There are many vitamin-rich foods you can get vitamin E from, so long as you know them.
What Is Vitamin E?
Vitamin E is the collective name for a group of fat-soluble compounds with distinctive antioxidant activities.
Naturally occurring vitamin E exists in eight chemical forms (alpha-, beta-, gamma-, and delta-tocopherol and alpha-, beta-, gamma-, and delta-tocotrienol) that have varying levels of biological activity.
Alpha- (or α-) tocopherol is the only single form of the vitamin E that is recognized to meet human requirements.
Vitamin E Deficiency:
Vitamin E deficiency causes fragility of red blood cells and degeneration of neurons, particularly peripheral axons and posterior column neurons.
Symptoms And Signs Of vitamin E Deficiency:
The main symptoms of vitamin E deficiency are mild hemolytic anaemia and non-specific neurologic deficits. Abetalipoproteinemia results in progressive neuropathy and retinopathy in the first 2 decades of life.
Vitamin E deficiency may contribute to retinopathy of prematurity (also called retrolental fibroplasia) in premature infants and to some cases of intraventricular and subependymal haemorrhage in neonates. Affected premature neonates have muscle weakness.
In children, chronic cholestatic hepatobiliary disease or cystic fibrosis causes neurologic deficits, including spinocerebellar ataxia with loss of deep tendon reflexes, truncal and limb ataxia, loss of vibration and position senses, ophthalmoplegia, muscle weakness, ptosis, and dysarthria.
In adults with malabsorption, vitamin E deficiency very rarely causes spinocerebellar ataxia because adults have large vitamin E stores in adipose tissue.
Health Benefits Of Vitamin E:
Vitamin E Help Promote Eye Health:
Vitamin E might help reduce the risk of age-related macular degeneration, which is a typical reason for loss of sight. Keep in mind, in order for vitamin E to be efficient for vision, it should likewise be consumed with appropriate intakes of vitamin C, beta-carotene, and zinc.
It has actually also been found that taking high doses of vitamin E and vitamin A daily appears to improve healing and vision in people going through laser eye surgery.
Battles Free Radicals:
Free radicals battle and break down the healthy cells in your body and this can result in heart disease and cancer. These particles form naturally in your body and they can cause severe damage when they speed up or oxidize.
Vitamin E is an effective anti-oxidant that has the power to lower complimentary radical damage, battle inflammation, and for that reason to assist to naturally slow ageing in your cells and combat health issues like heart disease.
Studies have actually revealed that vitamin E can substantially increase resistance, therefore helping to prevent both common health problems and severe conditions from forming.
Reduced Risk Of Heart Disease:
Vitamin E is thought to help prevent heart disease by inhibiting oxidation of low-density lipoprotein (LDL) cholesterol, and helping to prevent blood clots which could lead to a heart attack.
Repairs Damaged Skin:
Vitamin E helps to reinforce the capillary walls in your skin and to enhance moisture and flexibility, acting as a natural anti-ageing nutrient within your body.
Research studies have actually revealed that vitamin E helps to decrease swelling both within your body and on your skin, helping to keep your skin vibrant and healthy.
These antioxidant homes are also useful when you are exposed to cigarette smoke or ultraviolet rays from sunlight, securing against skin cancer. Taking vitamin E with vitamin C fights skin swelling after exposure to UV radiation and can also be useful in decreasing signs of acne and eczema.
Vitamin E likewise assists the healing process in the skin. It is absorbed by the epidermis layer of the skin and can be used to treat sunburn, which is among the leading causes of skin cancer among other aspects.
And because it accelerates cell regeneration, it can be used to treat scars, acne, and wrinkles; this makes your skin appearance much healthier and more youthful.
Heads-up: High doses of vitamin E supplements can greatly suppress blood coagulation and clotting thus increasing risk of excessive bleeding or haemorrhage.
The Recommended Dietary Allowance (RDA) for vitamin E for males and females ages 14 years and older is 15 mg daily (or 22 international units, IU), including women who are pregnant. Lactating women need slightly more at 19 mg (28 IU) daily.
Foods You Can Get Vitamin E From:
A 1/4 cup of sunflower seeds provides more than 80% of the vitamin E that you need every day, along with a good amount of healthy fats, dietary fibre, copper, manganese, selenium, and phosphorous, among others.
Mango is not only a tasty fruit but is packed with antioxidants, minerals and vitamins, including vitamin E. An average sized mango contains up to 2.32 mgs of vitamin E, equivalent to 11% of your body’s daily needs. This tasty food is a good source of potassium, copper, vitamin C, vitamin A, as well.
Avocados are a versatile fruit that contain very little sugar and plenty of nutrients. In 100 g of avocado, there is 2.07 mg of vitamin E.
The same size serving also contains 10 mg of vitamin C, making it a healthful addition to many meals and snacks. Avocado also contains more potassium than bananas.
Granola is a good source of fibre as well, a nutrient that helps fight heart disease, diabetes, and obesity. It also contains omega-3 fatty acids (thanks to the nuts), which have a host of other benefits – ranging from improved heart and brain health to healthier skin.
Red bell peppers is loaded with 2.4 milligrams of vitamin E, and also contain lutein and zeaxanthin, two antioxidants that contribute to eye health. They are also decent sources of iron and are rich in vitamin C (this nutrient helps in iron absorption), both of which help prevent anaemia.
Foods with vitamin C does well to keep your skin looking younger than expected, and a guaranteed hair health. While turnip greens taste a little bitter, they have a great share of vitamin E and several other vital nutrients. Moreover, it provides sufficient folate as well.
Eating high-fat foods typically provides a good amount of vitamin E, and peanuts are no exception. A 1/4 cup of peanuts, less than a handful, offers 20% of the tocopherol intake you need each day, along with high levels of copper, B vitamins, and molybdenum.
Including tomatoes in your daily foods is a wise choice, as tomatoes contains a long list of nutrient. ¼ cup of tomato paste provides 2.8 mgs of vitamin E, around 1/5 of the daily value. Besides, eating tomatoes gifts the body with abundant amounts of a potent antioxidant, lycopene, magnesium, phosphorus, potassium, vitamin C, and vitamin A.
Papaya also has powerful antioxidant properties that prevent numerous diseases. It can even fight inflammation and combat indigestion.
This tropical fruit is most well-known for its high contents of vitamin E, vitamin C, and vitamin A. Just 1 medium-sized papaya provides up to 17% of your daily allowance of vitamin E that is recommended by nutritionists.
Sweet potatoes is another nutrient powerhouse you should include in your foods list.
This healthy food is actually an excellent food with very high content of vitamin E. 1 cup of mash, cooked sweet potato provides up to 15% of the daily vitamin E requirement of a single person. Besides, sweet potato contains a lot of other essential nutrients, including iron, copper, manganese, vitamin C, and vitamin A… Add potatoes to your diet today and live happier and healthier.
Seafoods are among the best food sources of vitamin E that everyone should not look down, especially those facing high risks of vitamin E deficiency.
Seafoods like fishes, oysters, and shellfish are excellent sources of vitamin E. 100 grams of shrimp offer up to 11% of the daily vitamin E value required for a single person.
On the other hand, oyster offers 7% of the daily value of vitamin E in such serving size. Among sources of vitamin E from seafood, rainbow trout is the best one. Swordfish provide 10% and herring and smoked salmon offer 6% of the body’s daily vitamin requirement.
Summary: I believe that after reading this article you will be able to understand the vital role vitamin E plays in our every day health, the health sustaining nutrients it’s packed with, and also the signs and symptoms of its deficiency.
It’s vital for us to understand the importance of this nutrient and also get to know the foods we can get them from.
Please visit your health officer or your clinician if you feel ill for proper advice on what you should next.
If you feel there are other foods you can get vitamin E please go ahead and outline them via the comment box with delay.
Thank you, best regards.