The Importance of Vitamin E
Vitamin E is a fat soluble nutrient that protects our cells from free radical damage, which is linked to cancer and other health conditions. Many scientists believe it may help prevent the onset of chronic diseases like Alzheimer’s, cancer, heart disease, bladder infections and cataracts. It’s also believed that vitamin E can help protect the skin from UV damage.
Signs of a vitamin E deficiency
Some of the signs that indicate vitamin E deficiency, include: Pain, tingling or loss of sensation in your hands or feet, digestive issues like malabsorption, problems with the gallbladder, liver or pancreas, skin problems like dryness or sensitivity to light (although most scientists agree that more research needs to be done before linking vitamin D deficiency to skin issues).
Who is at risk of a vitamin E deficiency?
Vitamin E deficiencies are rare. But, people who have a hard time absorbing fat are more at risk, because it is fat that absorbs vitamin E so the body can use it. Other at risk groups are:
People who are on medication: cholesterol lowering drugs hinder the body’s ability to absorb fat.
People with digestive issues: People who have from Crohn’s or irritable bowel syndrome have a harder time absorbing fat and vitamin E. They also experience diarrhoea (a way of the body to excrete the nutrient).
People with cystic fibrosis: This disease of the lungs, pancreas, gastrointestinal tract, and liver hinders the normal digestion and thus the absorption of nutrients and fats.
Premature babies: Prematurely born babies or babies born with a very low birth weight may have a harder time absorbing vitamin E and fat. (This situation can later improve).
Recommended daily dose for vitamin E
The Recommended Dietary Allowance (RDA) for vitamin E varies by gender and age.
Children (0 – 4 months): 4 mg per day
Children (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
Adults (14 and older): 15 mg per day
Pregnant women: 15 mg per day
Lactating women: 19 mg per day
Vitamin E toxicity is very rare and can only occur in people taking vitamin E supplements. A Tolerable Upper Intake Level has been set at 1,000 milligrams a day. Talk to your doctor before taking more than the recommended amount of vitamin E.
Food sources for vitamin E
Green leafy vegetables, oils, nuts and fortified cereals are the most common food sources of vitamin E.
Other healthy options include:
Wheat germ oil, 1 tbsp = 20.3 mg
Dry roasted sunflower seeds, , 1/4 cup = 18.1 mg
Dry roasted almonds, 1/4 cup = 8.97 mg
Olives, 1 cup = 4.03 mg
Peanut butter, smooth, 2 tbsp = 4.2 mg
Boiled spinach, 1 cup = 1.72 mg
1 medium sized kiwi = 0.85 mg
Steamed broccoli, 1 cup = 0.75 mg
How to get more vitamin E in your diet
Below are some quick and easy ways to get more vitamin E.
1. Eat healthy fats. Sesame, nuts, flax, and olive oils are full of healthy vitamin E rich fats.
2. Store your food properly. Store it in sealed, capped and sturdy containers because vitamin E is very sensitive to oxygen.
3. Eat unprocessed foods. Unprocessed foods have 50 to 90% more vitamin E than processed foods.
4. Get enough vitamin C and zinc, they will help boost your body’s ability to absorb and use vitamin E.
Sourced: healthdigezt.com
