Vitamin E is a type of fat-soluble vitamin that plays a key role in our health and its scientific name is “tocopherol”
Vitamin E has antioxidant properties, which can protect the tissues and cells of the body against certain chemical compounds. This vitamin can also eliminate the damaging effects of free radicals or minimize their harmful effects.
The following fruits are rich in tocopherol:
Half of an avocado contains 2.2 mg of this vitamin, and 100 grams of this fruit has the same amount of vitamin E. The daily nutritional value of avocados is 14%.
Half a mango fruit has 1.5 mg of this vitamin (its daily nutritional value is 10%) and 100 grams of this fruit contains 0.9 mg of this vitamin (its daily nutritional value is 6%).
A medium-sized kiwi has 1 mg of this vitamin (its daily nutritional value is 7%) 100 g of kiwi has 1.5 mg of this vitamin (its daily nutritional value is 10%).
- Black raspberries
Half a serving of black raspberries contains 0.8 mg of tocopherol (its daily nutritional value is 6%) 100 grams of black raspberries contain 1.2 mg of this vitamin (its daily nutritional value is 8%).
- Black currant
Half a serving of this fruit has 0.6 mg of vitamin E (its daily nutritional value is equal to 4%) 100 g of it contains 1 mg of tocopherol (its daily nutritional value is 7%).
28 grams of dried cranberries contain 0.6 mg of this nutrient and its daily nutritional value is about 4%.
Five olives have 0.5 mg of vitamin E (its daily nutritional value is 3%) 100 g of it contains 3.8 mg of this vitamin (its daily nutritional value is 25%).
Each medium apricot has 0.3 mg of tocopherol (its daily nutritional value is 2%) 100 g of apricot has 0.9 mg of this type of vitamin (its daily nutritional value is 6%).
- Red raspberries
Ten red raspberries have 0.2 mg of this vitamin (its daily nutritional value is 1%) 100 g of this fruit has 0.9 mg of tocopherol (its daily nutritional value is 6%).
The following foods are rich in vitamin E:
- Salmon fish
- Shrimp King
- Goose meat
Natural and synthetic form
A set of eight fat-soluble compounds made up of “tocopherols” and “tocotrienols” is called vitamin E.
The chemical formula of this vitamin is C29H50O2, It is composed of 29 carbons, 50 hydrogens, and 2 oxygen.
In the chemical structure of this nutrient, there is a benzene ring and an oxygenated heterocyclic ring called “Piran”
The benzene ring also consists of three methyl groups and one hydroxyl.
The synthetic form of tocopherol cannot be kept for long, because the increase in temperature, light, and oxygen can affect the chemical structure of this vitamin or even change its structure.
Supplements containing this vitamin usually have a synthetic structure, in addition to most of them are composed of alpha-tocopherol.
Some supplements of this vitamin are also in the form of multivitamins. Therefore, they may have tocopherol in their structure.
Tocopherols in supplements are usually esterified to maintain their antioxidant properties and longevity. When supplements enter the body, the esterified portions of tocopherols are absorbed by the body through hydrolysis, and vitamin E in the form of alpha-tocopherol continues its function.
Alpha-tocopherol is a synthetic form of this vitamin and can have negative effects on the body. The harmful effects like an increased risk of stroke and bleeding in different parts of the body. In some cases, it can cause prostate cancer in men. In the section called “Side effects of vitamin E overdose”, we will fully describe the negative effects of this vitamin overuse.
The best time to take vitamin E supplements
If people cannot get the vitamin E through their diet, they should start taking vitamin supplements. As this vitamin is fat-soluble, it is better to take supplements with meals, so that vitamin E dissolved in the fats of food, enters the digestive tract and makes the process of absorption of this vitamin easier.
The role of vitamin E in the body
Tocopherol is mostly stored in muscles, liver, and adipose tissues.
This vitamin has antioxidant properties and protects the tissues and cells of the body against certain chemical compounds. Tocopherol also eliminates the damaging effects of free radicals and prevents unsaturated lipids from oxidation. In addition, it takes care of cell membrane lipids. Therefore, this vitamin plays a key role in caring for the membranes of muscle, heart, and nerve cells.
Symptoms of vitamin E deficiency
Signs and symptoms of vitamin E deficiency in the body are:
- Muscle weakness
- Imbalance when walking
- Muscle anesthesia
- Poor eyesight
- Weak immune system
Side effects of vitamin E overdose
Overuse of the synthetic form of this vitamin can be dangerous for the body and can lead to nausea, fatigue, weakness, diarrhea, intestinal cramps, blurred vision, skin allergies, headache, increased creatine concentration in the urine and dysfunction of the gonads.
Too much of tocopherol in the body has anticoagulant properties and can cause excessive bleeding. In addition, excess amounts of vitamin E supplements cannot be excreted from the body and will be very harmful to the body in the long run, as these supplements contain compounds such as alpha tocopherols and tocotrinols, which cause harmful effects on the body.
Increased risk of stroke is another side effect of tocopherol overdose.
In general, these side effects occur when people take this vitamin in inappropriate doses for a long run.
The amount of vitamin E required for different ages
- From birth to 6 months 4 mg per day
- From 7 to 12 months 5 mg per day
- Children 1 to 3 years old 6 mg per day
- Children 4 to 8 years old 7 mg per day
- Children 9 to 13 years 11 mg per day
- Adolescents 14 to 18 years 15 mg per day
- Adults 15 mg per day
- Pregnant women 15 mg per day
- Breastfeeding women 19 mg per day
Vitamin E and obesity
People who are overweight need this vitamin more than others do because obesity increases oxidative stress in their body. When there is no balance between free radicals and antioxidants, the amount of oxidative stress in the body increases and can cause problems such as heart disease, diabetes and high blood pressure, but tocopherol can reduce such problems.
Vitamin E for skin, hair and nails
Tocopherol helps the body produce protein. Hair is made from a protein called creatine, so enough tocopherols can help protect and grow hair. Sometimes brittle hair or problems such as hair loss are related to a deficiency of this vitamin in the body. As vitamin is a very strong antioxidant, so it can prevent premature graying of hair.
Most skin creams contain this vitamin because it can rejuvenate the skin and is useful for eliminating skin wrinkles. Moreover, this vitamin can heal many skin diseases and wounds.
Tocopherol prevents the discoloration of nails, especially their yellowing, and can control the free radicals that damage nails.
Which vitamin or mineral is most effective along with vitamin E?
It is better to take vitamin E with vitamins A and C as these three antioxidants can protect the body against cardiovascular disease as well as cancer.
In addition, the simultaneous use of vitamins A and E makes the body better able to use vitamin A and its properties.
Vitamin E in NBS Superfood Supplement
NBS Superfood supplement contains essential vitamins and minerals for our body functions. All micronutrients in this supplement are natural and no chemical compounds can be found in this supplement.
The average amount of vitamin E in superfood is 0.92 mg, which is a natural type. Daily intake of this supplement can meet the body’s need for tocopherol. Nutrients that increase the effect of this vitamin in the body are also present in NBS superfood. Vitamins A and C are naturally present in adequate amounts in NBS superfood, which together with vitamin E increase its effectiveness. One of the special features of NBS Superfood is that it can balance the amount of micronutrients in the body, so that you will not experience the harms of vitamin E overdose in Superfood. Consumption of NBS superfood not only does not cause side effects but also strengthens and regulates the functioning of body systems.
Vitamin E is one of the fat-soluble vitamins that plays a key role in human health. Eating foods such as salmon and fruits such as mango and avocado can increase the amount of this vitamin in the body. Synthetic supplements can be used to get more of this vitamin. It is best to take supplements with main meals to better absorbed by body.