Speaker #0Hello and welcome to the Blueness Guide, the ideal nutrition guide for humankind. Today, we're going to focus on vitamin E. What is it used for? Do we need to take supplements? Where can we find it? And what are our needs? These are the questions we'll be answering in this podcast. Vitamin E, like vitamins A, D, and K, is a fat-soluble vitamin. This means that it is stored in the body's fat tissues. It is made up of four tocopherols and four tocotrienols. Vitamin E was discovered in 1924 and was recognized in 1968 as a nutrient for humans. It is found mainly in fatty foods, which makes it an abundant vitamin in a diet that is at least balanced among the three macronutrients, and even more so in a diet rich in fats. So, what is the role and what are the benefits of vitamin E? The main role of vitamin E is that it is a powerful antioxidant, whose primary function is to protect the body from damage caused to cells. In fact, the body continuously produces free radicals. These are highly reactive compounds that have unpaired electrons. radicals, for example, damaged proteins, lipids, or DNA. and these reactions spread in a chain, since molecules destabilized by an unpaired electron in turn become free radicals. Antioxidants then act to stop this process by neutralizing free radicals to reduce their harmful effects. For example, vitamin E has the ability to capture and stabilize the unpaired electron of free radicals. Vitamin E mainly acts as an antioxidant in biological membranes. Mitochondria, which generate free radicals, contain high levels of vitamin E in their lipid membranes, which are made up of polyunsaturated fatty acids and are subject to oxidative stress. Moreover, several clinical trials show that from 100 mg per day, vitamin E supplements can improve the immune response in elderly people. Furthermore, Vitamin E may slow the progression of cataracts and age-related macular degeneration. It might even slow the progression of Alzheimer's disease, and possibly even Parkinson's disease. Next, by slowing the formation of atheromatous plaque and preventing the creation of blood clots, vitamin E could help prevent heart attacks and strokes. It would thus reduce inflammatory processes linked to heart disease and help raise the level of good cholesterol, HDL, thereby lowering the risk of cardiovascular disease by 25%. However, be careful. These findings should be taken with a grain of salt, as many factors currently make the results too uncertain. The dosage, the subjects chosen for the tests, and the need to combine vitamin E with other micronutrients all make the conclusions rather imprecise for now. Next, vitamin E is also thought to play a role in relieving painful periods. Doses of 200 to 400 international units, IU, per day for 5 days, starting 2 days before menstruation, were shown to reduce the duration and intensity of menstrual pain in a group of adolescent girls during conducted tests. And just for your information, 200 IU of vitamin E is equivalent to 143 mg. Those of 400 IU per day, administered in the same way in another study, also alleviated symptoms in women suffering from menstrual migraines. Vitamin E may also help relieve symptoms of premenstrual syndrome. Finally, vitamin E may act as an antioxidant agent that protects cell membranes, especially those provided by food. In this way, it may help prevent certain types of cancer. So far, the results of clinical studies on the anti-cancer effects of vitamin E have been rather disappointing. Objectively, there is no evidence that vitamin E is an effective way to reduce cancer risk. However, the scientific community is increasingly interested in tocotrienols, lesser-known compounds of vitamin E that are believed to have much higher antioxidant activity than tocopherols, provided they are combined with other agents. So, which foods are rich in vitamin E, the body absorbs the natural form of vitamin E better than the synthetic form. That's good news, since most people can get enough vitamin E through their food choices. The risk of a serious vitamin E deficiency is relatively low in developed countries. As long as you eat a variety of antioxidant-rich foods like fruits and vegetables, whole grains, and a moderate amount of unsaturated fats from vegetable oils, fish, nuts, or seeds, you should normally get enough vitamin E in your daily diet. This is especially true for diets that are balanced among the three macronutrients, or in low-carb, high-fat diets, or simply those that are moderate in carbohydrates, as we recommend in this guide. In general, nuts, seeds, vegetable oils, and to a lesser extent leafy green vegetables are good sources of vitamin E. The recommended dietary intake of vitamin E ranges from 9.9 to 15.5 mg of alpha-dicapherol. which is the natural form, per day, depending on whether you are a woman or a man. This amount can be much higher for older adults. Beyond the age of 75, it is even recommended to consume between 20 and 50 milligrams per day, still in its natural form. True deficiencies, strictly speaking, are rare. But to be sure to meet the body's vitamin E needs, it would simply be enough to increase your intake of seeds and nuts, which are rich in vitamin E as well as healthy fats in general. This is especially important for those who follow a very low-fat diet. The relevant authorities generally recommend not exceeding a daily intake of 62 mg of vitamin E for adults. And in the body, vitamin E works in synergy with vitamin C, selenium, and even zinc to provide an effect, to provide an optimal antioxidant effect. But be careful, the higher your intake of unsaturated fatty acids, meaning omega-3, 6, and 9, the greater your vitamin E intake needs to be in order to protect them from oxidation inside the body. In conclusion, vitamin E appears to have positive effects on the body, but in its natural form, as part of a rich diet and in combination with other substances like vitamin C, for For example, its main positive effect is its antioxidant role. In terms of intake, the recommended nutritional intake for adults can be up to 15 mg per day, which is 22.5 international units. Finally, to wrap up, vitamin E is certainly an essential vitamin, but as long as you have a relatively balanced diet that's sufficiently rich in fats, your body is unlikely to lack it, and its action will be enhanced because it will be be consumed along with other vitamins. Therefore, There is no need to specifically supplement with vitamin E when you follow a diet rich in fats, or at least one that is balanced among the three macronutrients, fats, carbohydrates, and proteins. At this time, research related to this vitamin has not produced any convincing results regarding excessive consumption, especially when taken in isolation. So you shouldn't consume it in excess, unless medically advised. especially since it's a fat-soluble vitamin and therefore stored in the body. That's all for vitamin E. See you soon in the Plown's Guide.
