Did you know which vitamin deficiency can cause muscle weakness, nerve damage, and vision problems? If you know, then it’s amazing. And if you don’t know, don’t worry. The answer is Vitamin E.
Vitamin E is a fat-soluble vitamin which means it is stored in your body’s fat tissue. Vitamin E is greatly beneficial for your body because it performs many functions such as:
- Vitamin E has antioxidant properties that help to protect tissues and cells from damage caused by substances called free radicals. These free radicals are harmful to the cells, tissues, and organs that play a significant role in aging and other conditions such as cancer.
- It helps to keep your immune system strong to fight off infections and viruses that attack the body.
- It helps to form red blood cells and widen the blood vessels to make sure the blood keeps flowing (avoids the blood clotting in them).
- It helps your body to use vitamin K (for clot formation) at the place of injury.
- Vitamin E also helps cells to interact with each other.
Vitamin E can prevent many diseases like cancer, heart disease, liver disease, stroke, and dementia.
Dietary Sources & recommended dietary allowance (RDA)
Vitamin E-rich food sources are:
- Vegetable oils – sunflower, safflower, wheat germ oil, corn, and soybean oils.
- Nuts – almonds, hazel nuts, and peanuts
- Green leafy vegetables – spinach beet greens, collard greens, and broccoli
- Fortified cereals – fruit juices, margarine, and spreads
- Fruits- mangoes, kiwi, and avocados.
Vitamin E’s daily recommended dose for adults is 15 milligrams (about half the weight of a grain of rice) a day. Besides natural food sources, you can take supplements to fulfill your daily requirements for nutrients.
Deficiency diseases (Hypovitaminosis E)
If you develop a deficiency of vitamin E you might experience nerve and muscle damage or weakness which results in a loss of sensation in your arms and legs, loss of movement control, or vision problems. Its deficiency can weaken your immune system and lead to nerve pain (neuropathy).
Vitamin E deficiency is exceedingly rare, but if it doesn’t get absorbed by the body then you might develop diseases such as Crohn’s disease, cystic fibrosis, and certain rare genetic diseases such as abetalipoproteinemia and ataxia with vitamin E deficiency (AVED).
Excess Vitamin E Diseases (Hypervitaminosis E)
If you consume more than 1000mg (about the weight of a small paper clip) per day of Vitamin E either by supplement or food, you might develop vitamin E toxicity. This toxicity can cause several complications such as blood thinning and bleeding, muscle weakness, fatigue, nausea, diarrhea increased rising stroke and death by any cause.
Although vitamin E toxicity is rare if you develop this you should discontinue the consumption of vitamin E for some time until your body is stabilized.
To prevent this, make sure you don’t consume more than 1000mg (about the weight of a small paper clip) of vitamin E per day.
Unlike other nutrients, Vitamin E is an important nutrient for our body. It helps in many body functions. But make sure you only consume vitamin E within limits. So, it is recommended that you only consume vitamin E and other nutrients according to their recommended doses.
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