Vitamin E is an essential fat-soluble vitamin, best known for its powerful antioxidant action.
This vitamin therefore plays a role in protecting cells from oxidative stress and contributing to the proper functioning of various systems in the body.
It is not actually a single vitamin but a group of oily compounds that come in the form of eight molecules with different levels of biological activity. Among these, the molecule with the highest activity is alpha-tocopherol.
Vitamin E is mainly found in plant-based foods such as: vegetable oils (extra virgin olive oil, sunflower oil), nuts (almonds, hazelnuts, walnuts), seeds (sunflower seeds), wheat germ, green leafy vegetables (spinach, chard), avocados.
Being a fat-soluble vitamin, it is absorbed together with dietary fats and stored in the liver and adipose tissue.
The average requirement for an adult is approximately 12–15 mg per day, varying according to age, gender and physiological conditions (pregnancy, breastfeeding).
Deficiency is rare and generally linked to genetic disorders or problems with lipid absorption, not to diet.
A balanced and varied diet generally covers daily requirements.
When present, it can cause neurological damage, neuropathies, muscle weakness and alterations in immune response.
The main benefits of vitamin E are as follows:
- antioxidant action: vitamin E protects cell membranes from damage caused by free radicals, slowing down the cellular ageing process;
- support for the immune system and skin health: it helps keep the skin supple and hydrated, and is often found in cosmetics and skin care supplements;
- cardiovascular health: it helps protect lipoproteins from oxidation, contributing to the well-being of the cardiovascular system;
- reproductive function: it is involved in male and female fertility, so much so that in the past it was called the “fertility vitamin”.
Vitamin E plays a very important role in skin and hair health: it makes the skin more radiant, has an anti-ageing effect, helps keep the skin more elastic and reduces fine lines, and helps combat UV damage.
As for hair, it makes it shinier, helps protect it from environmental damage and reduces oxidative stress on the hair shaft.
Here is an example of a menu that includes sources of vitamin E:
Breakfast:
- plain Greek yoghurt + wholemeal oats + almonds and kiwi or berries;
- smoothie bowl with unsweetened almond milk, 1 banana, a handful of fresh spinach, 1 tablespoon of almond butter, 1 tablespoon of sunflower seeds.
Snack:
- 1 piece of fresh fruit;
- 10–20 g of sunflower seeds;
- 1 slice of wholemeal bread with 100% hazelnut spread.
Lunch or dinner:
- fresh spinach salad with quinoa, chickpeas and avocado;
- baked salmon fillet with grilled vegetables dressed with 1 tablespoon of extra virgin olive oil and wholemeal bread;
- hummus with vegetable sticks (carrots, celery);
- Mediterranean salad with peppers, cucumbers, almonds, feta cheese;
- baked trout with walnut pesto.
(Article by Dr Giulia Daniotti)
