Vitamin E
Vitamin E acts as a powerful antioxidant and protects the cells against premature ageing and damage by free radicals. in mind that Vitamin E is a family of eight structurally similar antioxidants divided into two groups:
- Tocopherols
Alpha-tocopherol, beta-tocopherol, gamma-tocopherol and delta-tocopherol
- Tocotrienols
Alpha-tocotrienol, beta-tocotrienol, gamma-tocotrienol and delta-tocotrienol.
Keep in mind that Alpha-tocopherol is the most common form of vitamin E that makes up more than 90% of the vitamin E in the blood.
Vitamin E’s major function is to act as a powerful antioxidant that prevents oxidative stress and also protects the fatty acids in your cell membranes from free radicals.
Other nutrients enhance the antioxidant properties in this vitamin-like vitamin C, vitamin B3, and selenium.
In high amounts, vitamin E acts as a blood thinner, reducing the blood’s ability to clot. Keep in consideration that Vitamin E benefits the body by acting as an antioxidant. It also protects the vitamins A and C, red blood cells, and essential fatty acids from destruction. Recent research has suggested that taking antioxidant supplements and vitamin E helps prevent heart disease and cancer.
However, several studies show a direct link between regularly eating an antioxidant-rich diet full of fruits and vegetables and a lesser risk for heart disease, Alzheimer’s Disease, cancer, and several other diseases. To take the full benefits of antioxidants and phytonutrients in the diet, it is recommended to consume these compounds in the form of fruits, vegetables, nuts, and seeds, not as supplements.
Some of the richest dietary sources of vitamin E are certain vegetable oils, seeds, and nuts. However, the other rich sources are peanut butter, margarine, avocados, fatty fish, and fish liver oil.
Keep in mind that deficiency of Vitamin E deficiency is uncommon, and it is never detected in otherwise healthy people. Lack occurs most often in diseases that impair the absorption of fat or vitamin E from food like cystic fibrosis and liver disease.
Some of the common symptoms of vitamin E deficiency include muscle weakness, walking difficulties, tremors, vision problems, poor immune function, and numbness. On the other hand, overdosing of vitamin E is difficult when obtained from natural dietary sources. The significant toxicity cases have only been reported after people have taken very high doses of supplements.
It is essential to know that at high doses of more than 1,000 mg per day, vitamin E have pro-oxidant effects. It can also become the opposite of antioxidant, potentially lead to oxidative stress.