The body does not make any vitamin E, therefore we receive all vit E from food. It is fat-soluble so most of vit E we get from fatty products. It functions as an antioxidant which helps protect the cells and genetic material from free radicals which have unshared electrons which can damage cells and can lead to the development of cancer and cardiovascular disease. Free radicals increase in the body due to chemicals in food, environmental toxic exposures, cigarette smoke, industrial air pollution, and ultraviolet radiation. Vitamin E plays a big role in fat metabolism, immune function and cell signaling. “Naturally sourced vitamin E is called RRR-alpha-tocopherol, and synthetically produced form is rac-alpha-tocopherol”.
Food sources
The sources of vitamin E are either naturally derived such as nuts, seeds, and vegetable oils, or in fortified foods such as cereals. Below is a list of foods that contain decent amounts of vitamin E (U.S department of Health and Human Services, 2021b).
Animal based: Chicken thigh, chicken breast, pork shoulder, and seafood.
Plant based: wheat germ oil, olive and sunflower oils, nuts/seeds (almonds, peanuts and hazelnuts), soybeans, avocados, wheat, beans, peas, and green leafy vegetables (spinach, and broccoli).
Daily recommended amount
The recommended vitamin D intake in milligrams is in the chart below (U.S department of Health and Human Services, 2021b). The dietary reference intakes are created by the Food and Nutrition Board (FNB) at the Institute of Medicine of the National Academies.
Deficiency
Vitamin E deficiency is relatively uncommon but can occur due to various conditions that disrupt fat metabolism or absorption. These can include diseases like cystic fibrosis, chronic pancreatitis, cholestasis, or Crohn's disease, limiting the body's ability to absorb fats or produce bile necessary for fat absorption (Medina, & Gupta, 2023).
It’s important to note the consequence of chronic vitamin E deficiency is the shortened lifespan of red blood cells, leading to a condition called hemolysis. Vitamin E plays a crucial role in protecting red blood cells from damage. Monitoring vitamin E levels and addressing any deficiencies promptly is crucial for maintaining overall health and preventing associated complications (Medina, & Gupta, 2023).
Toxicity signs & symptoms
The least toxic fat-soluble vitamin is E unlike vitamins A, D, and K. It is very rare to have excessive levels of vitamin E, but there is a risk of having decreased absorption of the other fat-soluble vitamins that go hand in hand with vitamin E (U.S Department of Health and Human Services, 2021b). It could lead to bone issues such as mineralization, coagulopathy, the blood's inability to coagulate, and decreased vitamin A storage (Medina, & Gupta, 2023).
ImmuneLine nutrition specialists highly recommend to supplement vit E if your diet is not sufficient.
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