Discover the power of this essential nutrient for overall health and wellbeing
"Your body is your most priceless possession. Take care of it." - Jack Lalanne
Vitamin E is a powerful antioxidant that plays a crucial role in maintaining overall health and wellbeing. This essential nutrient helps protect our cells from oxidative damage caused by free radicals, which can contribute to a range of chronic diseases. In this article, we'll explore the functions, benefits, deficiency, and sources of vitamin E.
What is Vitamin E and Why Do We Need It?
Vitamin E is a fat-soluble nutrient that acts as an antioxidant in the body. It includes eight different forms, but the most biologically active form is alpha-tocopherol. As an antioxidant, vitamin E helps protect our cells from damage caused by free radicals, which are unstable molecules that can damage DNA, cell membranes, and other structures in the body. Vitamin E also plays a role in immune function and in the formation of red blood cells.
How Much Vitamin E Do I Need Per Day and How Much is Too Much?
The recommended daily intake of vitamin E varies depending on age and gender. Adult men and women need 15 mg (22.4 IU) of vitamin E per day, while pregnant and lactating women require slightly more. Vitamin E is generally considered safe at doses up to 1,000 mg per day. However, high doses of vitamin E supplements can cause side effects, such as nausea, diarrhea, and an increased risk of bleeding. It's important to speak with a healthcare provider before taking high-dose vitamin E supplements.
Top 5 Foods High in Vitamin E and Some Alternatives
Some of the best food sources of vitamin E include:
- Almonds - 1 oz (28 g) of almonds contains 7.27 mg of vitamin E
- Sunflower seeds - 1 oz (28 g) of sunflower seeds contains 7.38 mg of vitamin E
- Spinach - 1 cup (30 g) of spinach contains 1.89 mg of vitamin E
- Avocado - 1 medium-sized avocado contains 2.68 mg of vitamin E
- Sweet potato - 1 medium-sized sweet potato contains 2.69 mg of vitamin E
Other food sources of vitamin E include hazelnuts, peanuts, broccoli, kiwi fruit, and wheat germ oil. Vitamin E is also added to many fortified foods, such as cereals and plant-based milks.
A daily serving of Vitakrill Kril Gummies contains 68-85% of the daily vitamin E requirement.
8 Signs of Vitamin E Deficiency
Vitamin E deficiency is rare in healthy individuals, but it can occur in people with malabsorption disorders, such as cystic fibrosis or Crohn's disease, and in premature infants. Signs of vitamin E deficiency can include:
- Muscle weakness
- Vision problems
- Numbness or tingling in the hands and feet
- Difficulty with coordination and balance
- Slow wound healing
- Anemia
- Impaired immune function
- Dry, itchy skin
Causes, Symptoms, Treatment of Vitamin E Deficiency
Vitamin E deficiency is most commonly caused by malabsorption disorders or by a diet that is very low in fat. In premature infants, vitamin E deficiency can lead to a condition called retinopathy of prematurity, which can cause vision problems. Treatment of vitamin E deficiency involves increasing intake through supplements or through a diet that is high in vitamin E-rich foods.
Who Should Take Vitamin E Supplements?
Most people can meet their vitamin E needs through a healthy diet that includes a variety of fruits, vegetables, nuts and seeds. However, some individuals may benefit from vitamin E supplements, such as those with malabsorption disorders or those who have had their gallbladder removed. Pregnant women may also benefit from taking vitamin E supplements to support the healthy development of their baby.
Conclusion
Vitamin E is a powerful antioxidant that plays a crucial role in maintaining overall health and wellbeing. It helps protect our cells from oxidative damage, supports immune function, and promotes healthy skin and vision. While deficiency is rare, it can occur in individuals with malabsorption disorders or those who consume a diet that is very low in fat. By incorporating vitamin E-rich foods into your diet and speaking with a healthcare provider about the potential benefits of supplements, you can ensure that your body has the nutrients it needs to thrive.
