Vitamin E or tocopherol is one of the fat-soluble vitamins with a powerful antioxidant action. Generally, antioxidants are substances that act as scavengers to free radicals that causes cellular and tissue damage. Vitamin E is available in eight forms but the alpha-tocopherol form is the one that provides the human body with many Vitamin E benefits. According to many studies, Vitamin E can prevent many diseases because of its antioxidant action. It is even suggested to be implied in slowing malignant processes leading to cancer and heart diseases. Because of these scientific relationships of Vitamin E to keeping the body healthy, this essential Vitamin is widely marketed as a dietary supplement.
Recommended daily intake of Vitamin E is 8 milligrams for women and 10 milligrams for men. Good dietary sources of Vitamin E are peanuts, wheat germ, vegetable oil, margarine, liver, egg yolk, and avocado. The vitamin content of these food sources greatly depends on how they are stored. They should be kept fresh, refrigerated, and kept away from strong light. Vitamins in food are easily destroyed and diminished during food preparation and exposure to light. For quantified Vitamin E amounts, the best source is Vitamin E supplements in forms of capsules, pills, and gels.
Vitamin E Benefits
- The antioxidant action of Vitamin E helps to keep a healthier and younger skin. It is also believed to slow aging.
- Vitamin E based creams and lotions can protect the skin from ultraviolet radiation, sunburns, and other skin damage. It also promotes faster wound healing and scar removal.
- Vitamin E prevents cardiovascular diseases. It protects the cell membranes from the LDLs (low Density Lipoproteins) or the bad cholesterols which are the causes of common heart diseases like atherosclerosis, heart attack, stroke, and coronary artery disease.
- Vitamin E relieves the symptoms of allergic rhinitis.
- Vitamin E can alleviate the uncomfortable effects of exposure to high altitude environment. Especially when mixed with other antioxidants like beta carotene, vitamin C, selenium, and zinc, Vitamin E can increase ventilatory threshold.
- Vitamin E is greatly involved in the formation of red blood cells and the synthesis of hemoglobin. This is very important to people at risk of developing anemia like teenage girls and pregnant women.
- Like most vitamins, Vitamin E demonstrates immune system enhancing effects. The body is better in resisting common infections such as colds and flu.
- Adequate levels of Vitamin E protect the body from harmful effects of pollution and toxins.
- Vitamin E supplements are said to be beneficial to people with rheumatoid arthritis.
Vitamin E Deficiency
Cases of Vitamin E deficiency are very unlikely. It may occur in people who are malnourished, who have diminished absorption in the intestine, and those on extremely low fat diets. The resulting symptoms of Vitamin E deficiency are neurologic deficits and hemolytic anemia.
Vitamin E Toxicity
Prolonged intake of Vitamin E supplements is actually harmless, even on large doses. However, there have been occasional reports of muscle weakness, nausea, diarrhea, and fatigue.
