Information Page
General information
Vitamin E is a fat soluble vitamin that is mostly associated with healthy organ function, and, with its function is an antioxidant, plays a vital role within the body. It does not take much for an individual to meet their daily need, especially with the number of sources of the vitamin readily available,
Food sources
a. Animal Sources
Food sources for Vitamin E are numerous within plants, but less so within animal varieties. You should find that the majority of meats and poultry contain it, as do eggs.
b. Plant Sources
Plant sources are where you are most likely to find your daily source of Vitamin E and there is plenty of choice. One of the biggest groups is nuts – including hazelnuts and peanuts – and following on from this are the oils, nuts oil, vegetable oils and olive oil are great sources. Also included are whole grains, fortified cereals and leafy greens – notably spinach. The content of the food can be altered by factors such as air and heat, so when cooking them be sure to do so lightly and keep all containers of oils airtight.
Benefits and Therapeutic Effects
As previously mentioned Vitamin E is great as an antioxidant – allowing for the removal of unwanted free radicals – and tool for organ function but following this little is known about its true benefits. Some theories, though it should be stressed that that are not proven, are that the vitamin aids diabetes, heart disease and arthritis, and staggeringly even Parkinson’s, Alzheimer’s and Prostate cancer prevention. Another proposed idea is that it can be used in scar prevention, though others dismiss this, warning of the risk of dermatitis. One thing that is certain, Vitamin E is well used in creams as part of an anti-ageing formula. The benefits on the skin also include protection against UV rays.
Signs of Deficiency
Vitamin E deficiency is incredibily rare, although symptoms such as digestive problems and numbing of the limbs are said to be signs that you should seek out some Vitamin E rich foods. Once there was a link between Hemolytic Anaemia and a deficiency in this vitamin, and those suffering were given supplementation, but with the introduction of Vitamin E to infant formulas this link was soon eradicated. There are however two groups at risk that may require supplementation – anybody with fat malabsorption issues and some pre-mature babies.
Dosages
Because of the lack of deficiency issues and its abundance in a healthy diet, Vitamin E is not widely recommended as a supplement. When it comes to a RDA you should look to an intake of 15 milligrams.
Sides Effects and/or Toxicity
There is a warning on the overuse of Vitamin E to anybody currently taking blood-thinning agents such as Warfarin and Aspirin, as it could interfere. Research on toxicity involving extreme dosages showed no determinable effect.
Conclusion
Vitamin E is a vitamin that should not cause as much alarm as some other vitamins as far as it’s negative effects, either through overuse or deficiency. There is however much work to be done to determine its true benefits past the antioxidants and possible wrinkle prevention.