Vitamin E is one of the most important parts of nutrition for the human body. It is a fat-soluble vitamin with several forms, but the human body consumes only alpha-tocopherol.
The human body requires Vitamin E Supplement because it acts as an antioxidant. It is also used by the body to enhance the immune function.
Various important functions are played by Vitamin E in the human body.
Some of them are –
Vitamin E also prevents clot-forming in heart arteries. Additionally, it protects cells from free radical damage.
Apart from this, cells use it to interact with others and to carry out many other vital functions. It is having various effects on human skin.
It is an antioxidant, so it reduces the UV damage in the skin. Also, it protects the skin from the damages that can be caused by free-radicals. It also nourishes the skin.
Vitamin E has some inflammatory properties, so it helps in soothing and calming the skin. The supplements of this vitamin may be directly applied to the skin or one can add it to the lotion, cream, or gel; to urge moisturized and bright skin.
It also promotes eye health, and it lowers the chance of cancer. As per a medical study, it was stated that fat-soluble vitamin can help in reducing the symptoms of psoriasis.
However, it didn’t determine in an exceedingly comparison of other available treatments. It also alleviates the dryness and itching problems of the skin.
The moisturizing property of this vitamin promotes the skin to resemble younger and fewer wrinkled.
Let’s discuss the issues which will be caused by the deficiency of this vitamin intake. As you all know, if our body is lacking in any nutrition components, it’s having many impacts on the body.
Likewise, this vitamin deficiency is additionally having several consequences.
Deficiency of Vitamin E:
The deficiency of this vitamin can lead to several problems. Such as:
I. It can cause damage to the nerve and muscle system.
II. It can lead to vision problems.
III. Weaker immune system
IV. General Unwellness.
Now, it is the time to understand which food is rich in vitamin E, so that one can take that into the diet intake and have a diet.
Foods rich in Vitamin E:
There are various options available in the market that we can include in our diet. Firstly, let’s talk about the options that are available for vegetarians.
For vegetarians, we have many sources of Vitamin E. Such as:
-Leafy Vegetables: Spinach, Swiss Chard, Turnip Greens, Beet Greens, Mustard Greens
-Nuts and Seeds: Hazelnut, Almonds, Pine Nuts, Peanuts, Sunflower Seeds
-Fruits and Vegetables: Avocados, Pumpkin, Sweet Potatoes, Kiwi Fruit, Mangoes, Blackberries, Broccoli
Apart from these, olive oil and sunflower oil are also good source of this vitamin.
Now, there are some additions to it for non-vegetarians. Apart from the above-stated sources, the non-vegetarians can opt for;
- Blue Crab
- Salmon Fillet
Some of the supplements are:
- Best Choice Nutrition Vitamin E 400 Capsules
- Genone E-Gen Vitamin E 400 Capsules
- Just Peachy Vitamin E Softgel Hair Capsule
- RT Euon-400 Vitamin E Capsules
Apart from these, there are various other options available in the market.
Now, let’s discuss how much the standard intake of Vitamin E should be for an individual?
It depends on the age of the individual how much proportion of Vitamin E does the person requires to include in the diet. The average daily recommended amount of Vitamin E for different age groups are:
- The newborn babies require an amount of 4mg intake every day for up to 6 months.
- For infants (7-12 Months), 5mg is the recommended intake per day.
- In the case of children of 1-3 years, it is suggested as 6mg per day whereas for 4-8 years old, 7mg is recommended intake per day.
- In the case of children from 9-13 years old and teens of 14-18 years old; the daily advised intake is 11mg and 15mg respectively
- For adults and pregnant women, the daily recommended intake is 15mg
- In the case of breastfeeding women, 19mg is the intake which is generally recommended.
What if someone is taking an overdose of Vitamin E? Let’s have a glance at the results of excess intake on the body.
Side Effects of Vitamin E?
Vitamin E is a vital nutrient permanently health. It’s available in various food and supplements. Generally, this vitamin gets stored within the body and more than it isn’t thrown out of the body by the tract.
So, it can accumulate within the body to toxic levels in an exceedingly period and may result in an overdose. it’s quite rare to induce an overdose of tocopherol through food sources.
Generally, supplements can result in overdosing. People with some health issues or are on medications should be very cautious with the supplements.
What happens if I overdose?
Some of the effects of an overdose of Vitamin E are:
- Blurred Vision
- Gonadal Dysfunction
- Stomach Cramps
It is suggested that before going for any sort of surgery, one should stop using the dietary supplements of vitamin E, before 2-3 weeks, as it boosts the flow of bleeding. Also, if someone is having some health issues or on certain kinds of medication, he/she should be very cautious while taking the supplements.
While going for supplements, one should know about all the side effects, recommended dosage, and all the other things about the same. It is advised that one should take some medical suggestions before going for dietary supplements.
Vitamin E is a very important part of the diet and also a very important nutrient for the human body like others. Consumption of some dietary supplements can lead to overdose, which has various effects on the body. So one should take proper medical assistance before using it.
There are many food sources available that are rich in this nutrient, so one should try to get it from these food sources. If in case there’s a deficiency, before going for supplements take some medical advice.
Hope you get an idea of the significance of this nutrient in your diet and also the available sources to inculcate in the diet.
This information is a piece of general advice and based on many research papers and articles. It is not at all advised to take it as medical advice. Any mentioned supplement or food sources are not a part of medical advice or suggestion.
It is suggested to consult the medical professionals about dietary supplements, intake, body requirements, etc.