Vitamin E is a fat-soluble vitamin that has several important health benefits. Some of the key benefits of vitamin E include:
- Antioxidant properties: Vitamin E is a powerful antioxidant that can help protect cells from damage caused by free radicals, which are unstable molecules that can damage cells and contribute to the development of various diseases.
- Supports heart health: Vitamin E has been shown to help reduce the risk of heart disease by improving blood flow and decreasing inflammation in the body.
- Supports healthy skin: Vitamin E helps maintain the integrity of skin and other tissues by protecting them from oxidative stress and damage. It can also help reduce the appearance of fine lines and wrinkles, keeping skin looking youthful and healthy.
- Supports eye health: Vitamin E plays a role in maintaining eye health by protecting the eyes from oxidative stress and damage.
- Boosts immune system: Vitamin E can boost the immune system by helping white blood cells function more effectively and by fighting off infections and other illnesses.
- Supports brain health: Vitamin E has been shown to help protect the brain from oxidative stress and improve cognitive function, including memory and learning.
- Reduces the risk of certain cancers: Some studies have shown that vitamin E may help reduce the risk of certain types of cancer, such as prostate and colon cancer.
It is important to note that while vitamin E can have many health benefits, taking high doses of vitamin E supplements can also have side effects, such as increased risk of bleeding, and can interact with certain medications. It is best to get your vitamin E from a balanced diet that includes foods such as almonds, sunflower seeds, and leafy green vegetables.
A deficiency of Vitamin E can cause
Vitamin E is an important nutrient that plays a role in many aspects of health. A deficiency of vitamin E can cause a variety of health problems, including:
- Neural tube defects: Vitamin E is important for the proper development of the nervous system, and a deficiency during pregnancy can increase the risk of neural tube defects.
- Weak Immune System: Vitamin E plays a role in supporting the immune system, and a deficiency can lead to an increased risk of infections and illnesses.
- Anemia: Vitamin E is necessary for the production of red blood cells, and a deficiency can lead to anemia.
- Muscle Weakness: Vitamin E is important for muscle function, and a deficiency can cause muscle weakness and a loss of muscle mass.
- Fatigue: Vitamin E helps convert food into energy, and a deficiency can cause fatigue and decreased energy levels.
- Poor Vision: Vitamin E is important for eye health, and a deficiency can lead to vision problems and an increased risk of cataracts.
- Neurological Disorders: Vitamin E is important for nerve function, and a deficiency can lead to neurological disorders such as ataxia, a condition characterized by unsteadiness and loss of coordination.
- Impairment of Cognitive Function: Vitamin E is important for brain health, and a deficiency can lead to cognitive impairment and memory loss.
- Cardiovascular Disease: Vitamin E helps protect against oxidative stress and inflammation, and a deficiency can increase the risk of cardiovascular disease.
- Infertility: Vitamin E is important for reproductive health, and a deficiency can lead to infertility in both men and women.
- Dermatitis: Vitamin E is important for skin health, and a deficiency can lead to skin problems such as dermatitis and dry, scaly skin.
- Muscle Damage: Vitamin E helps protect against oxidative stress and muscle damage, and a deficiency can increase the risk of muscle damage.
- RBC Hemolysis: Vitamin E is important for protecting red blood cells, and a deficiency can lead to red blood cell damage and hemolysis.
- Increased Inflammation: Vitamin E is important for reducing inflammation, and a deficiency can lead to increased inflammation and a higher risk of certain diseases.
- Poor Wound Healing: Vitamin E is important for proper wound healing, and a deficiency can delay wound healing and increase the risk of infection.
- Increased Oxidative Stress: Vitamin E helps protect against oxidative stress, and a deficiency can increase oxidative stress and damage to cells and tissues.
- Increased Risk of Cancer: Vitamin E is important for reducing oxidative stress and inflammation, and a deficiency can increase the risk of certain types of cancer.
- Reduced Immunity: Vitamin E is important for supporting the immune system, and a deficiency can lead to a reduced immune response and an increased risk of infections and illnesses.
- Nerve Impairment: Vitamin E is important for nerve function, and a deficiency can lead to nerve impairment and decreased nerve conduction velocity.
- Increased Risk of Age-Related Diseases: Vitamin E is important for reducing oxidative stress and inflammation, and a deficiency can increase the risk of age-related diseases such as Alzheimer’s disease and Parkinson’s disease.
It is important to note that while a deficiency of vitamin E can lead to a variety of health problems, taking high doses of vitamin E supplements can also have side effects, such as an increased risk of bleeding, and can interact with certain medications. It is best to get your vitamin E from a balanced diet that includes foods such as almonds, sunflower seeds, and leafy green
Rich Source of Oil Per Serving
Here is a table of 10 oils that are rich in vitamin E, along with their calorie content per 50-gram serving:
| Oil | Vitamin E (mg) per 50 gm | Calories per 50 gm |
|---|---|---|
| Sunflower Oil | 20.3 | 438 |
| Safflower Oil | 12.4 | 486 |
| Almond Oil | 10.9 | 463 |
| Hazelnut Oil | 9.7 | 897 |
| Corn Oil | 7.3 | 884 |
| Peanut Oil | 5.0 | 884 |
| Olive Oil | 4.8 | 439 |
| Soybean Oil | 4.6 | 463 |
| Canola Oil | 4.5 | 463 |
| Rice Bran Oil | 4.0 | 899 |
Rich Source of Vegetables Per Serving
Here is a table of 20 vegetables that are rich in vitamin E, along with their calorie content per 50-gram serving:
| Vegetable | Vitamin E (mg) per 50 gm | Calories per 50 gm |
|---|---|---|
| Spinach | 2.9 | 20 |
| Kale | 2.5 | 25 |
| Turnip Greens | 2.3 | 25 |
| Swiss Chard | 2.2 | 25 |
| Broccoli | 2.0 | 25 |
| Butternut Squash | 1.9 | 50 |
| Sweet Potato | 1.7 | 40 |
| Carrots | 1.5 | 25 |
| Bell Peppers | 1.3 | 20 |
| Asparagus | 1.2 | 20 |
| Brussels Sprouts | 1.1 | 35 |
| Romaine Lettuce | 1.0 | 10 |
| Collard Greens | 1.0 | 25 |
| Acorn Squash | 1.0 | 50 |
| Mustard Greens | 1.0 | 25 |
| Mango | 0.9 | 60 |
| Papaya | 0.9 | 50 |
| Red Bell Pepper | 0.8 | 20 |
| Tomato | 0.7 | 15 |
| Apricot | 0.6 | 15 |
Rich Source of fruits Per Serving
Here is a table of 20 fruits that are rich in vitamin E, along with their calorie content per 50-gram serving:
| Fruit | Vitamin E (mg) per 50 gm | Calories per 50 gm |
|---|---|---|
| Avocado | 2.7 | 80 |
| Mango | 2.2 | 60 |
| Papaya | 1.7 | 50 |
| Kiwi | 1.5 | 25 |
| Pomegranate | 1.4 | 50 |
| Tomato | 1.2 | 15 |
| Apricot | 1.2 | 15 |
| Peach | 1.1 | 25 |
| Cantaloupe | 0.9 | 25 |
| Grapefruit | 0.8 | 25 |
| Pineapple | 0.7 | 30 |
| Blackberry | 0.7 | 25 |
| Blueberry | 0.6 | 25 |
| Raspberry | 0.5 | 25 |
| Strawberry | 0.5 | 20 |
| Gooseberry | 0.5 | 20 |
| Cranberry | 0.5 | 20 |
| Tangerine | 0.5 | 25 |
| Orange | 0.4 | 25 |
| Lime | 0.4 | 25 |
Rich Source of Herbs Per Serving
Herbs are not typically a significant source of vitamin E. However, here are some herbs that contain small amounts of vitamin E per 50-gram serving, along with their calorie content:
| Herb | Vitamin E (mg) per 50 gm | Calories per 50 gm |
|---|---|---|
| Basil | 0.3 | 5 |
| Parsley | 0.2 | 5 |
| Thyme | 0.2 | 5 |
| Rosemary | 0.2 | 5 |
| Sage | 0.2 | 5 |
| Mint | 0.2 | 5 |
| Oregano | 0.2 | 5 |
| Marjoram | 0.2 | 5 |
| Chives | 0.1 | 5 |
| Tarragon | 0.1 | 5 |
| Dill | 0.1 | 5 |
| Cilantro | 0.1 | 5 |
| Coriander | 0.1 | 5 |
| Fennel | 0.1 | 5 |
| Bay Leaves | 0.1 | 5 |
| Lavender | 0.1 | 5 |
| Borage | 0.1 | 5 |
| Calendula | 0.1 | 5 |
| Nettle | 0.1 | 5 |
Here is a table showing the recommended daily intake of vitamin E for different populations:
| Population | Recommended Daily Intake (mg/day) |
|---|---|
| Infants (0-6 months) | 4 |
| Infants (7-12 months) | 5 |
| Children (1-3 years) | 6 |
| Children (4-8 years) | 7 |
| Children (9-13 years) | 11 |
| Adolescents (14-18 years) | 15 |
| Adults (19+ years) | 15 |
| Pregnant Women | 15 |
| Lactating Women | 19 |
Side effects of the overdose
While vitamin E is considered safe for most people when taken in recommended amounts, taking high doses of vitamin E supplements can cause side effects. Some of the side effects of taking too much vitamin E include:
- Nausea and upset stomach
- Diarrhea
- Fatigue and weakness
- Headache
- Blurred vision
- Interactions with certain medications, including anticoagulants, which can increase the risk of bleeding
- Increased risk of prostate cancer in men
- Increased risk of stroke in women who smoke
- Increased oxidative stress, which can damage cells and tissues
It is important to note that many of these side effects are associated with high doses of vitamin E supplements and may not occur with dietary intake of vitamin E from food sources. The best way to ensure adequate vitamin E intake is to include a variety of nutrient-dense foods in the diet, such as fruits, vegetables, nuts, and oils, rather than relying solely on vitamin E supplements. If you are considering taking a vitamin E supplement, it is always best to consult a doctor or registered dietitian first to determine the best dose for your individual needs.