Vitamin E is a fat-soluble vitamin and acts as an antioxidant in the body. It also prevents certain fats in the body from being damaged by free radicals. What's in vitamin E? Vitamin E is found in some oils, nuts, poultry, eggs and some fruits.
What's in vitamin E?
It is an essential vitamin necessary for the proper functioning of many organs of the body. It naturally slows down the aging process. To treat and prevent diseases of the heart and blood vessels; It is effective in the treatment and prevention of some diseases such as chest pain, high blood pressure.
What is Vitamin E?
The name vitamin E collectively refers to a group of compounds with specific antioxidant properties. Available in a total of eight formats. These forms are divided into two main sections:
Tocopherols: They consist of four types of vitamin E compounds: alpha, beta, gamma and delta. The four are distinguished by the number and position of methyl groups, which are chemical variations in their structure.
Tocotrienols: These exist in the form of three unsaturated bonds, but have the same structure as tocopherols. Tocotrienols are composed of alpha, beta, gamma and delta compounds, all of which are more permeable to cell membranes as a result of their bonding.
Alpha-tocopherol is the only form known to meet most people's needs.
Why is Vitamin E Necessary?
Vitamin E is a fat-soluble vitamin and is a rich antioxidant. It plays a very important role in the formation of red blood cells. It also helps the body absorb vitamin K. Vitamin E is responsible for dilating blood vessels and preventing blood clots in the body. It is necessary to strengthen the immune system and fight against bacteria and viruses. Vitamin E is very important for skin, nail and hair health.
Vitamin E Benefits
Provides cholesterol balance
Cholesterol is a substance naturally produced by the liver and necessary for the proper functioning of cells, nerves and hormones. When its level is in its natural state, our body is balanced, normal and healthy. When it oxidizes, the danger begins. Studies have shown that vitamin E is a protective antioxidant that prevents cholesterol oxidation. This is because vitamin E can fight free radical damage in the body that leads to cholesterol oxidation.
Prevents the development of diseases
Free radicals break down healthy cells in our body and can cause heart disease and cancer. These molecules occur naturally in our bodies and cause serious damage when they are accelerated or oxidized.
Vitamin E is a powerful antioxidant that helps reduce free radical damage, fight inflammation and therefore naturally slow the aging of our cells and fight health problems like heart disease. Studies have shown that vitamin E significantly strengthens immunity, thus helping to prevent the occurrence of both common diseases and serious conditions.
Balances hormones
Vitamin E plays an important role in balancing the endocrine and nervous system. It naturally helps to keep the hormones in balance. Symptoms of hormonal imbalance are usually weight gain, allergies, urinary tract infections, skin changes, anxiety and fatigue.
Keeping hormones in balancemakes it easier to lose weight in a healthy way, maintain a regular menstrual cycle and feel more energetic.
Reduces premenstrual tension
Taking vitamin E supplements 2-3 days before and 2-3 days after the menstrual period, cramps,anxiety It reduces the symptoms of tension that may occur before menstruation, such as Vitamin E reduces the severity and duration of pain, as well as menstrual blood loss. It does this by naturally balancing hormones and regulates the menstrual cycle.
Reduces Alzheimer's Symptoms
Vitamin E slows the worsening of memory loss in people with moderate Alzheimer's disease. Vitamin E taken with vitamin C also reduces the risk of developing various forms of dementia.
Reduces the harmful effects of medical treatments
Vitamin E is sometimes used to reduce the harmful effects of medical treatments such as radiation and dialysis. This is because it is a powerful antioxidant that fights free radicals in the body. It is also used to reduce the unwanted side effects of drugs that can cause lung damage and hair loss.
Increases physical endurance and muscle strength
Vitamin E is used to increase physical endurance. It increases energy after exercise and reduces the level of oxidative stress in the muscles. Vitamin E increases muscle strength.By accelerating the blood circulation relieves fatigue. It also strengthens the capillaries and nourishes the cells.
Protects from sun damage
Vitamin E protects from the effects of ultraviolet rays. Overexposure to the sun leads to hyperpigmentation. It causes dark spots to appear on some parts of the skin, which may worsen over time. It can also be the cause of black spots on the skin.
Overexposure to the sun causes damage to cell membranes and increased skin sensitivity to sunlight. Vitamin E protects cell membranes. Due to its antioxidant properties, it also fights free radicals that cause the negative effects of the sun.
It is a natural moisturizer
Vitamin E is an excellent skin moisturizer. It is beneficial for the body as it prevents water loss and dry skin. Studies show that vitamin E oil is a great treatment for dry nails and yellow nail syndrome as it is a great moisturizer.
Vitamin E benefits for eyes
Vitamin E is associated with age, a common cause of blindness.macular degeneration helps reduce risk. To be effective for eye health, it must be consumed with adequate amounts of vitamin C, beta carotene and zinc. In addition, it has been found that daily intake of high doses of vitamin E and vitamin A improves rapid recovery and vision in people who have undergone laser eye surgery.
Vitamin E benefits for pregnant women
One of the symptoms of vitamin E deficiency is premature or low-weight baby births. This vitamin is essential for growth and development during pregnancy. It ensures the better development of babies and young children, as it leads to the preservation of important fatty acids. It also helps control inflammation. Therefore, mothers, especially those who are breastfeeding and most children from infancy to age 2, should get enough vitamin E through natural foods. This prevents growth abnormalities from occurring.
What's In Vitamin E?
Vitamin E is a common nutrient found in most foods. Foods such as edible oils, seeds, and nuts are extremely rich sources. Vitamin E is most commonly found in the following foods.
Sunflower
Almond
Hazelnut
Wheat
Mango
Avokado
Pumpkin
Spinach
Kiwi
Tomato
Pine nuts
Goose meat
Peanut
Pistachio nuts
Cashew nuts
Salmon
Trout
Blackberry
Cranberry
Apricot
Raspberry
Red pepper
Turnip
Beet
Broccoli
Asparagus
Chard
Parsley
Olive
Daily Vitamin E Needs
The amount of vitamin E that people in different age groups should take daily is as follows;
In children
1 - 3 years: 6 mg (9 IU)
4-8 years: 7 mg (10.4 IU)
9 - 13 years: 11 mg (16.4 IU)
Women
14 years and older: 15 mg (22.4 IU)
Pregnant: 15 mg (22.4 IU)
Breastfeeding: 19 mg (28.5 IU)
males
14 years and older: 15 mg (22.4 IU)
What Causes Vitamin E Deficiency?
Vitamin E deficiency is the lack of enough vitamin E in the body. It is a rare condition. It is caused by malnutrition. The causes of vitamin E deficiency are as follows;
Genetic
One of the main causes of vitamin E deficiency is genes. Those with a family history of vitamin E deficiency should regularly monitor their vitamin E levels.
underlying ailments
Vitamin E deficiency can occur due to medical conditions such as:
Cystic fibrosis
chronic pancreatitis
short bowel syndrome
Cholestasis etc.
Oftentimes, premature babies also experience this deficiency because their immature digestive tracts cannot manage the absorption of fat and vitamin E.
To smoke
Smoking causes an increase in free radicals in the lungs and throughout the body. Therefore, the body's need for antioxidants increases and it consumes vitamin E. Studies note that smokers, especially women, have significantly lower blood levels of alpha-tocopherol.
Diseases Seen in Vitamin E Deficiency
Vitamin E deficiency can cause many problems:
Neuromuscular and neurological problems
Anemia
Impairment of the immune response
Katarakt
Decreased sex drive
Vitamin E Deficiency Symptoms
Vitamin E deficiency is a rare condition. It occurs as a result of a poor diet. There are certain conditions that can cause a vitamin E deficiency. For example, premature babies born weighing less than 3 and a half kilograms may suffer from vitamin E deficiency. Those with inflammatory bowel disease who have problems with fat absorption may also experience vitamin E deficiency.
People who have a problem with their fat ratio are also at risk; because it is necessary for the absorption of vitamin E. Symptoms of vitamin E deficiency include:
A general and unexplained feeling of discomfort
muscle pain or weakness
Difficulty in coordination and loss of body movement control
Visual difficulties and distortion
immune problems
numbness and tingling
How to Meet the Vitamin E Needs?
Vitamin E is found in almost all foods, albeit in small amounts. For this reason, most people do not run the risk of deficiency.
However, disorders that affect fat absorption, such as cystic fibrosis or liver disease, can cause deficiency over time, especially for those who eat poorly in vitamin E.
Increasing your vitamin E intake is easy, even without the use of supplements. You can increase the absorption of vitamin E in low-fat foods by eating them with fat. Even adding a tablespoon of oil to a salad makes a significant difference.
Vitamin E Excess
Taking too much of this vitamin is known as vitamin E excess or vitamin E poisoning. An excess of vitamin E occurs when an excess of vitamin E builds up in the body and causes health complications.
Vitamin E acts as an antioxidanta fat soluble vitaminis It reduces the risk of heart disease, certain cancers, vision problems and brain disorders. One of its main functions is to keep blood vessels dilated and prevent clots from forming in blood vessels.
Given that fat-soluble vitamins are stored in fat, they can accumulate in body fat, especially if taken in excessive amounts through diet or supplements.
Vitamin E excess does not occur with the amount taken from food. It is caused by using too much vitamin E supplements.
Excess Vitamin E Damages
Vitamin E is a useful vitamin when taken orally or applied to the skin. It does not cause side effects in most people when taken at the recommended dose.
For people with conditions such as heart disease and diabetes, it can be a problem when taken in high doses. Do not take more than 400 IU per day to avoid health problems.
The serious side effect of too much vitamin E is an increased risk of bleeding, especially in the brain. Getting too much vitamin E can lead to these health problems:
heart failure in diabetics
worsening of bleeding disorders
Increased risk of recurrence of head, neck and prostate cancer
Increased bleeding during and after surgery
Increased likelihood of death after a heart attack or stroke
High doses of vitamin E can cause nausea, diarrhea, stomach cramps, fatigue, weakness, headache, blurred vision, rash, bruising and bleeding.
Topical vitamin E can be irritating to some people's skin, so try a small amount first and use after you find you're not sensitive.
Vitamin E Excess Treatment
Treatment of vitamin E excess is by discontinuing the use of vitamin E supplements. But more serious complications require medical attention.
Interaction of Vitamin E with Other Drugs
Vitamin E supplements can slow blood clotting and increase the risk of bruising and bleeding when taking medications that slow clotting. Drugs used to lower cholesterol may interact with vitamin E.
Vitamin E Supplement
Many people take vitamin E supplements to boost immunity, reduce cancer risk, or strengthen their hair, skin and nails, potentially through its anti-aging effects. However, it is unnecessary to take supplements unless there is a vitamin E deficiency.
Vitamin E Benefits for Skin
With its high antioxidant capacity, it protects the skin from free radicals.
Prevents UV damage from the sun.
Moisturizes the skin.
Direct application of vitamin E oil to the skin reduces the signs of aging.
Since it is anti-inflammatory, it relieves inflammation in the skin.
It protects from skin cancer caused by being in the sun for a long time.
It reduces dryness and itching.
Moisturizes the skin.
It has the capacity to regenerate the skin.
It helps wounds heal faster.
It passes blemishes such as acne scars on the skin.
It makes the skin glow.
How is Vitamin E Applied to the Skin?
Vitamin E mask
This mask, which provides the elasticity of the skin, cleans all the dirt. It nourishes and moisturizes the skin.
Squeeze the oil of 2 vitamin E capsules.
Mix it with 2 tablespoons of yogurt and a few drops of lemon juice.
Apply it on your face. Wash off after 15 minutes.
You can use this face mask 2 times a week.
Vitamin E to reduce acne scars
Apply the vitamin E oil in the capsule directly to your face or affected area. Leave it overnight.
Do it regularly until the acne scars disappear.
Vitamin E repairs damaged skin cells and contains antioxidants that reduce the appearance of blemishes.
Vitamin E to eliminate under eye circles
Apply the vitamin E oil in the capsules directly around your eyes.
Massage gently.
Use regularly for at least 2-3 weeks to eliminate dark circles under the eyes.
Vitamin E for skin glow
Mix 3-4 capsules of vitamin E oil with 2 tablespoons of papaya paste and 1 teaspoon of organic honey.
Apply the mask on your face and neck.
Wash it off after 20-25 minutes.
You can do the mask 3 times a week.
Papaya contains papain, which brightens the skin. Vitamin E nourishes the skin and repairs cells. Honey keeps the skin moist.
Vitamin E to remove dark spots
Squeeze the vitamin E oil from 2 capsules. Mix with 1 tablespoon of extra virgin olive oil.
Gently massage your face for 10 minutes.
Leave it on for at least an hour or overnight.
You can apply this mask three times a week.
Vitamin E repairs damaged skin cells. Olive oil moisturizes the skin and accelerates cell regeneration. This mask helps reduce dark spots and pigmentation.
Vitamin E to moisturize dry skin
Squeeze the oil from 2 vitamin E capsules. Mix it with 1 teaspoon of organic honey and 2 tablespoons of milk.
Apply it on your face.
Wait 20 minutes before washing.
You can do the mask 3 times a week.
Milk contains lactic acid, which helps brighten and nourish the skin. Honey helps retain moisture. Vitamin E capsule helps to repair and nourish skin cells.
Mix the vitamin E oil you squeeze from 2 capsules with extra-virgin coconut oil and two drops of tea tree and lavender oils.
Apply by massaging your face.
Wash off with warm water after half an hour.
You can do this twice a day.
Vitamin E and lavender oil have anti-inflammatory properties. Tea tree and extra virgin coconut oils have antimicrobial properties and soothe skin allergies.
Vitamin E to relieve itching
Mix vitamin E oil from a capsule with extra virgin coconut oil.
Massage your face with it.
You can repeat this practice every day.
Coconut oil reduces itching as it moisturizes and nourishes the skin. Vitamin E repairs the skin and relieves inflammation.
Vitamin E mask that clears blackheads
Mix 1 tablespoon of aloe vera gel with the oil you extracted from 2 vitamin E capsules.
Gently apply the mask to your face and neck.
After waiting for 15 minutes, wash your face with cold water and then pat dry.
This mask moisturizes the skin. It fights free radical damage, reduces stretch marks. It gives a healthy glow to the skin. It also reduces blackheads.
Hair Benefits of Vitamin E
Vitamin EIt soothes the sebaceous glands by providing moisture to the hair follicles. It provides revitalization of the scalp and healthy hair growth.
Vitamin E prevents hair loss.
Antioxidants in vitamin E neutralize free radicals. It reduces premature graying of hair.
Vitamin E oilRepairs damaged hair along with other nourishing oils.
Its antioxidant property reduces oxidative stress that causes hair follicle cells to break down.
Vitamin E ensures the renewal of the shine lost as a result of damage to the hair.
Applying vitamin E oil to the hair accelerates the blood flow in the scalp. Thus, the cells of the scalp and hair follicles receive extra oxygen.
Vitamin E prevents the UV rays from the sun from damaging the hair.
How to Use Vitamin E for Hair?
Vitamin E oil mask
This mask nourishes the scalp andhair lossIt prevents.
Extract the oil from 2 vitamin E capsules and add one teaspoon each of almond oil, coconut oil and castor oil.
Mix in the last few drops of lavender oil.
Apply this all over the hair.
Let it stay in your hair overnight.
Wash it off with shampoo the next morning.
You can apply it three times a week.
Vitamin E and egg mask
This hair mask is effective against hair loss and thickens the hair.
Extract the oil from two vitamin E capsules.
Add both eggs and beat until the mixture is frothy.
Mix 2 tablespoons of extra-virgin olive oil and apply it to the hair.
Wash off with shampoo after 20 or 30 minutes.
Vitamin E and aloe vera mask
It is one of the most effective masks for dry hair.
Mix aloe vera gel, two teaspoons of vinegar, two vitamin E capsules, one teaspoon of glycerin, one egg.
Massage your hair with this mixture.
Wear a cap and wait 30-40 minutes.
Wash with shampoo and apply conditioner.
Vitamin E and jojoba oil mask
It helps in hair growth, improves its texture and softens it.
three tablespoonsjojoba oil, Mix well the aloe vera gel and vitamin E oil and whisk well.
Apply by massaging into the hair.
Wash off with shampoo after 45 minutes.
Vitamin E and avocado mask
This mask is used for moisturizing the hair and for hair growth.
Extract the oil from 2 vitamin E capsules.
Add 1 cucumber and a teaspoon of aloe vera gel and mix the ingredients in the blender until a creamy mixture is formed.
Apply it to your hair. Tie the hair in a bun and wait 30 minutes.
Wash with shampoo and finish with conditioner.
Vitamin E and rosemary mask
This mask accelerates hair growth, prevents hair loss and strengthens the hair.
Extract the oil from 1 vitamin E capsule. Add a sprig of finely chopped rosemary.
Add 5-6 drops of almond oil and mix well.
Use a cotton ball to apply to the hair roots. Massage for a few minutes.
After 15-20 minutes, wash with shampoo and apply conditioner.
