Vitamin E

Vitamin E is a general term for a class of fat soluble vitamins, mainly including tocopherols and tocotrienols. Among them, alpha tocopherol is the most biologically active and easily absorbed and utilized form by the human body. It is an essential nutrient for the human body, with strong antioxidant properties that are crucial for maintaining good health.

I. Basic characteristics and sources.

1. Fat solubility: Vitamin E is soluble in fat and organic solvents, insoluble in water, and can be stored in the liver, adipose tissue, etc. in the body. It needs to be absorbed together with dietary fat.

2. Stability: Vitamin E is stable to heat and acid, but is easily oxidized, so some activity may be lost during processing or cooking.

3. Food source:

Plant oils: such as sunflower seed oil, corn oil, olive oil, soybean oil, etc., are the most abundant sources of vitamin E.

Nuts and seeds: such as almonds, hazelnuts, walnuts, sunflower seeds, etc.

Green vegetables: such as spinach, broccoli, kale, etc.

II. Core physiological functions.

1. Strong antioxidant effect.

Vitamin E is the main fat soluble antioxidant in the body, which can clear free radicals on the cell membrane, protect cells from oxidative damage, and delay cell aging. Especially for unsaturated fatty acids, it has a protective effect and can maintain the integrity and stability of cell membranes.

2. Maintain reproductive function.

Vitamin E was first discovered to promote reproduction, as it can stimulate the secretion of sex hormones:

For men: maintain sperm vitality and quantity, improve reproductive ability.

For women: protect follicular development and regulate estrogen levels.

3. Protect cardiovascular health.

Vitamin E can inhibit the oxidation of low density lipoprotein (LDL) and reduce the risk of atherosclerosis.

Maintaining endothelial function and improving blood circulation can reduce the risk of cardiovascular diseases such as hypertension and coronary heart disease.

4. Enhance immune function.

Vitamin E can protect immune cells from oxidative damage, promote their proliferation and activity, enhance the body’s resistance to infections, and especially improve the immune function decline of the elderly.

III. Recommended intake and supplementation.

Recommended intake (calculated in alpha tocopherol equivalents):

Adults (over 18 years old): 14 milligrams per day for males and 12 milligrams per day for females.

Pregnant and lactating women: appropriately increase to 14-16 milligrams per day.

Premature infants and patients with absorption disorders: should be supplemented under the guidance of a doctor.

IV. Precautions.

1. Caution should be exercised when using anticoagulants (such as warfarin) in combination, as it may increase the risk of bleeding.

2. It is recommended that patients with hypertension, diabetes and hyperthyroidism consult a doctor before supplementation.