Benefits of Vitamin E

The vitamin E is considered "Vitamin Youth" given their properties and benefits in order to reduce the symptoms of impairment with advancing suffer over time. They emphasize its work like Antioxidant and to fight the Immunosupression that happens in the last stages of the life

What is Vitamin E?

It is a type of fat-soluble vitamin , that is, it accumulates in adipose tissue, for the body to resort to it as needed. In fact, vitamin E encompasses a group of 8 types of molecules divided into two groups:

Tocopherols

Tocotrienols

Of these, the alpha-tocopherol form is considered to be "vitamin E" itself, and tends to accumulate in non-hepatic tissues, particularly where the generation of free radicals, such as mitochondrial and reticulum membranes Endoplasmic of the heart and lungs.

Apart from offering protection against free radicals , reducing cellular oxidative damage, which can affect the integrity of the tissues that make up our body, there are many other functions associated with this vitamin so it is also involved in curbing the symptoms of Aging , resulting in substantially improving the outer appearance (skin), and of course, the normal function of the organs of the organism; Regulation of immune function, maintenance of endothelial cell integrity and normal coagulation balance.

What are the Properties of Vitamin E?

Vitamin E, because it can oxidize within the body, acts as a kind of "bodyguard" for other substances because it acts as an antioxidant because, when destroyed, it protects from the destruction by oxygen of polyunsaturated fats and other soluble substances In fat such as vitamin A.

There are many benefits of vitamin E, because in the body, this vitamin exerts numerous functions such as assisting in the formation of red blood cells and assist in regulating the synthesis of prostanoids , which are important compounds in the processes of reproduction; For this reason has long been considered this vitamin as the vitamin of fertility.

Vitamin E

Where is Vitamin E found?

Among the most important sources where to have this vitamin are:

• Vegetable oils , such as olive, sunflower , or safflower
• Whole grains , such as barley, wheat germ, or oats
• Yolk
• Fruits such as Avocado and Papaya
• Milk and butter
• Liver
• Legumes , such as peanuts, beans, or chickpeas
• Nuts , especially almonds and walnuts
• Seeds such as sunflower or chia
• Green leafy vegetables such as spinach, kale, or Swiss chard
• Fish  (mostly blue) such as swordfish or trout and herring

Benefits of Vitamin E

Antioxidant Action

It is undoubtedly one of the greatest benefits that this vitamin contributes to enhance our health. In particular, its field of action takes place in neutralizing the effect of the free radicals, which are unstable molecules, due to their atomic imbalance and that therefore they seek to recover it from other adjoining cells. "Roban" electrons, negatively modifying the behavior of said cell to which these elements are sustained, and that could even conclude with cell death. This condition results in a chain reaction that expands throughout the tissues.

Vitamin E exerts a strong antioxidant effect especially important in the lungs, where the cells are exposed to high concentrations of oxygen that can damage them. In addition to protecting red blood cells that are responsible for transporting oxygen to all of the body, so does the white cells, which are responsible for defending the body against certain diseases, so that it can boost the immune system.

VITAMIN E

Alpha-Tocopherol. Powerful Antioxidant. Helps maintain an optimal level of health. 

Appearance of the Skin

Vitamin E offers a very important role for the maintenance of the state of the skin . Strengthens the lining of the blood capillaries of the skin, improving the support for hydration and promote its elasticity. Another outstanding effect is to reduce inflammation at the cellular level and to be translated into a younger skin aspect.

Continuous exposure to the sun's ultraviolet rays, as well as to other external agents, such as fumes (tobacco, environmental contamination), are factors that cause a deterioration of the skin, especially in the appearance of spots and wrinkles, and even other Signs like acne and eczema. Vitamin E contributes to a rapid regeneration of the tissue of the epidermis (the outermost layer of the skin), producing a more effective healing of the damaged tissue.

The skin is the true reflection of time, from marks because of our appearance (weight gain, pregnancy), stretch marks, wrinkles, scars ... All these problems can be improved by vitamin E.

Strengthening Hair

The fragility and fall of the hair are two very important aspects to which they are usually given enough importance, given their close relationship with our appearance. In such a case, regular use of vitamin E can help us mitigate these problems.

The main mechanism of help is, as we have seen, reduce the effect of free radicals that cause damage to the scalp, maintaining the health of the fonts, as it improves blood circulation to this area, stimulating stronger hair growth And healthy.

Another cause of hair loss is related to excessive oil production or imbalance in pH levels of the scalp, because if it stays dry, the sebaceous glands will be forced to produce more oil than necessary, clogging The hair follicles. This leads to other problems like itchiness and dandruff, and finally hair loss.

Hormone Regulation

Vitamin E also affects the endocrine and nervous system, exerting a modulating action to regulate the hormonal balance. It is necessary to emphasize that the normal development of the nerves depends on the vitamin E.

Among other effects, the implication of vitamin E and the hormonal balance can be reflected in:

• Symptoms of Menstrual Syndrome: reduction of pain, anxiety, sweet desires ... Also entails its regulation
• Weight gain, fluid retention
• Allergies
• Skin changes
• Feeling of fatigue
• Anxiety Pictures

More benefits of Vitamin E

Another of the benefits of vitamin E is its involvement in energy production , synthesis of deoxyribonucleic acid (DNA) and ribonucleic acid (RNA). Due to its great ability to act as an antioxidant, it protects the cell membranes from oxidation and is speculated with its favorable effects against cancer or heart disease.

As the latest research , vitamin E may be a treatment to curb Alzheimer's disease.

Vitamin E Deficiency

The symptoms of Vitamin E deficiency are not very obvious, besides the diagnosis is complicated due to the role of the mineral selenium in the metabolism of this vitamin.

Suspicious symptoms of vitamin E deficiency include:

• Muscular weakness,
• Increased destruction of cell membranes,
• Abnormal arrangement of fat in muscles,
• Rupture of red blood cells.
• Toxicity

Compared to other fat-soluble vitamins, vitamin E is relatively nontoxic when taken orally. Due to their popularity as a profertility agent and their supposed favorable actions on sexual potency, many people usually ingest doses well above the CDR and without negative effects.

However, at high doses and for long periods of time, you can infer from the activity of vitamin K, which could lead to problems with blood clotting.

Recommended Dosage of Vitamin E

The recommended daily amount CDR, is 30 international units . But that dose is insufficient for the active people and, especially, for the athletes.

Athletes typically consume between 200 and 500 IU and when they recover from an injury or train at high altitudes, they often ingest 600 to 1200 IU because it favors the transport of oxygen in the blood and therefore compensates for the reduction that exists in the air At that altitude. People of greater size and weight better admit a higher dose of vitamin E.

Usefulness of Vitamin E in Sport

As with all vitamins, studies have shown that adequate intake of the vitamin contributes to the maintenance of optimal health and, therefore, is favorable for physical performance. However, there is evidence that a dose greater than that collected by the CDR in background or resistance athletes, as well as those forced to compete at altitudes above sea level helps to improve their brands.

It is of special interest for athletes to know that this vitamin has been shown to lower blood lactate levels and reduce the formation of certain waste products generated during exercise, as well as decreases cell damage caused by oxidation and maintains healthy muscle tissue .

In times of recovery from an injury or an operation, as well as in sports where heavy muscle is required, above-average intake of vitamin E favors recovery and muscle work, while reducing stiffness and Damage of the muscles.

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What is vitamin D ? How much do we need to be healthy?

Vitamin D

Vitamin D or vitamin antirachitic calciferol or a vitamin is liposoluble ie soluble in fats. Its uniqueness lies in the fact that its main source is made ​​by the body itself.
There are several variations of vitamin D but the forms that interest us the most are:
- vitamin D2 or ergocalciferol , which is of plant origin . It is found in most foods.
- vitamin D3 or cholecalciferol , which is synthesized in the skin by the action of ultraviolet on cholesterol. Vitamin D3 is also present in animal foods such as fish oils.


Background of Vitamin D

- 1865 : physician Armand Trousseau recommends in its manual of clinical medicine the cod liver oil consumption because it has a antirachitic factor. Trousseau is also one of the first, after Russian Sniadecki, observing that exposure to sun protect children rickets.
- 1890 : English physician Palm, after an epidemiological study concluded that the only common denominator to explain the Rickets is a lack of exposure to sunlight.
- 1922 : McCollum discovers that cod liver oil retains its properties even antirachitic after destroying every vitamin A. There is therefore a second soluble factor which he called "vitamin dépositrice calcium. "
- 1924 : Dr. Harry Steenbock and Dr. Hess show that ultraviolet radiation can induce antirachitic factor in food and animals.
- End of the 20s : it is clear that rickets can be prevented and cured by exposure to direct sunlight, ultraviolet radiation, for consumption of irradiated food or cod liver oil.
- 1932 : the crystalline vitamin D2 were isolated pure.
- 1936 : crystals are pure vitamin D3 isolated from liver oil tuna.
- 1952 : Dr. Woodward made ​​the first synhtèse Vitamin D3 which earned him the Nobel Prize in Chemistry in 1965.
- 1964 : Norman detects the existence of three metabolites of vitamin D. In 1971, he established the structure of calcitriol.
- Since 1980 , receptor derivatives of vitamin D were found in the cells of many organs.

The role of vitamin D

Vitamin D plays two key roles. Firstly, it ensures optimal bone mineralization, during growth, but also throughout the life of their renewal.

Moreover, it modulates intestinal calcium absorption contributes to the stability and rate of calcium in the blood and tissues.
But that's not the only benefit of vitamin D for the body. Indeed, this vitamin is the subject of many experiments since the 90s, some researchers have high hopes on it to prevent many diseases.

Cancers 
It seems to be a link between vitamin D levels and the development of cancers. Indeed, some studies point to a greater risk of being hit by one of these diseases when vitamin D levels in the body are too low. In addition, people who already have potentially have a greater chance of survival with higher levels of vitamin D.

Depression
The link between lack of vitamin D and depression is still unclear to researchers but they generally consider this vitamin as a neurosteroid and agree on the likely importance in the brain. Vitamin D may, for example, facilitate the production of noradrenaline, dopamine and serotonin. Deficiency could thus lead to depressive disorders in those affected.

Cognitive disorders
As with depression, vitamin D deficiency may increase the risk of developing Parkinson's disease. Indeed, this vitamin has a protective effect on neurons and prevent that they be destroyed.

Falls and Fractures
The problem is especially common among the elderly. The bones become brittle and fractures are more common. However, vitamin D supplementation could reduce the risk of fractures due to the effect of this vitamin on the binding of calcium. But it is also true for falls because the elderly with vitamin D levels too low, were also more likely to fall. This is due to loss of balance and muscle weakness possibly caused by a lack of vitamin D.

The vitamin D in the body

- Vitamin D from the diet is absorbed with fats in the small intestine. It then joins the general circulation.
- Vitamin D formed by irradiation of the skin pass directly into the bloodstream.
- Vitamin D is mainly stored in the blood, muscle, adipose tissue, liver, kidney .
- It can then be dispatched to the intestines, bones, kidneys, muscles, the parathyroid glands .
- Vitamin D and its derivatives are eliminated by the fecal bile .

Physical and chemical properties

- heat-sensitive
- sensitive to light
- sensitive to O2
- sensitive to acid

Vitamin D needs

The needs are difficult to evaluate because they vary with the degree of sun exposure and the degree of skin pigmentation . They are theoretically zero if the body exposure to sunlight is sufficient.

A vitamin D is necessary in countries where sunlight is weak, especially in children during the first two or three years of life.

Sources

Most of the vitamin D is synthesized in the skin due to exposure to sunlight . One sees that with a minimum of exposure (15 to 30 minutes a day) the bulk of the vitamin D - 50 90% -. Skin is produced by the rest of the vitamin D is provided by the feed , primarily by fish oils, fish, butter, cereals, eggs, livers of animals and also a little milk.

Functions

Vitamin D has a key role in calcium metabolism : - it facilitates the intestinal absorption of calcium and phosphorus - it helps the binding of calcium to the bones ie their growth, but also for their renewal its renal excretion . - it acts as a hormone and hypercalcémiante will enter into relations with other hormones on calcium and phosphate metabolism.


Vitamin D deficiency

- In adults, vitamin D deficiency may result in osteomalacia (demineralization with osteopathy ostéoïdose by hypophosphocalcie)
- In children and adolescents, the rickets (due to defective bone mineralization of growing organism ostéochondrodystrophie fast and usually secondary to vitamin D2)
- Other consequences of vitamin D deficiency: osteoporosis , increased infections

Cancer: Vitamin C 'gives chemotherapy a boost'

Vitamin C in high doses may increase the anticancer effects of chemotherapy according to a new U.S. scientific study.

And injected large quantities of vitamin C helped to boost chemotherapy in mice and humans according to a study published in the journal Science Translational Medicine.

Researchers from the University of Kansas tested in rodents and some patients the effects of vitamin C on chemotherapy.

After grafted with human ovarian cancer cells in mice, they injected the vitamin C. They also administered vitamin c to patients with advanced ovarian cancer.They found that the ovarian cancer cells were sensitive to treatment with vitamin C and non-diseased cells that remained healthy.

This treatment at high dose of vitamin C was administered in conjunction with conventional chemotherapy. It has been effective in destroying cancer cells, it also helped reduce the negative effects of chemotherapy.

Promising trials

Researcher Jeanne Drisko, co-author of the study believes that "there is really a interest in using vitamin C for cancer."

"Patients are looking for safe and affordable treatments to better manage their cancer, "she recalls. "According to the study, and the first clinical data, vitamin C administered intravenously has exactly this potential. It is effective and accessible to all."

But the use of vitamin C is facing an economic barrier. Pharmaceutical industries are unlikely to fund trials of vitamin C intravenously because there is no possibility of patenting natural products.

"Because vitamin C can not provide potential patent, so development will not be supported by pharmaceutical companies," said Dr. Qi Chen, principal investigator of the study.

Dr. Kat Arney, head of communications of the English Institute "Cancer Research UK", has responded to this new study. "As the experiment was conducted on 22 patients, it is difficult to say whether high doses of vitamin C injection have a real impact on patient survival. But it is interesting to note that it reduces Side effects of chemotherapy "and concluded that" any potential cancer treatment should be carefully evaluated in large clinical trials to ensure that it is safe for patients and effective. Further studies are needed before prescribing vitamin C to patients. "

A deficiency of vitamin D is dangerous for the brain

A diet low in vitamin D causes damage to the brain, shows a new study by British researchers.

In addition to being essential for bone health, new studies indicate that vitamin D plays an important role in other organs, including the brain. The British study found that the brains of middle-aged mice whose diet was low in vitamin D for months has been damaged by free radicals.

These mice have shown a decline in their cognitive performance on tests of memory and learning.

The lead author of the study, the researcher Allan Butterfield, recalled that the elderly often suffer from a deficiency of vitamin D. Adequate levels of vitamin D are needed to prevent the brain from being damaged by free radicals and prevent the adverse consequences that may result, he has said.

Insufficient levels of vitamin D have previously been associated with Alzheimer's disease, the onset of certain cancers and heart diseases.

Those who fear that their level of vitamin D is too low should consult their doctor recommends Mr. Butterfield. We can then solve the problem by consuming foods rich in vitamin D, taking vitamin supplements or sunbathing for 10 or 15 minutes.

The study is published in the medical journal Free Radical Biology and Medicine .

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