Vitamin E

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A fat-soluble vitamin, Vitamin E has eight different forms, each having its own biological functions. Alpha-tocopherol is its most active form and is also a powerful biological antioxidant. Vitamin E protects our cells against the effects of free radicals, which are potentially damaging by-products of energy metabolism. Studies are underway to determine whether Vitamin E can help prevent conditions such as cardiovascular disease and cancer.

There are two classes of Vitamin E:

  1. Tocopherol, the form usually found in supplements
  2. Tocotrienol, found in food. For example palm oil .

Foods rich in Vitamin E

Foods rich in vitamin E are:

  • Oils: vegetable oils such as palm oil, sunflower, corn, soybean, and olive oil.
  • Good sources of vitamin E are egg yolk, margarine, Parmesan,cheddar,chickpeas, soya beans, avocados, olives, carrots, parsnips, red peppers, tomatoes, sweet potatoes, sweet corn, and watercress.
  • Other sources can be found in fish, goats milk, whole grains, wheat or cereal germ, oatmeal, whole grain products peanut butter, fruits, vegetables, milk and all whole raw or sprouted seeds. Because of the hectic life we seemingly lead in this modern world

Recommended dosage

The daily allowance for Vitamin E, as recommended by the US FDA is measured at 8 to 10 milligrams (15 IU) per day. There are a number of experts however who recommend a much large daily dosage. This high dosage is thought to play a beneficial part in the prevention of arterial degeneration, which is a devastating vascular damage caused by diabetes.

Health Benefits of Vitamin E

  • ageing-- The unwelcome physical decline that goes hand in hand with ageing is said to be positively affected by a daily intake of vitamin E.
  • diabetes -- Studies suggests that Vitamin E helps decrease the insulin requirements of patients suffering from diabetes.
  • breast cancer -- Several studies show that vitamin E, taken in proper form appears to be a considered method of reducing the risk of breast cancer.

In an Iranian study of 278 teens with problem periods, Vitamin E supplement takers had fewer than two hours of cramps per cycle --down from an average of 17 -- and only four percent needed ibuprofen for relief. Scientists believe that this vitamin hinders the formation of prostglandins, the hormone-like chemicals that cause uterine contractions.

Cautions

An excess of Vitamin E (over 1,100 micrograms daily) increases the risk of bleeding and may even cause hemorrhagic strokes in people who are already taking blood thinners.

Other negative side effects include weakness, fatigue, nausea and diarrhea.

Did You Know?

  • It is important to take a three-week break from Vitamin E every three months.

References

  • Vitamin E
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