Vitamin E (tocopherol) is one of the most beneficial substances that, if consumed sufficiently in food, helps to maintain youth, beauty and health of a person. However, its deficiency significantly impairs health and can lead to numerous health problems.
The level of vitamin E directly affects the condition of the eyes and visual acuity of a person. It strengthens capillary walls, normalizes eye pressure, and protects photoreceptors from damage. Together with vitamin C, tocopherol reduces the risk of inflammation in the middle part of the retina and prevents its age-related changes leading to blindness.
When a person does not consume enough vitamin E-rich foods, his vision deteriorates markedly. The eyes turn red and get tired quickly even without reading or working at the computer.
Weakening of the immune system
Tocopherol, like any other antioxidant, helps to strengthen the immune system. This substance helps the body neutralize free radicals – molecules that appear due to contact with harmful chemicals, poor ecology, exposure to ultraviolet rays and other negative factors.
When vitamin E is insufficient, the production of cells in the immune system slows down. It is becoming more and more difficult for the body to fight free radicals that provoke the development of various pathologies. Therefore, a person suffering from a deficiency of this substance is often sick for a long time.
Due to its antioxidant effect, tocopherol improves the condition of the skin: it moisturizes it, makes it smooth and elastic. In addition, it promotes collagen production, slowing down the aging process in tissues and saturating them with oxygen.
When there is not enough vitamin E in the body, cell regeneration slows down, the skin becomes dry and flakes off. All irregularities, including expression lines, scars and wounds become more noticeable.
Vitamin E helps the body to maintain muscle tone. People suffering from tocopherol deficiency often find it difficult to carry out common activities: walking, climbing stairs, holding objects in their hands, carrying even light bags, writing by hand.
It is all the fault of myasthenia gravis, which has arisen against the background of hypovitaminosis, as a result of which the muscles lose strength and cannot even cope with the usual load.
Vitamin E-rich foods
Having discovered a lack of vitamin E, you should not immediately run to the pharmacy for special supplements. Taking them without a doctor’s prescription can lead to hypervitaminosis, so it is better to get the required dose of the substance with food. “Champions” in tocopherol content are:
- oils (wheat germ, sunflower, linseed and corn);
- nuts (almonds, hazelnuts, peanuts);
- greens (spinach, parsley);
- porridge (buckwheat, barley, oatmeal);
If you regularly use these products, then it will not be difficult to make up for the deficiency of tocopherol. In this case, the recommended daily dose of the substance for an adult is 15 mg per day. The rate varies depending on the age and state of health of the person.