Vitamin E is one of the fat-soluble vitamins. another name for it is alpha-tocopherol. Its origins are in the Greek terms tocos, which means “childbirth,” and pheros, which means “bear.”
This is the most powerful natural fat-soluble antioxidant. It has eight antioxidants, four tocopherols, and four tocotrienols working for it. The only form of vitamin E that is kept in the body, blood, and tissue actively is called alpha-tocopherol, and it has a significant nutritional value.
Vitamin E improves the immune system, helping it to fight germs and several forms of viruses. It facilitates blood artery expansion and keeps blood clots from forming within them. Vitamin E is used by human body cells to connect with one another and perform a variety of essential tasks.
Function of Vitamin E
Here are 5 main functions of This vitamin
Powerful anti-oxidant
Vitamin E works as a powerful antioxidant. This defends against free radicals produced by several metabolic processes, such as exposure to toxins, smoking, and air pollution. It also protects the oxidation of LDL from free radical damage.
Protect form lipid oxidation
The polyunsaturated fatty acids found in bodily tissue lipid membranes are simple molecules for oxygen to oxidize. It prevents oxidation process from continuing, protecting the fatty acids in cell membranes from harm.
Aids in easing symptom permutations
Some clinical studies have shown that vitamin E helps in the reduction of permutational symptoms like back pain, headaches, irritation, and depression.
Helps in making RBC and build immunity
The production of red blood cells and the utilization of vitamin K by the body are both aided by vitamin E. It maintains the immune system’s resistance to viruses and bacteria.
Proper functioning of the reproductive system
Normal functioning of the reproductive organs is required. Physical energy and reproductive capacity are increased as a result. It also lessens the possibility of defective eggs and resulting losses like birth defects and miscarriages.
Sources of vitamin E
The most excellent sources of vitamin E are vegetable oils. Vegetable oils are also the richest sources of polyunsaturated fatty acids, which vitamin E defends. Safflower, sunflower, soybean, and wheat germ oils are among this category of oils.
Nuts, whole grains, and green leafy vegetables are rich sources of it.
All eight forms of This vitamin are widely distributed in foods naturally, but their amounts vary. It present in small amount in vegetables, fish, meat, and dairy products as compared to oils.
Deficiency of Vitamin E
Vitamin E deficiency is rare, although those who follow a certain diet, particularly a fat-restricted diet, may be deficient in this vitamin.
In certain conditions, like malabsorption syndrome or liver disease, It is not absorbed and used. so, a longer-term deficiency of vitamin E can be possible.
Also, deficiency of this vitamin shows some symptoms like poor immunity, dryness of skin, decreased sensation of hands, and impaired locomotion.
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Recommended dietary allowances
The intake of vitamin E is determined by the availability of essential fatty acids and its antioxidant action. Its requirements are comparable to those of linoleic and linolenic acid, two important fatty acids. The recommended amount it is 0.8 mg/g of essential fatty acids.
The Recommended Dietary Allowance (RDA) for vitamin E for males and females and children aged more than 4 years is 15 mg daily (22 international units, IU).
Pregnant and lactating women need more dose of this vitamin, which is 19 mg (28 IU) daily.
Toxicity
Toxicity can develop due to extra consumption of vitamin E. High concentrations of This vitamin can increase the serum lipid level and decrease thyroid hormone levels.
It is also impaired in the blood clotting process and hemorrhagic stroke. So, the toxicity of this may lead to muscle weakness, blurred vision, and fatigue.
This vitamin was lost during manufacturing and storage. Furthermore, industrial activity and air pollution affect it. Vegetable oil should be stored in a container with a tight lid to avoid oxidation.
While processing wheat, a significant amount of the vitamin E content was removed. We have to therefore consume whole wheat products rather than processed wheat products.