Vitamin E, an antioxidant powerhouse

Introduction

Vitamin E is a powerful antioxidant that plays a crucial role in maintaining healthy skin, boosting the immune system and protecting cells from damage. It’s a fat-soluble vitamin, meaning it requires fat to be absorbed properly in the body. This essential nutrient can be found in various foods, making it easy to incorporate into a balanced diet.

Benefits

Vitamin E offers numerous health benefits, including:

Protecting cells from oxidative damage caused by free radicals.

Supporting immune function.

Enhancing skin health and appearance.

Reducing the risk of heart disease by preventing the oxidation of LDL cholesterol.

Potentially lowering the risk of certain cancers by protecting cells from damage.

Recommended Daily Allowance

Men:                4 mg (6 IU)

Women:          3 mg (4.5 IU)

Food Sources

Vitamin E can be found in a variety of foods, including:

Almonds

Sunflower seeds

Peanuts

Vegetable oils (sunflower, safflower, and wheat germ oil)

Green leafy vegetables (spinach, broccoli)

Fortified cereals

Avocados

Symptoms of Deficiency

Vitamin E deficiency is rare but can occur in individuals with certain health conditions. Symptoms include:

Muscle weakness

Vision problems

Impaired immune function

Neurological issues

Symptoms of Excess

While it’s difficult to consume too much Vitamin E from food alone, excessive intake through supplements can lead to toxicity. Symptoms of excess Vitamin E include:

Nausea and diarrhoea

Fatigue

Muscle weakness

Increased risk of bleeding especially if on anticoagulant therapy.