VITAMIN E, ITS SOURCES AND BENEFITS

A fat-soluble vitamin with several forms, but alpha-tocopherol is the only one used by the human body. Its main role is to act as an antioxidant, scavenging loose electrons that can damage cells.

The Recommended Dietary Allowance for males and females ages 14 years and older is 15 mg daily, including women who are pregnant. Lactating women need slightly more at 19 mg daily.

Vitamin E can be found in plant-based oils, nuts, seeds, fruits, and vegetables like- Wheat germ oil, Sunflower, Safflower, Soybean oil, Sunflower seeds, Almonds, Peanuts, Peanut butter, Beet greens, Collard greens, spinach, Pumpkin, Red bell pepper, Asparagus, Mango, Avocado

There are no evidence of toxic effects from vitamin E found naturally in foods. Most adults who consume more than the RDA of 22 IU daily are using multivitamins or separate vitamin E supplements that contain anywhere from 400-1000 IU daily. There are no reports of harmful side effects of supplement use in healthy people.

Vitamin E is found in a variety of foods and supplements, a deficiency is rare. People who have digestive disorders or do not absorb fat properly can develop a vitamin E deficiency. The following are common signs of a deficiency: Retinopathy, Peripheral neuropathy, Ataxia, Decreased immune function

Prevents Oxidative Stress, Cardiovascular Diseases, Cataracts, Neurodegenerative Diseases, Protects Cell Membranes, Regulates Platelet Aggregation and Protein Kinase C Activation,