Vitamin E (tocopherol)
Initially, vitamin E was considered simply oil extracted from plants. Today, vitamin E is called a miracle vitamin due to its positive properties, which have found application in many areas of health care. Find out how this vitamin can help you and why you need to take it more!
Vitamin E – the most important of vitamins, which is not synthesized in the human body, so it must be obtained from sources of nutrition. Vitamin E is a fat-soluble vitamin, and in the body it occurs mainly in cell membranes.
The term "vitamin E" is common to a group of complex chemicals called tocopherols, including alpha, beta, gamma, and delta-tocopherol. Alpha-tocopherol is the most common of all tocopherols.
The most important function of vitamin E is that it acts as an antioxidant, protecting the body cells from damage by free radicals. Free radicals are toxic compounds that are naturally produced in the body as a by-product of metabolic oxidation. Free radicals adversely affect the joints, muscles and tendons, which can be prone to inflammation and damage, degenerative arthritis, they also cause the acceleration of the aging process. The use of vitamin E helps to reduce the harmful effects of free radicals, which can occur during significant physical exertion, it also contributes to faster recovery of damaged tissues.
The most effective way to counteract the harmful effects of free radicals is to neutralize them. Antioxidants, such as vitamin E, play a certain role in this, they are a powerful means of neutralizing free radicals. Antioxidants stop the harmful effects of free radicals before they can enter the cells of the body, and have the ability to protect cells from their destructive actions. This is extremely important because it is believed that damage from free radicals plays a role in the development of many diseases such as premature aging, cancer, coronary heart disease, cataracts, Alzheimer's disease, atherosclerosis, diabetes, muscular dystrophy, Parkinson's disease, rheumatoid arthritis, as well as a number of other degenerative diseases.
To enhance the effect of antioxidants, take vitamin E together with vitamin C.
The second function of vitamin E is its ability to reduce the severity of inflammatory diseases, such as rheumatoid arthritis, to fight premenstrual syndrome and nocturnal leg cramps.
Finally, it has been proven that vitamin E slows the growth of cells that are involved in the development of atherosclerosis. This is a very important aspect of vitamin E research, which requires further discussion.
Vitamin E and cardiovascular diseases
Today, the role of vitamin V in the protection of the cardiovascular system, in particular in the prevention of atherosclerosis, has been proven.
Atherosclerosis is a process in which cholesterol is deposited in the form of plaques on the internal walls of the artery, which leads to loss of elasticity and thinning of the walls of the arteries. As a result, blood pressure rises and coronary heart disease (ischemic heart disease) develops, the risk of myocardial infarction and stroke increases.
At present, vitamin E is used for the prevention of atherosclerosis. The mechanism of action of alpha-tocopherol is associated with inhibition of peroxidation of LDL (low-density lipoproteins), which facilitates their penetration and accumulation in the vascular wall. In a number of studies, it has been shown that with the administration of vitamin E, low-density lipoproteins become less susceptible to oxidation.
Foods rich in vitamin E:
Daily requirement for vitamin E:
But this norm helps only to eliminate the lack of vitamin in the body, and its antioxidant activity will be at a low level. Scientific research shows that to really get the effect of vitamin E, it should be taken in a dose of 100 to 400 ME per day (for adults). The same dosages are also used for athletes actively engaged in bodybuilding.
It is not recommended to take more than 500 ME of vitamin E per day. High doses can be dangerous if you have high blood pressure.
Anyone who wants to improve immunity and get additional protection from free radicals should take vitamin E. Intensive training of bodybuilders especially exhaust the body and reduce immunity, which can cause some diseases or infections.
The use of vitamin E can increase immunity and improve the overall condition of your body, and it can help alleviate muscle pain and prevent fatigue.
Studies prove that bodybuilders can improve physical performance by supplementing vitamin E. It is necessary for all athletes involved in aerobic exercise and performing endurance exercises. Tocopherol helps in preventing damage to cells as a result of oxidation and maintainability at a high level.
In addition, clinical studies indicate that the intake of vitamin E together with omega-3 and omega-6 fatty acids has a beneficial effect on joints that experience significant stress during strength training. The mobility of the joints increases and the pain and puffiness of the damaged joints considerably decreases.