1. It's a Fancy Name for Vitamin E
Tocopherol, better known as the antioxidant vitamin E, protects skin and cells from damage by free radicals that result from pollution. Tocopherol is responsible for fighting these harmful chemicals and protecting the body from cancer because it helps cell membranes and gives the immune system a boost. Research also has shown that tocopherol prevents heart disease because it lowers bad cholesterol and keeps the blood clots away. Its antioxidant properties also delay the effects of aging and reduce the chances of developing Alzheimer's disease.
2. The Best Sources Are Found in Food
You can take tocopherol as a vitamin supplement, but various foods contain the most sources. One tablespoon each of vegetable, safflower and olive oils contain 2 to 5 milligrams of tocopherol. Other, healthier sources of tocopherol include spinach, greens, broccoli, red peppers, mangos, sweet potatoes and whole-grain cereals. For nutrient-friendly snacking, a handful of almonds, peanuts and sunflower seeds are your best choices.
3. How Much Is Enough?
Always follow the recommended servings of the food labels so you get the right amount of tocopherol in your diet. According to research, recommended daily allowances of tocopherol were set according to age, gender and overall health. Children need 6 to 11 mg of tocopherol per day, while adults need 15 mg daily. You should consume no more than 400 international units of supplements daily to avoid an overdose.
4. Watch Out For Warning Signs
There are a few safety warnings associated with tocopherol, especially when taken as a supplement or as a topical agent. Scientific evidence reveals that taking more than 400 mg of tocopherol per day slightly increases the risk of hemorrhaging, especially if you take it with aspirin. You may also want to avoid tocopherol if you have a bleeding disorder or if you're having surgery. Additionally, tocopherol oils and ointments have been associated with allergic reactions such as contact dermatitis and eczema, therefore you should not use these products if you have sensitive skin. Headaches, abdominal pain and nausea are also linked to ingesting too much tocopherol, although the cases are rare. Discuss any dosage concerns with your doctor, if you have a medical condition.
5. Don't Skimp On the Benefits
Experiencing a lack of tocopherol in your body can cause deficiency. Tocopherol is a fat-soluble vitamin, so a low-fat diet increases the risk, especially if you omit certain foods containing the nutrient. Deficiency is rare among most of us because we eat it in our foods all the time. However, it is likely to affect those who cannot properly digest the right levels of dietary fat into their bodies because of conditions such as cystic fibrosis or Crohn's disease. Nerve damage and muscle weakness are the common signs of tocopherol deficiency. Under these circumstances, increased levels of tocopherol may be required.
