Vitamin e (tocopherol)
biographical notes
Also known as tocopherol or pregnancy-induced phenol, it exists in edible oil, fruits, vegetables and grains. 1988 was successfully synthesized, and it has tablet, injection, suppository and other dosage forms.
As the name implies, vitamin E, also known as tocopherol or pregnanol, can maintain the normal function of reproductive organs, have a good influence on the metabolism of the body and increase the weight of the ovary.
Promote its function, promote follicular maturation, increase corpus luteum, and inhibit the oxidation of progesterone in the whole body, thus increasing the role of progesterone. In addition, vitamin e is good for the next month.
Can be used for adjuvant treatment of pruritus vulvae, leg spasm at night and hemorrhoid. In recent years, vitamin E has been widely used in anti-aging.
It can eliminate the deposition of lipofuscin in cells, improve the normal function of cells and slow down the aging process of tissues and cells.
In view of the many functions of vitamin E, some media have greatly "marveled" at the product, and even unilaterally exaggerated the beneficial effects that large doses of vitamin E may play in the body.
As a result, vitamin E fever appeared in the market, and the phenomenon of eating vitamin E indiscriminately occurred from time to time.
Fat solubility;
Stored in liver, adipose tissue, heart, muscle, testis, uterus, blood, accessory kidney, pituitary gland, etc.
It used to be measured by weight, but now considering the function of living things, its measurement is measured by IU (International Unit). IU vitamin e, etc.
Vitamin e in lmg;
It consists of eight compounds called tocopherol, namely α, β, γ, δ, ε, ζ,
η and θ, among which α -tocopherol has the strongest effect;
The enemy of vitamin e
High temperature, oxygen, sub-zero temperature, food processing, iron, chlorine and mineral oil.
General function
Vitamin E has a strong antioxidant effect, which can prevent the oxidation of fatty compounds, vitamin A, selenium (Se), two sulfur-containing amino acids and vitamin C.
Improve the effect of vitamin a;
Vitamin E is an important vasodilator and anticoagulant.
Adding 25mcg selenium to 200IU of vitamin E can improve the efficacy of vitamin E.
efficiency
Delaying the aging of cells due to oxidation and maintaining a young face;
Provide oxygen to your body to make you last longer;
Together with vitamin A, it can resist air pollution and protect the lungs;
Prevent blood coagulation;
Reduce fatigue;
It is an external medicine (which can be absorbed through the skin) and an internal medicine for local trauma, which can prevent scars;
Accelerate the recovery of burns;
Lowering blood pressure through diuretics;
Prevention of abortion;
Helps to relieve leg cramps and stiff hands and feet;
Reduce the chance of ischemic heart disease.
normal requirement
[Normal human needs]
The recommended daily intake for adults is 8 ~10iu;
60% ~ 70% of daily intake will be excreted with excrement. Different from other fat-soluble vitamins, vitamin E has a short storage time in human body.
This is the same as vitamins B and C;
Medical experts believe that the common oral dose of vitamin E should be 10 to 100 mg each time, 1 3 times a day. Large dose refers to more than 400 mg per day, taken for a long time.
Taking means taking it continuously for more than 6 months. Vitamin E contained in the general diet can fully meet the needs of the human body. Therefore, the elderly take vitamin E for a long time.
It is not only unnecessary, but also unsafe and will have side effects.
Too much
Is taking a large dose of vitamin E really beneficial and harmless? Robert, an American medical expert, suggested that taking large doses of vitamin E for a long time would cause various diseases. In ...
More serious are: thrombophlebitis or pulmonary embolism, or both, because large doses of vitamin E can cause platelet aggregation and formation; Elevated blood pressure
High, blood pressure can be reduced or returned to normal after drug withdrawal; Breast hypertrophy can occur in both men and women; Headache, dizziness, dizziness, blurred vision, muscle weakness;
Chapped skin, cheilitis, angular stomatitis, urticaria; Symptoms of diabetes or angina pectoris are obviously aggravated; Hormone metabolism disorder, prothrombin reduction; Blood cholesterol and
Elevated triglyceride level; Platelets increase, vitality increases, and immune function decreases.
Vitamin e poisoning
Adults take a relatively large dose of vitamin E(D-α- tocopherol 400 ~ 800 mg/day) for several years without any obvious damage. Take 800~3200mg/d,
Occasionally, muscle weakness, fatigue, vomiting and diarrhea occur. The most obvious toxic effect of vitamin E > 1000 mg/d is the antagonism and increase of vitamin K.
The effect of oral coumarin anticoagulants is strengthened, which can lead to obvious bleeding.
lack
Vitamin e deficiency
Red blood cell destruction, muscle degeneration, anemia, reproductive dysfunction.
food source
Foods rich in vitamin e
Malt, soybean, vegetable oil, nuts, Brussels sprouts, green leafy vegetables, spinach, nutritious flour, whole wheat, unrefined cereal products, eggs.
Nutritional supplements
Both fat-soluble capsules and water-soluble tablets are acceptable.
Generally sell 100 ~ 1500 IU of vitamin e. Water-soluble vitamin E is suitable for people who don't eat greasy food or who eat greasy food will cause skin lesions.
People over 40 are more suitable for middle-aged people.
The average daily intake is 200 ~ 1200 IU.
Drug combination
Inorganic iron (ferrous sulfate) can destroy vitamin E, so it cannot be taken at the same time. If you take a nutritional supplement containing a small amount of ferrous sulfate and take vitamin E,
Must be 8 hours apart;
Special purpose
People whose diets are rich in polyunsaturated fats (vegetable oil and fish oil) must take more vitamin E;
Organic iron such as ferrous gluconate, pepsin, citrate and crotonate will not destroy vitamin E;
People who drink tap water poisoned by chlordecone must take more vitamin E;
Women who take birth control pills, hormones or during pregnancy and lactation must take more vitamin E;
In order to increase the intake of vitamin E in menopausal women, it is recommended to take tocopherol complex, 400 ~ 1200 IU per day.
Vitamin e will not reduce the incidence of heart disease.
Vitamin E: China people don't lack it.
In the diet structure of China people, the amount of vegetable oil (soybean oil and sesame oil) is the highest in the world, so the intake of vitamin E is much higher than that of western countries, so China people are not short of vitamin E. A famous nutritionist said that adults in China can delay aging by supplementing10mg of vitamin E every day, because supplementing10mg will not produce too many side effects, and it is illegal to increase it again.
Folic acid: add another 200 micrograms
Folic acid is an indispensable substance for making red blood cells, and it is also a hematopoietic vitamin of vitamin B 12. If the intake is insufficient, it will lead to incomplete erythropoiesis. Folic acid is an indispensable vitamin for cell division and growth. If folic acid is insufficient, it will hinder cell regeneration, leading to fetal birth defects and pregnant women's abortion. Folic acid is a vitamin that has only been paid attention to in recent years, so there is no standard of "recommended daily intake". However, the recommended daily requirement of adult women in the world is 400 micrograms, while the normal dietary intake of Chinese women is only 200 micrograms, which cannot meet the normal needs. Therefore, experts suggest that adult women in China should supplement 200 micrograms every day.
Vitamin B2: China people are seriously deficient.
Vitamin B2 deficiency is very serious in China, ranking first in vitamin deficiency. According to the national survey results, children, teenagers, women and middle-aged and elderly people are very scarce, mainly because the staple food of China people is mainly plant food. Experts suggest that people in China should supplement 1 mg of vitamin B2 every day. Vitamin B2 is resistant to high temperature, but it will decompose when exposed to light, so it should be stored away from light. Vitamin B2 has the best effect when taken together with vitamin B6, nicotinic acid and vitamin C. ..
Calcium: supplement from youth.
Calcium deficiency is one of the four major nutritional deficiencies in the world confirmed by the World Health Organization. 90% of calcium in human body exists in bones and teeth, which are the "big warehouse" of calcium in human body. When the calcium concentration in the blood is insufficient, the body will automatically withdraw the "goods" from the "big warehouse" to keep the calcium concentration in the blood normal. Therefore, when calcium is deficient, the content of calcium in bones and teeth decreases, leading to osteoporosis and tooth loosening. Calcium supplementation after osteoporosis can only ensure that osteoporosis will not deteriorate and cannot be cured. Therefore, calcium supplementation must be paid attention to from an early age. People need to take another 400 mg of calcium from their diet every day.
Vitamins: master the best time to take them.
Generally speaking, taking vitamin B group in the morning is the best; As for vitamin C, it is best to take it in the morning. Vitamin A, vitamin D, vitamin E and vitamin K need to be absorbed together with the fat in food. If eaten alone without any oil, it cannot be absorbed. Therefore, this supplement is best taken after meals. In addition, vitamin E supplements can only take effect 6 hours after taking them. If people who lose weight through exercise take vitamin E 6 hours before exercise, they can help fat burn in a lot of activities.
Vitamin C: Take it at least twice.
According to the national survey results, it seems that China residents are not short of vitamin C, but scientists of China Nutrition Society believe that China residents still need to supplement vitamin C because the utilization rate of vitamin C is low (the maximum loss of vitamin C is 18% after picking green leafy vegetables for two hours and 66% after picking green leafy vegetables 10 hour; Moreover, vitamin C decomposes when exposed to heat, while China residents mainly eat cooked vegetables, accounting for only about 50%. In 2000, China Nutrition Society revised the new national standard to 100mg/ day.
Vitamin: Just right.
Don't try to include all the elements in the periodic table in vitamin tablets. For example, we often lack calcium, iron, magnesium and zinc in minerals. Among non-mineral substances, we are easy to lack vitamin C, vitamin B and vitamin A, so it is enough to contain these ingredients in vitamin tablets. Others are just individual phenomena. Only a doctor can advise you which vitamin tablets are suitable for you.
Vitamin D: Women can't eat any more.
Vitamin D is very sensitive to intake: less is unhealthy, and more is toxic. Scientists from the Nutrition Society of China believe that children and adolescents in China are short of vitamin D and need to be supplemented with 5 micrograms every day. Women don't lack vitamin D at all, so they can't supplement it. If they don't supplement it properly, they are in danger of being poisoned.