Vitamin E
Vitamin E Is a fat-soluble vitamin which is stored in the body. It’s a group of eight nutrients. four tocopherols and four tocotrienols. It acts as an antioxidant, protecting cells from damage caused by harmful molecules called reactive oxygen species and supports nerve health. Some of its Behavior is similar with other vitamins like vitamin A, and C, based on antioxidants and supports joint health by boosting collagen production, while vitamin E may also help with osteoarthritis and inflammation.
What are Tocopherols and Tocotrienols and Each of Their Functions ?
We are just told that Vitamin E is a group of four Tocopherols and Tocotrienols. Now we are looking that what is their functions, these includes:
Four Tocopherols are Alpha, Beta, Gamma and Delta are included, Now we are looking for each of their functions shortly.
Tocopherols are
Alpha Tocopherol
Primary function: Most active form in humans, powerful antioxidant,and used for protecting cells from damage, supporting immune function and also for skin health.
Beta Tocopherol
Primary Function: It’s also Antioxidant and its uses are similar to alpha Tocopherol but less potent, contributing to overall antioxidant protection.
Gamma Tocopherol
Primary Function: Antioxidant with anti inflammatory properties. Uses for protecting against nitrogen based free radicals, may support heart health.
Delta Tocopherol
Primary Function: Antioxidant and used to contribute to protect cells from oxidative damage.
The other one is Four Tocotrienols. These are,
Alpha Tocotrienol
Primary Function: Antioxidant and used for protecting against oxidative stress, may have neuroprotective effects.
Beta Tocotrienol
Primary Function: Antioxidant uses less common in diet but supports antioxidant activity, contributes to overall health
Gamma Tocotrienol
Primary Function: Antioxidant with potential anti cancer properties, and uses inhibiting cancer cell growth, supports cardiovascular health.
Delta-Tocotrienol:
Primary Function: Antioxidant and used for Strong anti-cancer and cholesterol lowering properties, supports overall health.
Historical Background of Vitamin E
Vitamin E was discovered in 1922 by Herbert Evans and Katherine Bishop. It was first isolated in 1935 and synthesized in 1938. Its name Tocopherol comes from Greek, meaning birth and to bear or carry, as it was found essential for live births in rats. Alpha-tocopherol, found in plant oils or as tocopheryl acetate, is a common dietary supplement and used in skincare products.
Sources of Vitamin E
There are two main sources these are
1. plant Sources of Vitamin E
Plant Source | Amount (mg / 100 g) |
Wheat germ oil | 150.0 |
Hazelnut oil | 47.0 |
Canola/rapeseed oil | 44.0 |
Sunflower oil | 41.1 |
Almond oil | 39.2 |
Safflower oil | 34.1 |
Grapeseed oil | 28.8 |
Sunflower seed kernels | 26.1 |
Almonds | 25.6 |
Almond butter | 24.2 |
Canola oil | 17.5 |
Palm oil | 15.9 |
Peanut oil | 15.7 |
Margarine, tub | 15.4 |
Hazelnuts | 15.3 |
Corn oil | 14.8 |
Olive oil | 14.3 |
Soybean oil | 12.1 |
Pine nuts | 9.3 |
Peanut butter | 9.0 |
Popcorn | 5.0 |
Pistachio nuts | 2.8 |
Avocados | 2.6 |
Spinach, raw | 2.0 |
Asparagus | 1.5 |
Broccoli | 1.4 |
Cashew nuts | 0.9 |
Bread | 0.2-0.3 |
Rice, brown | 0.2 |
Potato, Pasta | <0.1 |
2. Animal Sources of Vitamin E
Animal Source | Amount (mg / 100 g) |
Fish | 1.0-2.8 |
Oysters | 1.7 |
Butter | 1.6 |
Cheese | 0.6-0.7 |
Eggs | 1.1 |
Chicken | 0.3 |
Beef | 0.1 |
Pork | 0.1 |
Milk, whole | 0.1 |
Milk, skim | 0.01 |
These tables list the sources of vitamin E from both plant and animal origins, along with the amount of vitamin E per 100 grams. These are the main sources of vitamin E, adequate way of taking it is the best way to preserve ourselves from the deficiencies of it.
8 Roles of Vitamin E on Health
Vitamin E is a powerful antioxidant with several health benefits. Here are some key benefits:
- Antioxidant properties: Protects cells from damage caused by free radicals, reducing the risk of chronic diseases.
- Skin health: Promotes skin healing and reduces signs of aging like wrinkles and fine lines.
- Immune function: Supports a healthy immune system, helping the body fight infections.
- Eye health: May lower the risk of age-related macular degeneration and cataracts.
- Heart health: Helps prevent oxidation of LDL cholesterol, reducing the risk of atherosclerosis and heart disease.
- Anti-inflammatory effects: Reduces inflammation, benefiting conditions like arthritis.
- Improved blood circulation: Enhances blood flow by preventing blood clots.
- Neurological benefits: Supports brain health and may help prevent diseases like Alzheimer’s.
These benefits highlight the importance of vitamin E for overall health and disease prevention.
Signs of vitamin E deficiency
There are some signs of deficiency, these are:
- Neuromuscular problems:
- Spinocerebellar ataxia and muscle disorders (myopathies).
- Neurological issues: Speech difficulties (dysarthria), loss of deep tendon reflexes, impaired sense of vibration and body position, and a positive Babinski sign.
- Hemolytic anemia: Caused by oxidative damage to red blood cells.
- Retinopathy: Eye damage.
- Weakened immune response.
Causes of Vitamin E Deficiency
Vitamin E deficiency is rare and doesn’t occur from a simple lack of vitamin E in the diet. It can happen due to:
- Premature, very low birth weight infants : Babies weighing less than 1500 grams (3.3 pounds).
- Rare fat metabolism disorders: Genetic conditions like isolated vitamin E deficiency affect absorption and cause neurological issues, treatable with high doses of vitamin E.
- Fat malabsorption: Conditions like cystic fibrosis, Crohn’s disease, liver disease, and certain surgeries can hinder fat and vitamin E absorption, leading to problems like nerve and muscle issues.
While vitamin E deficiency is uncommon and typically not caused by a simple dietary lack, it can arise due to specific conditions such as premature birth, rare genetic disorders affecting fat metabolism, or conditions that impair fat absorption. Understanding these causes is crucial for timely diagnosis and appropriate management to prevent associated health complications.
Benefits Vitamin E oil
The oil of the Vitamin E is extracted from plant based and animal based products that have high accumulation of oily properties. It has some benefits those include:
- Moisturizing Skin: Vitamin E is common in moisturizers and can help prevent or treat dry, flaky skin.
- Wound Healing: Some studies suggest that vitamin E supplements might help wounds heal faster. There is less evidence about using vitamin E oil directly on wounds.
- Skin Cancer Prevention: A 2013 study showed that mice given vitamin E supplements were less likely to get skin cancer from UV light. However, studies in humans have not confirmed this benefit.
- Reducing Itching: Can relieve itchiness, especially from dry skin or eczema.
- Eczema Relief: May help with dryness and itching from eczema.
- Psoriasis: Might reduce symptoms without serious side effects, but less effective than other treatments.
- Scar Appearance: Mixed evidence, but moisturized skin may scar less.
Risks: Some people might have allergic reactions to topical vitamin E. Consult a doctor before use.
Conclusion
Vitamin E is a fat-soluble antioxidant that protects cells from damage. There are several types of vitamin E, with alpha-tocopherol being the most active in the body.It was discovered in 1922, it has since been recognized for its health benefits. Sources are Nuts, seeds, green leafy vegetables, and vegetable oils, its Signs of Deficiency are Muscle weakness, vision problems, and immune issues, and Causes of Deficiency Poor diet, certain medical conditions, and malabsorption disorders. To protect against diseases from vitamin E deficiency, eat foods rich in vitamin E like nuts, seeds, spinach, and broccoli. Consider taking a vitamin E supplement if your diet is insufficient.
I was hearing most of the time about vitamin E but i don’t know it’s uses, I thank you.
Thank you too