|In a nutshell|
|Vitamin E is an effective antioxidant which protects body cells from harmful free radicals.|
|Since Vitamin E is essential in body development in the early stages, it is one of the essential nutrients for pregnant and nursing women.|
|Recent researches didn’t prove reliable positive effect on health of excessive vitamin E daily intake.|
Vitamin E deficiency
Vitamin E deficiency is actually caused by lack of appropriate food. Deficiency can increase the risk of getting increased upper respiratory infections, hypertension, fatigue and muscle aches, and damage the vision.
Vitamin E overdose
Vitamin E overdose. can result in excessive bruising injuries and occasionally extra bleeding, and (according to recent research) – contribute to osteoporosis. Pregnant women who overdose on this vitamin can end up causing heart defects in the unborn child. That is why it is essential to let your doctor know about any supplements or vitamins you are taking. Overdoses usually occur when a person takes too much of the vitamin in the form of supplements. Toxicity hardly can be caused by ingesting the vitamin with the natural foods.
Daily Recommended Intake and sources of vitamin E
Daily Recommended Intake. The recommended daily intake of the vitamin for adults is 22-24 IU (12-15 mg) and for breastfeeding women 28.5 IU (19 mg). Recent researches didn’t prove that excessive daily intake of vitamin E has reliable positive effect on health.
The following foods have high amounts of vitamin E:
• Wheat germ oil (100 g) – 150 mg of vitamin;
• Sunflower oil (100 g) – 41 mg of vitamin;
• Sunflower seed (100 g) – 35 mg of vitamin;
• Nut oils (100 g) – 15-26 mg of vitamin;
• Palm oil (100 g) – 15 mg of vitamin;
• Olive oil (100 g) – 12 mg of vitamin;
Other important sources of Vitamin E:
• Green vegetables, such as spinach, turnip, arugula, broccoli, kale, avocado, and asparagus;
• Tomatoes, carrots;
Vitamin E was discovered in 1922
Vitamin E was discovered in 1922 by Dr. Kenneth Evans and Ronald Bishop and was first labeled “factor X”. Dr. Bishop suggested giving this vitamin the letter E to designate that it was discovered after vitamin D. The E vitamin is part of a compound group called alpha tocopherol. Better knowledge of specific elements like alpha tocopherol can help you make sound decisions that will act in harmony with your existing needs. When it comes to vitamin supplements and nutrition, everyone has different needs. Your doctor or a nutritionist can best determine how tocopherol can feature in an overall master plan diet. Once you have a nutrition plan ready, you can take charge of the sources of vitamin E you consume, as well as your overall diet, your health, and your future.