Vitamin E is a fat soluble vitamin

By: Taylor

What is Vitamin E?

Vitamin E is a fat soluble vitamin that has antioxidant properties. It appears in many different forms of which alpha- tocopherol is considered to be the most active form in the human body, meeting the requirement.

Functions of Vitamin E

Vitamin E shields the body tissue and red blood cells against damage caused by free radicals
Protects cell membranes of the cells in the body
It helps in the development and maintenance of various nerves and muscles in the body
It is known to improve fertility
It is known to help in the treatment of diabetes
Although there is no clear evidence, but vitamin E is known to reduce the risk of cancer
Studies have shown vitamin E to reduce lung damage caused by pollution
It aids in promoting a healthy heart. It is known to reduce the danger of sunstroke, coronary artery disorder
It improves respiratory health
It helps in the circulation of blood to the scalp
It reduce hot flashes and other symptoms of menopause
Vitamin E improves immunity level
It reduces the cholesterol level
Vitamin E can be used to protect one from sunburn and from harmful rays of the sun
It is widely used in the treatment of scars, wrinkles and acne.
Sources of Vitamin E:

Fortified cereals, meat, nut oils, vegetable oils, green leafy vegetables (like spinach, beets, collard greens and broccoli) poultry, olive oil, wheat germ oil, fruit, eggs, whole grains, nuts (like almonds, hazelnuts, peanuts), margarines and spreads, fruits such as mangos.

Deficiency of Vitamin E

Vision problems
Retrolental fibroplasias (eye disease)
Weight loss
Delayed growth and development problems
Muscle weakness
Gastrointestinal diseases
Slow tissue healing
Chronic liver disease
Loss of balance
Fragile red blood cells
Neurological deficits
Slow growth in children
Recommended Dietary Allowance

Age Group Adequate Intake mg/day
Infants0-6 months 7-12 months 4 mg5 mg
Children 1-3 years 4-8 years 6 mg7 mg
Males9-13 years14 years and older 11 mg15 mg
Females9-13 years14-years and older 11 mg15 mg
Pregnant Females 15 mg
Breast-Feeding Females 19 mg
Tips and Warnings:

It is advisable to take vitamin C along with vitamin E as it helps in its absorption.
Pregnant women, those who consume contraceptive pills, and those who are of menopausal age require vitamin E supplements. Consult your doctor for further advice.
Vitamin E should be taken at the same time every day.
Those under such medications as aspirin, Plavix (clopidogrel), Coumadin (warfarin), should take the advice of the doctor before consuming vitamin E. These are blood thinning medication and taking them along with vitamin E can further cause excessive bleeding or other complications.
Vitamin E should be taken along with meals and not on empty stomach.
Vitamin E through food source offers better protection against Prostrate Cancer and Alzheimer’s disease than when taken through supplements.
Vitamin E when taken in high dose is known to have toxic effects like intestinal cramps, diarrhea, fatigue, muscle weakness etc.
Factory processing and exposure to air is known to reduce the vitamin E in the food.

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