Vitamin E is one of the essential nutrients necessary for maintaining good health.
It is a fat-soluble vitamin with antioxidant properties, which means it can help protect our cells against oxidative damage caused by free radicals.
Although it is present in many foods, vitamin E deficiency is still a significant health concern in many parts of the world.
In this article, we will discuss the definition, functions, deficiencies, and food sources of vitamin E.
What is Vitamin E?
Vitamin E is a group of eight fat-soluble antioxidants, consisting of four tocopherols (alpha, beta, gamma, and delta) and four tocotrienols (alpha, beta, gamma, and delta).
Alpha-tocopherol is the most biologically active form of vitamin E and is the only form of vitamin E recognized to meet human requirements for optimal health.
Functions of Vitamin E
As an antioxidant, vitamin E plays a crucial role in protecting our cells against oxidative damage caused by free radicals.
Free radicals are unstable molecules that can damage cells and cause chronic diseases, such as cancer, heart disease, and Alzheimer's disease.
Vitamin E also plays a vital role in maintaining healthy immune function, supporting healthy skin and eyes, and regulating gene expression.
Vitamin E Deficiencies
Vitamin E deficiency is rare in healthy individuals.
However, certain populations, such as premature infants, people with poor fat absorption, and those on low-fat diets, are at a higher risk of deficiency.
Vitamin E deficiency can cause nerve damage, muscle weakness, anemia, and impaired immune function.
Food Sources of Vitamin E
Vitamin E is naturally present in a wide range of foods, including nuts, seeds, vegetable oils, leafy greens, and whole grains.
The following are some of the best food sources of vitamin E:
1. Almonds
One ounce of almonds provides about 7.4 mg of vitamin E, which is 49% of the recommended daily intake (RDI).
2. Sunflower seeds
One ounce of sunflower seeds provides about 7.4 mg of vitamin E, which is 49% of the RDI.
3. Spinach
One cup of cooked spinach provides about 6.9 mg of vitamin E, which is 46% of the RDI.
4. Avocado
One medium avocado provides about 2.7 mg of vitamin E, which is 18% of the RDI.
5. Sweet potato
One medium sweet potato provides about 2.4 mg of vitamin E, which is 16% of the RDI.
6. Wheat germ oil
One tablespoon of wheat germ oil provides about 20.3 mg of vitamin E, which is 135% of the RDI.
7. Hazelnuts
One ounce of hazelnuts provides about 4.3 mg of vitamin E, which is 29% of the RDI.
8. Broccoli
One cup of cooked broccoli provides about 2.3 mg of vitamin E, which is 15% of the RDI.
9. Mango
One medium mango provides about 0.9 mg of vitamin E, which is 6% of the RDI.
10. Peanut butter
Two tablespoons of peanut butter provide about 2.9 mg of vitamin E, which is 19% of the RDI.
How Much Vitamin E Do You Need?
The recommended daily intake (RDI) of vitamin E for adults is 15 mg (22.4 IU) per day.
However, some experts suggest that higher intakes may be beneficial, particularly for people at risk of chronic diseases.
It is worth noting that taking high doses of vitamin E supplements may interfere with blood clotting and increase the risk of bleeding.
Vitamin E is an essential nutrient with antioxidant properties that play a crucial role in protecting our cells against oxidative damage caused by free radicals.
Although it is present in many foods, vitamin E deficiency is still a significant health concern in many parts of the world.
Therefore, it is essential to consume a well-balanced diet that includes a variety of vitamin E-rich foods to ensure optimal health.
