Vitamin E is a fat-soluble vitamin that encompasses eight different compounds. These compounds are divided into two different classes: tocopherol and tocotrienols. These two classes each posse four of the eight compounds that make up Vitamin E. The different forms of tocopherol are alpha- tocopherol, beta-tocopherol, gamma-tocopherol, and delta-tocopherol. The different forms of tocotrienols are alpha-tocotrienol, beta-tocotrienol, gamma-tocotrienol, and delta-tocotrienol. The most important form of Vitamin E for humans is found to be the alpha-tocopherol. Vitamin E is found naturally in foods, fortified into some food products, and found as a dietary supplement. As like any micronutrient, it is important to first receive your nutrients in your diet before considering supplements. The use of supplements is beneficial to those who possess conditions that may deplete their intake levels.
Functions of Vitamin E
The liver is responsible for metabolizing and excreting Vitamin E. The main functions of this vitamin included maintenance of healthy skin, maintenance of eyes, helps maintain a healthy immune system, aid brain function, contributes to the health of your blood and is an antioxidant. The role of antioxidant is important factor to your health. An Antioxidant helps defend our cells from free radical development. Research has shown that increased free radicals within our bodies is linked to high increase in development of cardiovascular disease and cancer.1 Free radical development in our bodies occur due to numerous environmental factors such as air pollution, cigarette smoke, UV rays, and other harsh environmental exposures from air pollutants.
Recommended Intake of Vitamin E
According to the National Institutes of Health the following chart indicates the Recommended dietary allowance (RDA) of Vitamin E.1 It is important to hit the Recommend Dietary Allowance (RDA) to allow your body to utilize this vitamin efficiently. Since Vitamin E is a fat-soluble vitamin, your body can store in the liver and used later to carry out metabolic procsses.1
Food Sources of Vitamin E
Food that contains the most abundant sources of this micronutrient are found in nuts, seeds, and oils. American diets are filled with high levels of gamma-tocopherol which is found in soybean, canola, corn, and other vegetable oils. Food sources in your diet that contain Vitamin E include: wheat germ oil, sunflower seeds, almonds, safflower oil, hazelnuts, peanut butter, peanuts, corn oil, broiled spinach, broccoli, and kiwifruit.
Other Facts on Vitamin E
There has been research that has shown consumption of Vitamin E can help prevent coronary heart disease (CDC). Taking antioxidant supplements it is generally advised against during cancer treatments because it might reduce effectiveness of therapies.1 When taking Vitamin C supplements or any other dietary supplements it is always imperative to consult with a doctor or registered dietitian. Consuming too little of a supplement can be just as dangerous as consuming too much of a supplement. Understanding the right balance Vitamin C has on your diet can help you improve you health status.
1. National Institutes of Health. Vitamin E. Updated July 31, 2020. Retrieved on March 15, 2021. https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/