ビタミンEの効能 – 一般の方向け情報

ビタミンEの効能 – 一般の方向け情報

[Music] what are the benefits of vitamin E this video is specially intended for the general public not for the medical students because this lecture is not about the biochemistry of the vitamin E rather than its users and how it can be used mainly for the general public so vitamin E is an antioxidant we notice it may have to protect the cells of the body from oxidative damages mainly the free radicals whatever they are produced inside the cell because of the normal metabolic cycles which are taking place inside the cell so this essential nutrient occurs naturally in many foods it’s also available in dietary supplements sometimes it’s in processed foods also so like white um in a white you in D and vitamin K vitamin E is also a fat soluble vitamin which means our body stores and uses whenever it is needed the term vitamin E describes eight types of compounds which means we have eight different types of vitamin E which are called as white immerse of vitamin E but out of all alpha tocopherol is the most active one in humans and which is biologically active form we can say and white hominy is responsible for a longer cell life so what do you mean by this you have probably seen rust on your bike or on car what is this rust this rust is mainly because of oxidative damage of your metal a similar process of oxidation and AD generated aging takes place in our body when cells are exposed to the molecules called as free radicals and these free radicals are continuously produced as a normal metabolic cycle and normal metabolic processes but these free radicals weaken and break down healthy cells so these molecules like free radicals also contribute to the heart disease as well as cancer and these free radicals form as a result of the normal body processes as we already mentioned and they cause damage that shortens the life span of the cell which means the cell is aging pretty rapidly so to prevent all these things God has created a great molecule corn as vitamin E which is a powerful antioxidant that may help to reduce free radical damage and slow the aging process of the cells this is not just like as I’m stating just like that it is approved by the National Institute of Health and also vitamin E is responsible for extra protection what do you mean by extra protection from what from there so the vitamin a map help people with higher environmental or lifestyle risk factors like free radicals right toxicity from where these free radicals are coming other than your diet other than your normal metabolic processes from cigarette smoking exposure to the air pollution because of urbanization and high exposure to the ultraviolet rays from the sunlight also develops three radicals in the body so this vitamin E helps to repair the damaged cells with all these things it will try its best but it is difficult to consume too much of vitamin E in your regular diet it’s really risky not harmful to obtain vitamin E from food sources so many are taking vitamin E supplements so what will be the recommendations from the guidelines so do not go overboard what does that mean while overdosing on food based why is unlikely but the National Institute of Health reports the taking high doses of this vitamin in form of supplements can cause serious side effects one of the serious side effect is an increased risk of hemorrhagic stroke that is a reason always believe your doctor or a health care professional or a nutritionist dietician who are licensed to recommend any type of a molecule to use first of all try to assess go to the center ask your physician ask your dietitian ask that whether vitamin E is required for you or not if it is your physician will tell you whether you have to take supplements or from the dietary sources and what should be the dosage but I want to tell you here that those ages even if you are taking dosages should not increase thousand international units per day if you are using synthetic supplements the recommended daily allowance it approximately fifteen milligrams so that is what you should know about the dosages of the vitamin E and what are the different ways to get your vitamin E from the food sources so you can see the complete list here I don’t want to read it out you can pause your screen and read the list I want to talk about a sentence called as extra vitamin E what is it one of the easy way to get enough vitamin E in your diet is to add tablespoon of wheat germ oil do the recipe alternatively you can also snack on sunflower seeds which are good sources of vitamin E because these will provide over approximately 20 milligrams of vitamin E which is more than a full day’s requirement so make a spinach salad and toss in some hazelnuts to get a crunchy boost of vitamin E and getting creative will also help you to reap many of the benefits of vitamin e in your diet thank you

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The Benefits of Vitamin E

Antioxidant
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Vitamin E is an antioxidant. It may help protect your cells from damage. This essential nutrient occurs naturally in many foods. It’s also available as a dietary supplement. Sometimes, it’s in processed foods. Vitamin E is fat-soluble. This means your body stores and uses it as needed.
The term “vitamin E” describes eight different compounds. Alpha-tocopherol is the most active one in humans.

Longer cell life
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You’ve probably seen rust on your bike or car. A similar process of oxidation and accelerated aging takes place in your body when cells are exposed to molecules called free radicals. Free radicals weaken and break down healthy cells. These molecules may also contribute to heart disease and cancer.
Free radicals form as a result of normal body processes. They cause damage that shortens the life of your cells. Vitamin E is a powerful antioxidant that may help reduce free radical damage and slow the aging process of your cells, according to the National Institutes of Health (NIH).

Extra protection
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Vitamin E may help people with higher environmental or lifestyle risk factors. Free radicals are increased by:
• cigarette smoking
• exposure to air pollution
• high exposure to ultraviolet rays from sunlight
• Vitamin E may help repair damaged cells.
It’s difficult to consume too much vitamin E in your regular diet. It’s neither risky nor harmful to obtain vitamin E from food sources.
Supplements: Don’t go overboard
While overdosing on food-based vitamin E is unlikely, the NIH reports that taking high doses of this vitamin in supplement form can cause serious side effects. One serious side effect is an increased risk of hemorrhagic stroke.
Dosages shouldn’t exceed 1,000 international units (IUs) per day if you’re using synthetic supplements. The recommended daily allowance (RDA) for ages 14 and up is 15 milligrams (mg).
Ways to get your E
The following foods are good sources of vitamin E:
• dry roasted sunflower seeds, 1 ounce (oz.), which provides 7.4 mg of vitamin E
• dry roasted hazelnuts, 1 oz., which provides 4.3 mg of vitamin E
• dry roasted peanuts, 1 oz., which provides 2.2 mg of vitamin E
• dry roasted almonds, 1 oz., which provides 6.8 mg of vitamin E
• spinach, boiled, 1/2 cup, which provides 1.9 mg of vitamin E
• broccoli, chopped and boiled, 1/2 cup, which provides 1.2 mg of vitamin E
• kiwifruit, 1 medium-sized, which provides 1.1 mg of vitamin E
• mango, sliced, 1/2 cup, which provides 0.7 mg of vitamin E
• tomato, raw, 1 medium-sized, which provides 0.7 mg of vitamin E

Extra vitamin E
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One easy way to get enough vitamin E in your diet is to add a tablespoon of wheat germ oil to a recipe. Alternatively, you can snack on sunflower seeds. This will provide over 20 mg of vitamin E, which is more than a full day’s requirement. Make a kale or spinach salad, and toss in some hazelnuts to get a crunchy boost of vitamin E. Getting creative will help you reap the many benefits of vitamin E in your diet.

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