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All about vitamin E

All about vitamin E

Vitamin E was first discovered by Evans and Bishop in 1922. Vitamin E is not just a vitamin. In fact, vitamin E contains a variety of fat-soluble compounds. Alpha-tocopherol is the most common substance in the human body. Vitamin E is stored in the fat tissue of the body, so it is not necessary to take it every day. Why do we need vitamin E? Vitamin E is an essential nutrient for our vision, reproduction, brain, blood, skin and immune system. Vitamin E is also an effective antioxidant and helps fight free radicals in cells. Free radicals are molecules produced after exposure to environmental factors (such as smoking, pollution, ultraviolet light, and radiation). Antioxidant vitamins first discovered in the 1980s are related to cell breakdown. Free radicals are also related to the occurrence of cancer, heart disease and other diseases. Vitamin E can protect the body from free radical damage. However, vitamin E is strongly dependent on vitamin C, vitamin B3, selenium and glutathione. In other words, a diet rich in vitamin E will not achieve the best results if it is not taken with other nutrients. Fortunately, vitamin E deficiency is very rare. People who lack vitamin E often suffer from diseases related to abnormal fat metabolism, such as chronic diseases or cystic fibrosis. Lack of vitamin E can cause muscle and nerve damage, resulting in loss of consciousness, loss of movement and control, muscle weakness, vision problems and decreased immune system function. Benefits of taking vitamin E In addition to fighting free radicals and supporting the immune system, vitamin E has many other benefits. Help reduce the risk of age-related cataracts A study conducted in 2015 by the Department of Epidemiology and Biostatistics, School of Medicine, Qingdao University, found that vitamin E intake and high serum tocopherol levels are associated with reducing the risk of senile cataracts . Helps to repair muscles A study conducted by the National Library of Medicine in 2015 showed that vitamin E can help muscle repair after exercise may help eliminate wrinkles and dark circles. "Journal of Aesthetic Dermatology" published in 2004 A study on topical gels containing vitamin E and other vitamins found that it can effectively reduce wrinkles and dark circles around the eyes. Relieving menstrual pain In 2004, the British Journal of Obstetrics and Gynecology conducted a study on girls taking vitamin E supplements. Girls who took the supplement reported that they had less menstrual discomfort and blood loss. May help delay the development of Alzheimer's disease A study has shown that high-dose vitamin E may delay the development of patients with mild to moderate Alzheimer's disease. Make nails grow stronger. A review in the Indian Journal of Dermatology Online in 2016 pointed out that vitamin E can enhance nail function and promote nail growth. Sources of Vitamin E Vitamin E is found in many foods, but it has the highest content in seeds, nuts and vegetable oils. Here are some foods that contain the most vitamin E. Wheat Germ Oil Sunflower Seed Almond Avocado Hazelnut Abalone Peanut Vitamin E Harmful? Compared with water-soluble vitamins (such as vitamin C), fat-soluble vitamins (such as vitamin E) have higher potential toxicity. Although the possibility of consuming toxic substances only from the diet is very small, excessive vitamin E is harmful. Too much vitamin E can cause nausea, diarrhea, stomach cramps, fatigue, weakness, headache, blurred vision, rash, bruises and bleeding. Although taking vitamin E in moderation is safe, taking large doses of vitamin E by mouth can also cause some problems. Because it is a very popular ingredient in many beauty products, it is usually safe for people to use topically on the skin.

Everything about Vitamin E Can Vitamin E improve sleep quality?

Can vitamin E improve sleep quality?

Vitamin E is one of the vitamins we need most. Vitamin E can ensure that our immune system remains healthy, and has a strong antioxidant effect, protecting our cells from free radical damage. Does this essential nutrient also help sleep? Research has been conducted on how vitamin E can help improve sleep deprivation, insomnia, and the effects of illness on sleep patterns. The impact of lack of sleep on the human body In fast-paced life, lack of sleep may seem normal, but it will affect health. Try to ensure enough sleep time. The following are some of the negative effects of insufficient sleep on health. Lack of sleep can increase weight. Hormones, leptin, and ghrelin control hunger, and they are affected by sleep levels. Lack of sleep can also cause insulin release, which increases fat storage and the risk of type 2 diabetes. Lack of sleep will reduce immune function and prolong the recovery time from illness. It can also make you more susceptible to respiratory diseases, which is very important considering the COVID-19 pandemic. Lack of sleep increases the risk of cardiovascular disease. Sleep helps restore and rebuild blood vessels, helps maintain blood pressure, blood sugar levels, and reduces inflammation. Lack of sleep can cause depression/anxiety. Insufficient sleep can cause depression and/or irritability, and may exacerbate existing mental health problems. May cause forgetfulness or difficulty remembering new concepts. Lack of sleep can affect memory, because the brain forms connections during sleep to help memorize and process new information. How does Vitamin E help sleep So how does Vitamin E help us get better sleep? Many studies are exploring vitamin E, studying what it helps to protect and maintain, studying how it affects our sleep and sleep patterns, and any diseases that may interfere with sleep. Provide potential protection to prevent memory loss due to lack of sleep. Vitamin E can protect the hippocampus, which is a key part of the brain to consolidate memory. A study showed that vitamin E helps reduce oxidative stress, which can impair the learning and memory processes caused by sleep deprivation. Improve sleep apnea. Researchers have found that people with sleep apnea have lower levels of vitamin E. Some studies have shown that adding vitamin E may help improve night breathing and sleep quality. Provide hormone protection. Some sleep problems are related to low testosterone levels in men. A study found that vitamin E can maintain testosterone levels more effectively than melatonin. In addition, women who have hot flashes due to menopause may also use vitamin E to improve sleep, because another study found that taking vitamin E can significantly reduce night hot flashes. Helps treat restless legs syndrome (RLS). RLS can cause insomnia and affect the quality of life. A study on hemodialysis patients found that the combination of vitamin E and vitamin C can reduce the severity of RLS, which is a common problem encountered by hemodialysis patients. Foods rich in vitamin E Eating foods rich in vitamin E and a variety of balanced whole foods is a good way to get the vitamin E you need to help improve sleep, because vitamin E is consumed with other vitamins such as vitamin C and vitamin B3 It works best when. If you are considering taking vitamin E supplements to improve sleep quality, please consult your doctor, because vitamin E is a fat-soluble vitamin, which means that if you take too much, there is a higher potential for toxicity. Vitamin E can be found in foods such as dark green vegetables, nuts, seeds, fish and fruits. Here are some foods that contain the most vitamin E: Wheat germ oil sunflower seeds almond avocado hazelnut abalone peanut

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