grain products.

In Which Foods Is Vitamin E Found?

Vitamin E is found in foods such as spirulina, vegetable oils, broccoli, hazelnuts, pistachios, peas, dried fruits, pumpkin seeds and oil, almonds, wheat germ, sesame and sesame oil, olive oil, corn oil, sunflower oil, wheat germ, legumes, green leafy vegetables, brown rice, oatmeal, milk, eggs, soybeans, flaxseed, avocado, and tahini.

What Are the Benefits of Vitamin E?

• Strengthens the immune system.
• Helps protect against cancer.
• Protects the skin from the harmful effects of the sun.
• With its antioxidant property, it protects against free radicals.
• Has the property of reducing the negative effects of toxic substances.
• It is effective in the development and proliferation of red blood cells.
• Reduces heart risk; protects and strengthens blood vessels.
• Strengthens blood circulation.
• Has a preventive effect against cataracts.
• Has a preventive effect on memory problems related to aging.
• Important for hair and skin health.

Research conducted at Harvard University has determined that daily Vitamin E intake reduces the probability of heart diseases by 40 percent.

Studies conducted in America have shown that Vitamin E use significantly reduces the oxidation of bad cholesterol. It has also been said that eating 60 grams of pistachios daily, with the Vitamin E they contain, may be sufficient for protection against cancer.

What Risk Occurs with Vitamin E Deficiency?

Vitamin E deficiency increases the risk of diseases such as heart disease and cancer. Complaints such as fatigue, anemia, and concentration disorders may occur.

Those who smoke and use birth control pills are at risk for Vitamin E deficiency. Deficiency is seen in cirrhosis, cystic fibrosis, and pancreatic insufficiency.

Excessive Vitamin E use can cause nausea and vomiting.

Warnings and Daily Dose

Selenium protects Vitamin E. Vitamin E is more effective when taken with selenium. Again, beta-carotene and zinc increase the effectiveness of Vitamin E.

It should not be taken together with blood-thinning medications. Those with Vitamin K deficiency should also not use it. Synthetic supplementation can cause cancer.

Pumpkin seed oil has sufficient Vitamin E to protect against the prostate. There are many sources of Vitamin E such as figs, walnuts, eggs, and wheat germ. The highest source of Vitamin E is wheat germ oil.

(Should not be considered in isolation for Vitamin E; for example, walnuts also contain other valuable vitamins and minerals. These values are valid for unheated, cold-pressed products.)

Vitamin E Daily Dose: Infants 5-6 mg, ages 4-11 8-10 mg, adults can take up to 15 mg.