Vitamin E is a fat-soluble vitamin and an essential nutrient for the human body. It is a group of eight different compounds, known as tocopherols and tocotrienols, with alpha-tocopherol being the most biologically active form. Vitamin E is well-known for its antioxidant properties, which means it helps protect cells from damage caused by free radicals and oxidative stress.
Function
Antioxidant Protection :- Vitamin E helps neutralize free radicals, which are unstable molecules that can damage cells and contribute to various chronic diseases and aging processes.
Immune Support :- It supports the immune system's function, helping the body fight off infections and illnesses.
Skin Health :- Vitamin E is often used in skincare products due to its ability to moisturize and protect the skin from oxidative damage.
Cardiovascular Health :- Some studies suggest that Vitamin E may help maintain healthy blood vessels and support heart health by preventing the oxidation of LDL cholesterol, commonly referred to as "bad" cholesterol.
Neurological Function :- Vitamin E may play a role in supporting brain health and cognitive function, although more research is needed to establish definitive connections.
Sources
Food sources of Vitamin E include nuts and seeds (e.g., almonds, sunflower seeds), vegetable oils (e.g., wheat germ oil, sunflower oil), green leafy vegetables, and fortified cereals. A well-balanced diet usually provides sufficient Vitamin E for most people.
Recommended dietary allowance
The RDA is the average daily intake level sufficient to meet the nutrient requirements of most healthy individuals in a particular group. Here are the RDAs for vitamin E :-
• Infants (0-6 months) :- 4 milligrams (mg) per day
• Infants (7-12 months) :- 5 mg per day
• Children (1-3 years) :- 6 mg per day
• Children (4-8 years) :- 7 mg per day
• Children (9-13 years) :- 11 mg per day
• Males (14 years and older) :- 15 mg per day
• Females (14 years and older) :- 15 mg per day
• Pregnant females :- 15 mg per day
• Breastfeeding females :- 19 mg per day
Vitamin E is an essential nutrient that acts as an antioxidant, helping to protect cells from damage caused by free radicals. It is found in various foods such as nuts, seeds, vegetable oils, leafy green vegetables, and fortified cereals.
Deficiency
Vitamin E deficiency can occur when there is an inadequate intake of this essential nutrient over an extended period. Since vitamin E is a fat-soluble vitamin, it is stored in the body, primarily in the liver and adipose tissue. However, without a continuous dietary supply, these stores can deplete over time, leading to deficiency. Several factors can contribute to vitamin E deficiency :-
1) Inadequate diet :- People with diets low in vitamin E-rich foods, such as nuts, seeds, vegetable oils, and green leafy vegetables, are at risk of deficiency.
2) Fat malabsorption :- Vitamin E requires fat for absorption in the intestines. Conditions that impair fat absorption, such as certain digestive disorders (e.g., cystic fibrosis, celiac disease, chronic pancreatitis) or surgical removal of part of the intestine, can lead to vitamin E deficiency.
3) Premature infants :- Premature babies are at higher risk of vitamin E deficiency because they may not have had enough time in the womb to accumulate sufficient stores of the vitamin.
Symptoms
• Muscle weakness
• Loss of coordination and impaired balance
• Numbness or tingling sensations in the arms and legs
• Vision problems, such as difficulty seeing in low light or peripheral vision loss
• Weakened immune function
• Anemia (in severe cases)
Vitamin E is essential for its antioxidant properties, protecting cell membranes from damage caused by free radicals. Inadequate levels of vitamin E can lead to oxidative stress, which may contribute to various health issues.
Hypervitaminosis E
Hypervitaminosis E, also known as vitamin E toxicity, occurs when there is an excessive intake of vitamin E, leading to elevated levels of the vitamin in the body. Since vitamin E is a fat-soluble vitamin, it can be stored in the body, and excessive amounts may accumulate over time. However, it is essential to note that hypervitaminosis E is rare and typically occurs from taking high-dose vitamin E supplements rather than from dietary sources alone.
Symptoms
• Nausea and vomiting
• Diarrhea
• Stomach cramps
• Fatigue
• Weakness
• Blurred vision
• Headaches
• Increased bleeding tendency (due to interference with blood clotting factors)
• Impaired immune function
• Interference with other fat-soluble vitamins (A, D, K)
It is essential to exercise caution when taking vitamin E supplements, especially at high doses, without medical supervision. The tolerable upper intake level (UL) for vitamin E from supplements is set at 1,000 milligrams (or 1,500 IU) per day for adults. Consuming vitamin E from dietary sources is generally considered safe, as it is less likely to cause toxicity.
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