A balanced diet is very important for the body to perform its daily functions, as well as for maintaining health and strengthening the immune system. The application of a nutrition program that is created with natural and healthy foods and includes all food groups in moderation provides the body with the energy it needs and includes all nutrients in balanced proportions. In addition to the nutrients that are divided into three groups as protein, carbohydrates and fats, the need for vitamins and minerals should also be met. Vitamin E, one of the fat-soluble vitamins; It is a nutrient that has important roles in many areas such as skin health, eye health and hormonal regulation. At the same time, vitamin E, which is one of the vitamins with antioxidant properties, is also very effective in strengthening the immune system. For this reason, it is important to take the vitamin E needed by the body regularly with food.
What is vitamin E?
Vitamin E is one of the basic types of vitamins, also called tocopherol, which is necessary for the daily functions of the body. Just like vitamins A, D, and K, vitamin E is fat-soluble and can be stored in the liver to some extent. This vitamin, which is absorbed from the small intestines after being taken with food, is a nutrient whose deficiency is more rare than water-soluble vitamins due to its ability to be stored in the liver. In addition to the liver, some vitamin E can be stored in the heart, kidneys, adrenal glands, muscles and tissues. This vitamin, which has eight different forms, is the only form that can be used in the human body, the form called alpha tocopherol. Vegetable oils and plant foods containing valuable oils are among the main sources of vitamin E. As it can be taken into the body with food, vitamin E can also be taken into the body in the form of vitamin E supplements in some cases. The daily requirement of vitamin E in adults is 10 mg for men and 8 mg for women. For children, the daily requirement varies between 3-10 mg depending on the age of the child. It is very important to meet this requirement on a daily basis. When vitamin E sources are not consumed in sufficient amounts for a long time or vitamin E deficiency develops due to some diseases, some health problems begin to occur.
What are the benefits of vitamin E?
Vitamin E has many important functions in the human body. In order for many organs in the body to function properly, it is necessary to have adequate levels of vitamin E. This vitamin is also very important for the regular functioning of the hormonal system. In particular, foods containing vitamin E should be consumed in sufficient quantities in order to produce sex hormones in a healthy way, to prevent gynecological and urological problems, and to increase reproductive ability. Vitamin E, which is also an antioxidant vitamin, reduces free radicals and prevents them from causing harmful effects in the body. In this way, it reduces oxidative stress, prevents the formation of genetic damages in cells, and helps fight many skin problems, especially cancer. Vitamin E, which contributes to the strengthening of the immune system, contributes to the protection of the body against infection problems when taken in sufficient amounts. Adequate vitamin E intake is also very important for eye and skin health. In order to maintain healthy eye development in children in the growth and development period, and to protect eye health in adults, daily vitamin E requirement must be fully met. In addition, it is important to meet the requirement of vitamin E in terms of providing skin elasticity, increasing the rate of skin regeneration, obtaining a healthier skin appearance and preventing defects such as wrinkles. Some other benefits of vitamin E in the body include:
Prevents cell damage: Thanks to its antioxidant properties, vitamin E prevents free radicals from damaging cells and causing cancer. In this way, it helps prevent cancer and cardiovascular problems.
Protects the skin against aging: Vitamin E, which plays an important role in the protection of skin health, contributes to the preservation of moisture balance of the skin, the rapid healing of scars and burns, the prevention of wrinkles and other skin problems. Vitamin E, which also provides protection against skin cancer, is included in the content of many cosmetic products.
Improves hair and nail health: Vitamin E; It helps the hair to grow healthy and fast, and also to have a structure that is resistant to breakage and shedding. Vitamin E, which also has positive effects on nail health, helps nails grow in a healthy way while preventing yellowing, cracking and peeling.
It reduces the effects of skin problems such as eczema and psoriasis: Fully meeting the daily requirement for vitamin E helps to reduce the symptoms associated with dryness in skin problems such as eczema and atopic dermatitis and to increase the moisture content of the skin. At the same time, it has important effects in reducing the complications seen in psoriasis and supporting the treatment.
What's in vitamin E?
In order to meet the daily requirement for vitamin E, basic food types containing this vitamin in large amounts must be present in the diet in sufficient quantities. The most valuable sources of vitamin E; Vegan oils such as olive oil, hazelnut oil, Oilseeds such as hazelnuts, almonds, walnuts, sunflower seeds, Vegetables and greens such as spinach, cress, parsley, lettuce, celery, cabbage, broccoli, pumpkin, poultry, Fish species such as anchovies, salmon, mackerel, sardines and tuna, Fruits such as avocado, banana and kiwi, Cereals, Butter, Red meat, Foods like eggs.