Vitamin E

Vitamin E consists of a family of four different tocopherols. Vitamin E is an important antioxidant, protecting our bodies from harmful influences. This vitamin is often added to skin creams to strengthen skin cells. Sunflower seeds are rich in vitamin E.

Functions of Vitamin E

Antioxidant: Vitamin E protects cells from the damaging effects of so-called free radicals (metabolic byproducts). The vitamin protects substances that are sensitive to oxidation, such as unsaturated fatty acids and various hormones.

Blood thinner: Vitamin E prevents platelet clumping in the veins.

Foods rich in Vitamin E

Sunflower oil or sunflower seeds are the main source of vitamin E. Diet margarine, grains, nuts, vegetables, and fruit also contain relatively high amounts of vitamin E.

Food Quantity Milligrams
Almonds 100g 23.9
Sunflower seeds 100g 21.0
Olive oil 100g 14.3
Wheat germ 100g 12.0
Diet margarine 15g 5.3
Shrimp 100g 3.5
Salmon 100g 2.0

Causes of Vitamin E Deficiencies

Nutrition: Those who don’t eat healthily run the risk of a vitamin E deficiency. Furthermore, much of the vitamin is lost due to modern production methods. Unlike whole-wheat flour, for example, white flour contains almost no vitamin A. Another possible cause of deficiencies is the increasing consumption of polyunsaturated fats, which also increases the need for vitamin E.

Environment: Air and water pollution, chemical pesticides, and other environmental factors increase the need for vitamin E.

Impaired fat absorption: If the liver, pancreas, or bile system isn’t functioning properly, not only is the ability to absorb fat impaired, but vitamin E (and other fat-soluble vitamins A, D, and K) is also not properly absorbed. Newborn babies also have poor fat absorption and don’t yet have vitamin E reserves.

Applications

Anemia: Vitamin E stabilizes the cell walls of red blood cells, thus extending their lifespan.

Diabetes: The long-term effects of diabetes, including eye and vascular problems, can be reduced by taking vitamin E in combination with other antioxidants.

Cardiovascular health: Vitamin E reduces platelet clumping, thus preventing, among other things, “window pancreas” (painful legs due to a lack of oxygen in the blood vessels). In addition, E increases protective HDL cholesterol and lowers unhealthy LDL cholesterol, thus preventing plaque buildup in the arteries.

Skin care: For wounds and burns, both internal and external use of vitamin E can restore wound healing. The risk of stretch marks (striae) is reduced by vitamin E.

Premenstrual symptoms: Swollen and painful breasts, restlessness, food cravings, and insomnia are symptoms that many women recognize as premenstrual symptoms. Vitamin E can help reduce these symptoms.

Rheumatism: Vitamin E has analgesic and anti-inflammatory properties that are particularly beneficial for rheumatism and, more specifically, arthritis. It may be possible to reduce the need for conventional medication. One study found that vitamin E is as effective as the painkiller and anti-inflammatory drug Diclofenac.

Cataracts: If lens clouding is caused by oxidation, vitamin E can reduce it.

Premature: Babies born prematurely often have a vitamin E deficiency. Formula feeding exacerbates the problem, as breast milk contains ten times as much vitamin E as cow’s milk!

Immunity: Vitamin E stimulates the production of antibodies by white blood cells and supports them in fighting bacteria.

Consequences of a disturbed vitamin E balance

• Increased infertility.
• Increased risk of miscarriage.
• Muscle weakness.
• Anemia.

Daily amount

Recommended daily amount of vitamin E (milligrams)