What
Is Vitamin E?
Vitamin E is
one of the fat-soluble vitamins. Many of its functions are related to its
antioxidant action, so it helps keep your body healthy and slows down aging.
This nutrient
neutralizes free radicals and, consequently, protects cell membranes throughout
the body from oxidation, especially those of the cells of the nervous system,
cardiovascular system and muscular system.
It also prevents
the oxidation of fats, proteins and nucleic acids (DNA and RNA) and inhibits
the formation of nitrosamines. Therefore, taking the right amount of this
vitamin is key to the normal development of the neurological and muscular
systems.
On the other hand,
vitamin E also collaborates in the formation of red blood cells and blood
coagulation, stimulates the immune system and its presence is necessary for the
functioning of the retina and fertility.
Vitamin
E Functions
- Presents antioxidant properties, that is, it protects our body from damage caused by toxic substances called free radicals that can damage our cells.
- Collaborates with the immune system against viruses and bacteria.
- Intervenes in the creation of red blood cells
- Promotes the utilization of vitamin K, which plays a fundamental role in blood coagulation and bone health.
- Helps the circulatory system function, that is, to dilate blood vessels and prevent blood from clotting inside them.
- Cells use vitamin E to interact with each other, allowing them to carry out biological functions that are very important for our health.
In Which
Foods Do We Find This Vitamin?
Foods that are sources of vitamin E:
- Vegetable oils: sunflower, corn, olive, soybean, canola, sesame, among others.
- Nuts: peanuts, walnuts, almonds
- Seeds of: chia, pumpkin, sunflower seeds.
- Wheat germ
- Green vegetables: spinach, broccoli, etc.
- Fish: jack mackerel, sardines
- Olives
- Egg yolk
How
to best utilize its benefits?
- To make the best use of the antioxidant power of vegetable oils, it is recommended to consume them raw, using them at the end of cooking food or to season salads, sauces, pesto’s.
- It is recommended to increase the consumption of foods rich in vitamin C (citrus fruits, tomato, parsley, bell pepper, broccoli, spinach, potato with skin, among others) as it helps to take better advantage of the functions of vitamin E.
Omega
3 Fatty Acids, What Are Their Functions in Our Organism?
- They improve cholesterol and triglyceride levels in blood and reduce blood pressure.
- They have anti-inflammatory and anticoagulant properties.
- They contain antioxidants such as Selenium and vitamins, which prevent cellular aging.
- They help prevent cardiovascular diseases, as well as certain types of cancers.
Omega 3 fatty
acids are essential fatty acids, which are those that the body cannot
synthesize and that we must incorporate through food.
In Which
Foods Do We Find Them?
- Foods that are sources of omega 3 fatty acids:
- Oily fish: tuna, sardines, mackerel, hake, trout.
- Vegetable oils: corn, sunflower, canola, flaxseed
- Nuts: peanuts, walnuts, almonds
- Wheat germ
- Seeds: flax, chia seeds, pumpkin seeds
- Oatmeal
- Soybeans
How to
Increase the Benefits of Their Consumption?
- It is recommended to grind or crush the seeds just before consumption to take better advantage of their omega-3 fatty acid content. Once crushed, they can be added to salads, bread or cake doughs, soups etc.
- Use the oils raw, at the end of cooking soups, stews, casseroles or to season salads, purées, sauces, etc.
What
Happens When There Are Alterations in Its Quantity?
There is no
known disease due to vitamin E deficiency, but this does not mean that this
deficit does not cause problems.
This compound
is stored in the liver and adipose tissue, but, as it is only obtained through
foods rich in fats, any disease that alters the absorption or digestion of this
nutrient (such as celiac disease, Crohn's disease, etc.) could lead to a
possible deficiency of tocopherol.
This deficiency
could cause negative effects on the nerves and muscles, leading to loss of
sensation in the arms and legs, muscle weakness and vision problems. Weakening
of the immune system can also be a symptom of vitamin E deficiency.
When There
Is Excess
Taking vitamin
E through food does not pose any health risks. However, when high doses are
taken in the form of supplements, it may interfere with vitamin K and increase
the risk of bleeding.
On the other
hand, some studies have observed that very high doses of vitamin E in humans
can cause fatigue, nausea, double vision, headache and muscle discomfort.
Before taking vitamin E supplements, it is very important to consult with a specialist, because in addition to the mentioned effects, it may interact with certain medications and decrease their efficacy.