What is Vitamin E? Read this article to learn more about this essential nutrient. In addition to its health benefits, Vitamin E also has side effects. Learn how to identify if your diet is deficient in vitamin E. Everyone needs to eat the right kinds of fruits and vegetables to get the most from their daily intake of vitamin E. Listed below are the health benefits of Vitamin E. Let us explore each of these benefits in more detail.
One of the essential nutrients is Vitamin E
What is Vitamin E?
Vitamin E is a group of eight fat-soluble compounds, including four tocopherols and four tocotrienols. A deficiency in vitamin E is rare and is usually caused by problems digesting dietary fat. But if you're deficient in vitamin E, you could experience some health problems: poor digestion, nerve damage, and a host of other issues. Let's take a closer look.
When the body doesn't receive enough vitamin E, it triggers an inflammatory response that may lead to disease. Vitamin E deficiency causes nerve damage, muscle weakness, and vision problems. In developed countries, vitamin E deficiency results from genetic disorders or impaired fat absorption. But in developing countries, most lack is caused by inadequate nutrition. In some countries, the TTPA gene, which is responsible for producing vitamin E, is defective and can lead to severe deficiency. This mutation may lead to severe vitamin E deficiency and may cause ataxia.
Foods rich in vitamin E include almonds, sunflower, chia, and pumpkin seeds. They can also be found in vegetables. Some people may be deficient in vitamin E, but this is rare. In these cases, doctors will prescribe a vitamin E supplement. Fortunately, vitamin E deficiency is rare and will only occur in people with certain medical conditions. You should check the label to make sure the product contains this nutrient.
Health Benefits of Vitamin E
One of the essential nutrients is Vitamin E. This group of antioxidants protects our cells from oxidative damage and protects against free radicals. Studies have shown that high vitamin E intake can reduce our risk of developing several health problems. Vitamin E also helps protect our eyesight and may reduce our risk of age-related cataracts. The antioxidant properties of Vitamin E are well-documented, and many foods contain vitamin E.
The antioxidant properties of vitamin E protect our bodies from free radicals that can damage our organs, tissues, and cells. These free radicals are believed to cause many aging conditions significantly. Vitamin E helps protect these fats by preventing oxidation and crosses the blood-brain barrier, which allows it to carry out numerous vital functions. In addition to its antioxidant properties, vitamin E promotes a healthy immune system and lowers the risk of cardiovascular disease.
Vitamin E's health benefits include protecting the body from oxidative stress, preventing cardiovascular disease, and improving the immune system. It is also helpful in balancing cholesterol levels, reducing PMS symptoms, and improving vision. Other health benefits of Vitamin E include protection against prostate and breast cancer. Nuts, fruits, and vegetables contain high levels of vitamin E and are excellent sources of this vitamin.
Many skincare products contain Vitamin E, which is also present in many plant foods and vegetable oils. The topical form of Vitamin E is beneficial for people with skin problems, while supplements may help with the symptoms of painful periods. Vitamin E can be found in various plant-based foods, such as carrots, squash, and pumpkin. It is a fat-soluble vitamin absorbed best when combined with dietary fat.
Side Effects
Among its side effects is an increased risk of bleeding. People should avoid taking vitamin E supplements two weeks before surgery. Also, people who are about to undergo angioplasty should discuss vitamin E use with their doctor. Other drugs that affect blood clotting or blood coagulation may be affected by high doses of vitamin E. This can increase the risk of bleeding, so it is essential to consult your physician before using vitamin E supplements.
High doses of vitamin E may cause serious side effects. Large amounts of vitamin E have been linked with prostate cancer in men and an increased risk of relapse in those with head and neck cancer. However, taking 400 IU of vitamin E daily is considered safe. For these people, vitamin E supplements may help with their symptoms. However, people with cancer should avoid high doses. Vitamin E can increase the risk of relapse and should not be taken by anyone suffering from head and neck cancer.
Signs of Deficiency
If you have a history of neurological disease, you should be aware of Vitamin E signs of deficiency. Symptoms of vitamin E deficiency include difficulty in upward gaze, ataxia, hyporeflexia, muscle weakness, and visual-field constriction. A doctor can perform physical exams and neurological tests to detect vitamin E deficiency. Advanced genetic tests can reveal mutations that inhibit vitamin E metabolism.
A deficiency in vitamin E is most common in premature or newborn infants. An immature digestive tract makes it difficult to absorb fat and vitamin E. If the deficiency goes untreated, the child may experience neurological symptoms within 10-20 years. In contrast, people with gastrointestinal disorders that prevent absorption of vitamin E might not display signs until ten to twenty years later. However, healthy people who eat diets low in vitamin E do not experience symptoms of vitamin E deficiency.
A severe deficiency of vitamin E is uncommon in healthy people but has been associated with malnutrition, genetic disorders, and dietary deficiencies. Severe vitamin E deficiency can cause muscle weakness, vision problems, and other health complications. A lack of vitamin E may also weaken the immune system. Fortunately, vitamin E is abundant in many foods. However, excessive consumption can cause side effects, such as excessive bleeding, muscle aches, diarrhea, and vomiting. It can also interact with other drugs, such as blood thinners, chemotherapy medications, and certain types of vitamin E. It would be best always to inform your physician of any vitamins and supplements you take and never take more than the recommended dosage.
Nutrition Source of Vitamin E
Nuts and seeds are the best sources of vitamin E, although fruits and vegetables are also reputable. A tablespoon of wheat germ oil contains 135% of the daily value. However, it's important to note that cooking fats are not the best sources of vitamin E. You'll need to eat the correct type of oil to get the maximum benefit.
Wheat germ oil, one tablespoon: 20.3mg - 135% of the Daily Value (DV)
Sunflower seeds, dry roasted, one ounce: 7.4mg - 49% of the DV
Almonds, dry roasted, one ounce: 6.8mg - 45% of the DV
Sunflower oil, one tablespoon: 5.6mg - 37% of the DV
Safflower oil, one tablespoon: 4.6mg - 31% of the DV
Hazelnuts, dry roasted, one ounce: 4.3mg - 29% of the DV
Peanut butter, two tablespoons: 2.9mg - 19% of the DV
Peanuts, dry roasted, one ounce: 2.2mg - 15% of the DV
Corn oil, one tablespoon: 1.9mg - 13% of the DV
Spinach, boiled, ½ cup: 1.9mg - 13% of the DV
Broccoli, chopped, boiled, ½ cup: 1.2mg - 8% of the DV
Soybean oil, one tablespoon: 1.1mg - 7% of the DV
Kiwifruit, one medium: 1.1mg - 7% of the DV
Mango, sliced, ½ cup: 0.7mg - 5% of the DV
Tomato, raw, one medium: 0.7mg - 5% of the DV
Spinach, raw, one cup: 0.6mg - 4% of the DV
These are both natural sources of Vitamin E and can be added to any diet. The National Institutes of Health recommends consuming a variety of vitamin E-rich foods.
