Vitamin E is the name given to a group of substances also known as tocopherols (from the Greek words for ‘birth’ and ‘bring’).
Mode of action of vitamin E
Vitamin E is mainly contained in vegetable oils based on unsaturated fatty acids. Vitamin E is also found in hazelnuts, almonds and vegetables. An example of animal foods containing vitamin E is butter. The term vitamin E includes 16 different fat-soluble substances, four of which are particularly important for the human organism. Vitamin E has antioxidant properties: it binds free radicals (aggressive oxygen molecules) in the body, which are partly responsible for aging processes, deficiency symptoms and various diseases. Natural vitamin E can only be produced by photosynthetic plants – however, it is also contained in the membranes of most living organisms through ingestion. Stored vitamin E is mainly in liver and fatty tissue – so the body can form depots, which are used in times of low vitamin E intake.
Importance
The property of vitamin E to bind free radicals – which are formed, for example, by smoking, sun exposure or stress – can help to inhibit corresponding secondary diseases such as heart disease or cancer. In a healthy organism, free radicals are usually rendered harmless by the body’s own substances. This ability can be limited in the presence of various chronic diseases, among others. For example, this can be the case in people with diabetes mellitus or lipometabolic disorders, but also in people who are exposed to chronic stress. In these cases, therefore, an adequate supply of vitamin E is particularly important. In addition to a protective function on unsaturated fatty acids, vitamin E is attributed a positive influence on the functions of the gonads of the body. This is why the vitamin is also called an anti-sterility vitamin. Furthermore, vitamin E has positive effects on the body’s own defenses and can thus help to reduce the risk of vascular deposits and any subsequent arteriosclerosis. Positive results from vitamin E administration were also found in the supportive treatment of the skin disease neurodermatitis. Vitamin E is also found in skin care products. It is assumed that the vitamin absorbed by the skin has a protective effect on cell membranes. Finally, a sufficient vitamin E supply is also important in popular or competitive sports: In addition to the health-promoting aspects of sports, free radicals can form in the body during sports activities, which can be intercepted by vitamin E, so to speak. Due to its properties, vitamin E is sometimes also referred to as a fitness vitamin.
Occurrence in food
Vitamin E is mainly contained in vegetable oils based on unsaturated fatty acids; these include, for example, sunflower or corn kernel oil, but also margarine. Vitamin E is also found in hazelnuts, almonds and vegetables. An example of animal foods with vitamin E content is butter. Vitamin E is heat-resistant up to temperatures of about 130° Celsius – so foods cooked with water show no loss of vitamin E. In baking processes, care should be taken to ensure that frying oils, for example, do not exceed the critical temperature limit. According to the recommendations of the German Nutrition Society (DGE), a healthy adult needs about 12 milligrams of vitamin E daily; pregnant women usually have a higher requirement. With a healthy diet, the body’s own vitamin E requirement is usually sufficiently covered. In addition to natural vitamin E, the body can also be supplied with vitamin E in the form of dietary supplements. According to statistics, only about 50 percent of Germans take in enough vitamin E through their diet.
