Out of all the body ingredients, the role of vitamin E to fight invading bacteria, viruses and treat chronic diseases in our body can never be ignored. It is one of the most critical yet highly efficient ingredients to ensure smooth body functioning with neutralizing free radicals. Being a fat-soluble nutrient, vitamin E can easily get stored in different parts of the body for days. In this case, when your body lacks vitamin E, the stored form of this vitamin is utilized to carry out the specialized functions effectively.
Not only this, but vitamin E also serves as an antioxidant that aims to eliminate free radicals and ensure they don’t harm your body in any way. Free radicals are highly reactive oxygen-containing molecules that perform harmful chemical reaction that is not good for your body. However, As per the recent study from Clinical nutrition, scientists have found out that vitamin E has proven effective in treating oxidative stress, neurological disorders, and many chronic inflammations.
With all these beneficial functions, monitoring the quantity of zinc regularly is a necessary pre-requisite to get a healthy body. Here are some more facts about Vitamin E that you must know about your body’s fundamental constituent.
Other Important Functions of Vitamin E:
Unlike many body nutrients specialized for a particular function, Vitamin E can actually do wonders for your body by contributing to every essential body metabolism. From preventing cell damage to keeping the blood flow normal, vitamin E is the master nutrient that your body must possess in sufficient quantity. Other vital vitamin E roles are:
- Oxidation of harmful body molecules
- Prevent genetic disorders
- Slows aging of the brain
- Rejuvenates skin
- Solves cardiovascular disease
- Reduces risk for degenerative diseases
- Strengthens joints and muscles
Although, vitamin E is not the only nutrient to help you get rid of these diseases but plays a crucial role in protecting your body to the maximum extent.
Food sources of Vitamin E:
Being a fat-soluble vitamin, its primary food sources are usually different types of oils, foods containing fat, fortified meals, etc. But they are also found in many healthy fruits and vegetables with a generous amount of oil hidden in them. You can consider these food sources to add or increase the quantity of vitamin E in your body.
|Name of food source||Quantity of vitamin E present|
|Peanut butter||3 mg|
|Cooked spinach||2-4 gm|
|Almond butter||8 gm|
|Breakfast cereals||5 gm|
|Egg yolks||5 gm|
|Sweet potatoes||4 gm|
|Sunflower seeds oil||8-10 mg|
Since a significant quantity of Vitamin E is present in primary fat foods and consuming them is important. But, make sure you take a limited amount of these sources as excessive fat can give birth to many other harmful diseases, including obesity and high cholesterol.
The Recommended Intake of Vitamin E
Although the natural fruits and vegetables have a balanced amount of Vitamin E present if appropriately consumed. Nevertheless, it’s always a better option to follow recommended quantity of any nutrient for a healthy body. The recommendation for vitamin E intake can vary depending on the age and body conditions of each individual.
To give you an overview, infants from 6 months to 3 years should consume 4-6 mg of vitamin E daily. Whereas adolescents from 10-to 18 years may take up to 15 mg, pregnant and breastfeeding women must include 18 mg of vitamin E in their diet. Source (vitamin E facts).
What is Vitamin E Deficiency?
Though, it is very rare to find the deficiency of vitamin E in normal healthy bodies. But it can occur in growing individuals, old age seniors, or individuals who avoid a proper diet with wholesome fruits, vegetables, and unprocessed foods. However, another cause of Vitamin E deficiency can be your vigorous exertions that take up all the stored Vitamin E, and your body calls for more.
Certain diseases like abetalipoproteinemia, ataxia, malabsorption disorder, Crohn’s disease, and other intestinal problems can also make your body short of Vitamin E. Mostly, pregnant women are at high risk to get Vitamin E deficient as it also contributes to complete and healthy formation of your baby’s body throughout the 9 months.
Do I Need Vitamin E Dietary Supplements?
Vitamin E’s body requirement can easily be fulfilled by obtaining some-high fat food sources and a balanced diet. Yet, you may go for a vitamin E supplement if your body is incapable of digesting or absorbing fat naturally. There usually are two types of vitamin E supplements mainly used to fulfill vitamin E deficiency. These are:
- dl-alpha-tocopherol (synthetic form)
Both d-alpha-tocopherol and is dl-alpha-tocopherol (synthetic form) should be consumed under 1000 (IU’s) per day. Or, you may also simply measure it as 15 mg daily for everyone up to 15 years.
An Excessive Dosage of Vitamin E:
It might sound ordinary, but high or overdosing of Vitamin E can put your body into severe health crises. As already mentioned, only a small portion of fat should be adjusted with your daily diet as fats can lower the function of many body metabolisms. Circulatory and digestive system disorders are the most prevalent side effects of excessive intake of Vitamin E.
It may also thin the blood vessels, reduce the number of platelets, and slow down the oxygenation of blood during normal or sexual behaviors. Besides, this issue can result in the prolonged or incomplete recovery of diseases like Alzheimer’s disease, prostate cancer, liver disease, etc. The reason for this is the immediate reaction of vitamin E with other body compounds of different nature that may not produce good results in the end. All this happens if you’ve consumed more than 1000 mg of vitamin E quite frequently.
The best takeaway from this article is to control your Vitamin E levels regularly and only take the recommended amount. In case you feel or witness any symptom of its deficiency, consult a doctor to discuss your concern and get the appropriate answer. Before you exclude fats entirely from your diet, think once about their importance and the generous quantity of vitamin E minerals present in them.