Vitamin E - How it works - Fat-soluble antioxidant
Vitamin E is a kind of collective term for lipophilic substances with antioxidant functions. The most common forms of vitamin E are tocopherols and tocotrienols. One of the most important functions is that of a lipid-soluble antioxidant, which is able to protect polyunsaturated fatty acids, for example in membrane lipids and depot fat, from damaging Oxidation (Lipid peroxidation) to protect. Free radicals The double bonds of the fatty acids in the cell and organelle membranes would attack, for example in the mitochondria.
Which foods contain vitamin E?
In vegetable oils, liver, nuts, and many types of fish.
How much vitamin is needed daily?
The German Society for Nutrition (DGE) recommends a daily intake of 12 – 15 mg for adults. This corresponds to, for example, approximately 250 ml of olive oil or 200 g of walnuts.
Is there a deficiency of vitamin E?
Since tocopherol can be stored very well in the liver and fatty tissue, deficiency symptoms are relatively rare today. Follow one Hypovitaminosis are:
- dry, wrinkled skin
- Inefficiency
- fatigue
- Poorly healing wounds
- Promoting arteriosclerosis
While a deficiency is rare due to the good supply of food in Europe, there is still no agreement on the optimal intake for competitive athletes, for example. It is undisputed that there is an increased need for many micronutrients such as vitamin E, but how much this is increased has not yet been clearly documented.