Vitamin E - Benefits, Deficiency Symptoms And Food Sources

Vitamin E is a fat-soluble vitamin that exists in eight different forms. Each form has its own biological activity, which is the measure of potency or functional use in the body. It present in many foods, especially certain fats and oils. Some members of the vitamin E family are called tocopherols. These members include alpha tocopherol, beta tocopherol, gamma tocopherol, and delta tocopherol.

Functions and Benefits of Vitamin E

The most important function of vitamin E is to maintain the integrity of the body's intracellular membrane by protecting its physical stability and providing a defense line against tissue damage caused by oxidation. It protects polyunsaturated fats and other oxygen-sensitive compounds such as vitamin A from being destroyed by damaging oxidation reactions. However, as with betacarotene, the effect of vitamin E in preventing heart disease may be both timing-sensitive and dose sensitive.  Vitamin E also thins the blood, allowing for blood to flow more easily through arteries even when plaque is present. Vitamin E may protect the liver and the rest of the body against environmental pollutants such as ozone and other constituents of smog. People receiving chemotherapy or radiation can also be protected with additional vitamin E supplementation.

Recommended Dosage for Vitamin E

The recommended dietary allowance (RDA) for vitamin E is quite low, 15 mg to 20 International Units (IU) per day. The most commonly prescribed dosage of supplemental vitamin E for adults is approximately 300 to 800 IU per day.

Food Sources of Vitamin E

Common food source of vitamin E are wheat germ oil, sunflower oil, hazelnut, walnut oil, Peanut oil, chestnut, coconut, tomatoes, carrots, soybean oil, olive oil, peanut, pollard, corn, asparagus, oats, soybean.

Deficiency Symptoms of Vitamin E

Vitamin E deficiency can occur but it is rare in humans. Vitamin E deficiency affects the central nervous system and may result in progressive neuromuscular disease characterized by loss of reflexes, muscle weakness, loss of balance and impaired ability to coordinate voluntary movements (ataxia). It occurs in persons who cannot absorb dietary fat, has been found in premature, very low birth weight infants, and in individuals with rare disorders of fat metabolism. Premature infants who have a vitamin E deficiency are at risk of several serious disorders. They may develop a form of anemia in which red blood cells rupture (hemolytic anemia).