Vitamin E is a fat-soluble nutrient found in many foods. It acts in the body as an antioxidant and helps to protect cells from the damage caused by free radicals. Free radicals are compounds formed when our bodies convert the food we eat into energy. Free radicals can harm cells, tissue and organ so having normal storage of vitamin E helps us against free radical damage as it is a powerful antioxidant also it will protect us from heart disease while protecting the LDL cholesterol.
Vitamin E consists of eight nutrients which contains four different tocopherols which are found in wheat germ oil, egg yolk, and leafy vegetable which is important in the stabilization of cell membranes and four different tocotrienols are natural compounds found in vegetable oils, including rice bran oil and palm oil, wheat germ, barley, saw palmetto and certain types of seeds, nuts and grains.
The main source of vitamin E are found in food such as :
- Green leafy vegetables which is rich in nutrients and less in calories.
- High fatty foods like large variety of seeds, nuts, extracted oils, and fatty fish
- Plants rich in oils such as olive and avocado but we must take into consideration that they contain very
large amount of calories.
- Few seafood such as shrimps, sardines, salmon and cod.
- Fortified cereals and other foods
Be careful when storing food because vitamin E degrades slowly over the time and will get damaged by high heat cooking especially oil. Its better to have it raw or minimal cooked, at the same time vitamin E can protect some food from damage like white meat from chicken fed on diet high in vitamin E will show less damage because it helps protect their body fat from damage by oxygen stored.
Some kinds of disease in deficiency of vitamin E are : Cancer, Heart attack, Stroke, PMS, Fibrocystic breast disease, Diabetes, Epilepsy, Alzheimer's disease, Parkinson's disease, Macular degeneration, Cataract, Intermittent claudication, Cold sores and Immune health. The dr. advise us taking vitamin E supplements to prevent or treat the disease.
The risk of dietary deficiency of vitamin E in the United States is substantial. Vitamin E is one of the most common vitamin deficiencies in the United States, with as many as 92% of men and 98% of women failing to reach target intake goals.
The Daily Value (DV) for vitamin E is 30 IU, we must never take too much vitamin E because it might be dangerous and some side effects may occur such as dizziness, fatigue, weakness, nausea or stomach craps, headache, blurred vision, flatulence and diarrhea and some other effects may occur too so directly consult your dr. and never take vitamin E without consulting your Dr. especially if you are pregnant.
Vitamin E is one of the most important factor as it is an antioxidant it protects the skin from environmental pollution and protects from UV exposure, plus it helps in sun cream. Vitamin E works more effectively and reduces the severity of sunburn and it is good to be used in creams and lotions especially for dry skin because it strengthens the skin's barrier and stops it losing water and ensures the balance of oil. Vitamin E helps the skin to be firm.. and it is important for weak dry nails as it helps many other organs like heal like chapped lips, hair, eczema and stretch marks. It is a main source of having a strong immunity and healthy eyes too and it helps our blood vessels also clots are less likely to be formed.
Vitamin E fulfill many important things in our body and it is essential for many organs in our body to function well. So if we care about our health we must check our level of vitamin E and try to have our everyday needs of vitamins from fresh natural food.
Skin Protection Help:
When outdoor try to keep in shade when possible, wear sun protective clothing, uv hat and sun glasses. When on the beach it is essential to wear sun protective swimsuits with UPF50+ uv cover, for best protection wear full body swim suits covering legs and arms, these suits can also protect against jellyfish stinger and sea lice, and some fabric can also keep skin cool and breathable even in hot weather conditions.