Vitamin E and A: all the benefits

Vitamin E and A are very important for our body. They are two essential nutrients that improve health and well-being. Their benefits are significant for many functions, such as vision, skin, the immune system and the heart, and vitamin E is also a very powerful antioxidant.

Vitamin E and A

Why are vitamin E and A important? They are very important because they regulate essential functions of our body. Vitamin E and A, whose daily requirement for a healthy person is estimated at around 8-10 mg a day, are stored and released by the liver, which, when needed, distributes the necessary amounts throughout our body. For vitamin A, the requirement is 0.6 – 0.7 mg a day, which can rise to 0.95 mg during breastfeeding. Both are fat-soluble vitamins.

Vitamin E

Vitamin E, also called tocopherol, is found in good amounts in the liver, so it does not need to be taken frequently through the foods that contain it. Our body has a perfect regulation system that releases it when it is needed. The role vitamin E plays for our body is fundamental: it is a very powerful antioxidant that prevents cancer. It also defends the body against environmental pollution and, above all, against harmful substances such as cigarette smoke.

Foods with vitamin E

The foods that contain it are oily fruits such as olives, peanuts, corn and walnuts, but it is also found in wheat germ and in cereals. It is present in leafy green vegetables such as lettuce, broccoli and escarole.

Too much and too little vitamin E

Too much vitamin E in our body causes high blood pressure. It is not the direct cause, but the rise in blood pressure, when there is an excess of vitamin E, can be dangerous for people who already have high blood pressure. An excess amount can also create problems for people with hypothyroidism, because it reduces thyroid hormones. In some cases it can also cause tiredness, nausea and vomiting along with digestive disorders. On the other hand, when there is a deficiency of vitamin E, growth and development may be impaired, also causing problems with metabolism and disorders of the nervous system.

Vitamin A

Vitamin A, called retinol, is stored in the liver, just like vitamin E. When we talk about vitamin A, the term also refers to retinoids. There are 1,500 different ones that belong to the vitamin A family, and they are both natural and synthetic. It is a nutrient that is fundamental for our vision, because it is indispensable for the retina, which gives the eyes the ability to distinguish brightness. It is also important for the development of bones, as well as for the growth of teeth in childhood. Besides, vitamin A has another characteristic in common with E, since it too helps in the prevention of cancer.

Foods with A

Vitamin A is found in foods of animal origin. Among these, besides the liver, it is also contained in milk, butter, cheese and eggs. It is also found in orange and red fruits and vegetables such as apricots, carrots, watermelon, berries and tomatoes, precisely because plant-based foods contain carotenoids. One essential thing, when eating foods that contain vitamin A, is not to eat them raw, but well washed. If you do not like them raw, they still should not be overcooked, because they lose their properties.

Too much and too little A

When there is too much vitamin A in the liver, hypervitaminosis occurs, that is, a vitamin excess that could damage the organ itself and also the spleen. Most of the time, however, hypervitaminosis is caused by an excess of medications that contain vitamin A. The same can happen with an excess of vitamin D during drug therapies. On the other hand, a deficiency of vitamin A can cause vision problems that, over time, can even lead to blindness. The deficiency can also show up as limited growth and continuous development of infections. In another case, when the requirement is lower in pregnant women, in the most serious cases it can lead to fetal dysfunction.

How to check the levels

To check vitamin E and A levels, you can have a blood draw. At the NefrocenterLab laboratories of the Nefrocenter group and at the Rome American Hospital, the levels of these vitamins, which are indispensable for health, can be analyzed. It is advisable to have the blood draw for vitamin E at least 8 hours after starting to fast. Vitamin A is also measured with blood tests. The levels, however, give important indications only until the deficiency is significant. When the deficiency causes vision problems, such as difficulty seeing in the dark, the doctor may recommend a specialist visit with an eye doctor (ophthalmologist), who will perform an electroretinography.

Healthy recipes

Mediterranean salad with avocado (rich in vit. E)

Ingredients:

• Avocado
• Cherry tomatoes
• Cucumbers
• Black olives
• Basil leaves
• Extra virgin olive oil

Method:

1. Dice the avocado, cherry tomatoes and cucumbers.
2. Mix all the ingredients in a bowl.
3. Add the black olives and basil leaves.
4. Dress with extra virgin olive oil.

Baked salmon with spinach (rich in vit. E and A)

Ingredients

• Salmon fillet
• Fresh spinach
• Lemon
• Salt and pepper

Instructions:

1. Bake the salmon fillet in the oven with lemon slices on top.
2. In a pan, cook the spinach with olive oil, salt and pepper.
3. Serve the salmon on a bed of spinach.

Carrot and mango smoothie (rich in vit. A)

Ingredients:

• Carrots
• Mango
• Yogurt
• Honey

Instructions:

1. Blend the carrots, mango and yogurt.
2. Add a little honey to sweeten.
3. Drink your smoothie, rich in vitamin A.