Vitamin E – Good for the skin
Vitamin E is a collective term for fat-soluble substances that cannot be produced by the body itself. Therefore, you need to be on foods such as vegetable oils, nuts and Margarine. Is taken over a prolonged period of Vitamin E, there is a deficiency. Typical symptoms for such a Vitamin E deficiency are disorders of digestion, lack of concentration, increased susceptibility to infection, as well as the degradation of muscles.
Effect of Vitamin E
Vitamin E as well as Vitamin A and Vitamin C, the antioxidants, and therefore represents in our body is a major free radical scavenger. Free radicals are aggressive Compounds, the rays through chemical reactions, Smoking, Stress, or by the action of high energy, such as sunlight or x – rays. They cause damage in the body proteins, the structure of the cells and the DNA. Due to its cell-protective function of Vitamin E in aging to slow down processes, and pre-cancers and cardiovascular diseases.
In addition to its effect as an antioxidant Vitamin E is also affect the control of the gonads. It is therefore also referred to as anti-sterility vitamin. Clearly and scientifically demonstrated the effects of Vitamin E could not be so far.
Vitamin E for skin care
Due to the antioxidant effect of Vitamin E, the substance is used in many skin care products. You should contribute to an improvement of the skin surface, the moisture content of the skin increase and slow down the ageing processes. In addition, Vitamin E is supposed to have anti-inflammatory and the healing of superficial wounds faster.
In addition to cosmetics, the Vitamin is also found in sun creams, because the substance is said to have a sun protective effect on the skin.
Vitamin E: Occurrence in food
The recommended daily dose of Vitamin E, according to the German nutrition society (DGE) for 12 to 14 milligrams. Other institutions, such as, for example, the Berkeley Institute recommend much higher doses. Pregnant and lactating women should generally take a little more Vitamin E than other people. In addition, the need also in smokers is a disease, in people with weakened immunity, or heart, as well as in stressful phases of life increases.
Vitamin E is only produced by plants passes through the food chain, but also in animal foods. The Vitamin E content is significantly lower. In larger quantities, Vitamin E is found in vegetable oils such as wheat germ oil, sunflower oil or olive oil and cereal germ.
The daily needs can be met by eating the following foods:
- 5 Milliliters Of Wheat Germ Oil
- 30 Milliliters Olive Oil
- 50 Grams Of Hazelnuts
- 70 Grams Of Margarine
In the case of the storage and preparation of food can occur due to light and heat loss, in General, this drop is relatively small.
Vitamin E Deficiency
Vitamin E is found in many foods, however, only about half of the German manages to cover their requirements for Vitamin E from food. Too little Vitamin E, can mobilize the body’s first reserves in the liver, in order to make good the deficit. That is why a Vitamin E deficiency often occurs only after years of lack of supply.
Causes of Vitamin E deficiency are common disorders of lipid metabolism or liver function. For example, in the case of a disturbance of the fat metabolism Vitamin E from the intestine. In addition, it can also occur in premature infants Vitamin E deficiency. A dietary cause, however, is relatively rare.
Vitamin E deficiency: typical symptoms
A pronounced Vitamin E deficiency, this can have an anemia or a nerve and muscle removal. In addition, symptoms such as indigestion, fatigue and weakness, increased susceptibility to infections and various allergies occur.
To correct a Vitamin E deficiency, can be taken with Vitamin E-capsules with various dosages. Often, these are also available in combination with the antioxidant vitamins A and C available. Allegedly, the high-dose intake of such drugs to diseases such as atherosclerosis, heart attack, muscle and joint diseases, impotence and Stress, and menopausal symptoms can be prevented. Scientifically, this effect is not assured, however.
In a Japanese study, has now been demonstrated that high-dose Vitamin E supplements cause mice and rats to damage of the bone substance. Whether these results also apply to humans, must be verified in future studies. Generally speaking, should instead be on high-dose capsules prefer to plant food with a high Vitamin E content.
Overdose of Vitamin E
About the food, an Overdose of Vitamin E is not possible, only by the intake of dietary supplements according to high doses can be achieved. Too much intake of the Vitamin E, has this rule, but only once, no side effects. For doses up to 300 milligrams per day are considered to be health still acceptable.
Only in the case of a long-term, strong Overdose of over 800 milligrams a day symptoms such as digestive disorders, Nausea, fatigue, headache, and increased bleeding can occur inclination.