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Vitamin E - The antioxidant vitamin
Vitamin E (tocopherol) belongs to the group of fat-soluble vitamins. It is also referred to as "antioxidant vitamin", as it counteracts the degradation of polyunsaturated fatty acids by oxygen (oxidation). The vitamin B complex and vitamin C are also protected from oxidation if sufficient vitamin E is available in the digestive tract. As a "cell protection vitamin", it is responsible for trapping free radicals, which attack the cells or their membranes and can destroy them. In addition, vitamin E is able to track down excess dietary fiber in the body and convert it into readily available energy, which benefits athletes in particular. In combination with selenium it is involved in the production of antibodies and thereby strengthens the immune system. It also provides valuable services in the production of vitamin A, proteins, enzymes and hormones. About 8 to 15 mg of vitamin E should be taken daily. Athletes, hard workers or older people have an increased need, this can increase up to 100 mg. The vitamin is present in almost all foods at least in traces. Relatively little is found in meat, fish or butter. Rich in vitamin E, on the other hand, are herbal cold-pressed oils, nuts and seeds. The daily requirement is easy to cover, a handful of nuts or a teaspoon of wheat germ oil are sufficient. Vitamin E is quite unstable and very sensitive to light and oxygen. Therefore, oils should be stored in dark bottles and in a place protected from light, otherwise they will quickly become rancid. Eating a vitamin E deficiency is almost impossible with a normal diet. An increased risk for people with chronic diseases in which the intestinal activity may be disturbed and the intake of fats from the diet does not work properly. Deficiency symptoms may be an onset of muscle weakness, metabolic or nervous disorders. Women with vitamin E deficiency have a higher risk of miscarriage, and men may experience infertility.