Vitamin E refers to a family of compounds that are significant lipid soluble antioxidants. The nutritional content of Vitamin E is described by its alpha tocopherol activity. In body, it behaves as an antioxidant which would help to protect your cells from the extensive damage caused by the generation of free radicals. These free radicals are compounds produced by the conversion of food to energy by different metabolic pathways. You are exposed to the danger of free radicals even in the environment due to the presence of air pollution and ultra violets rays of sun.
Tocopherols and tocotrienols are the compounds which constitute this complex substance, commonly known as vitamin E. It was discovered back in 1922, during an experiment to cure reproductive abnormalities in rats by a substance separated from vegetable oils. Vitamin E boosts your body cells and thus the role of vitamin E in sports nutrition is definitely significant.
How does Vitamin E help you?
· It prevents your body cells from oxidative damage by the scavenger free radials generated in your body which in turn delays ageing.
· Enhances digestion of fats in your system.
· Vitamin E inhibits a certain kinase protein and in turn results in the reduction of growth of smooth muscle cells.
· It up regulates the formation of connective tissue which further helps in regeneration of tissue and healing of wounds.
· Vitamin E enhances lens clarity, and thus reducing chances of cataract.
· Another benefit of Vitamin E is it strengthens your immune system. This vitamin plays a role in the formation of RBCs (Red blood cells) by helping your body to utilize Vitamin K.
· In males, Vitamin E has been researched to be very effective in improving fertility problems.
Foods rich in Vitamin E
· Vegetable oils such as sunflower, corn, soybean oils.
· Seeds like roasted sunflower seeds.
· Nuts like hazelnuts, almonds etc.
· Fresh green vegetables such as broccoli, parsley, spinach, kale, mustard green sweet chards ans so on.
· Squash, pumpkin and avocadoes.
· Shrimps and fishes.
Deficiencies and cure!
Deficiency of Vitamin E is very rare. Problems like peripheral neuropathy, muscular myopathy, ataxia, retinopathy, nervous system impairments, destruction of red blood cells, Crohn’s disease and cystic fibrosis are due to its deficiency. Few of them are also relation to improper digestion of fats in your body. Several case reports have been found where supplements of vitamin E in the diets of older people, had helped them stay mentally alert and active. Vitamin E could be a potential ingredient in curing Alzheimer’s disease in recent future.
One of the many roles of vitamin E in sports nutrition is, it helps to reduce the damage caused by the tremendous amount of free radicals formed due to endurance exercises in an athlete’s body. Nutritionists recommend a daily supplementation of 100 to 200 mg of Vitamin E to endurance athletes. Thus, if you are spending your days dreaming of becoming a sports person, you should definitely increase your intake of food sources having plenty of Vitamin E. here are two website links you can follow-
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