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Sources of Vitamin e

Vitamin E is a fat-soluble vitamin commonly found in foods, and exists in different forms. Being a fat-soluble antioxidant, Vitamin E plays different roles in the body with its major role of protecting cells from oxidation. Therefore it is correct to mention that Vitamin E helps prevent oxidative stress. Although it helps prevent this process, Vitamin E does this effectively by working together with Vitamin B3, Vitamin C, selenium, and glutathione. However, it is believed that among these soldiers, Vitamin E is the strongest.

Another role played by Vitamin E is ensuring that we have healthy skin. No matter the type of your skin, Vitamin E can help lighten it naturally without causing any side effect or damage. Additionally, it helps protect the skin from UV light (Ultraviolet radiation). Although there are synthetic forms of Vitamin E, natural occurring Vitamin E is believed to be safe for skin than synthetic form. Therefore, if looking for healthy skin, consume foods that are high in Vitamin E.

Protecting from prostrate and bladder cancers are also vital roles played by Vitamin E in the body. It is believed that risks of these forms of cancers can be lowered through consuming foods high in Vitamin E and not Vitamin E supplements. Also, Vitamin E helps in lowering risks of Alzheimer’s disease. In addition, Vitamin E is essential in cell signaling. This is the transfer of chemical information across different cells or cell structures.

Food sources that are high in Vitamin E include sunflower seeds, spinach, turnip greens, chard, almonds, mustard greens, kales, tomatoes, broccoli, Brussels sprouts, blueberries, kiwifruits, parsley, collard greens, olives, papayas, eggs among others.

As much as we need it, Vitamin E overdose can lead to toxicity. When 3000 IU or more doses of Vitamin E supplements are taken, they can cause fatigue and weakening of muscles, diarrhea, intestinal cramps, and double vision among others. Over-consuming foods high in Vitamin E does not cause any side effects or pose dangers. Therefore, it is clear that food sources that are high in Vitamin E are the best and safe sources of this vitamin.

Contrary, Vitamin E under dose or deficiency can as well lead to several risks. They include diseases related to gallbladder, liver, pancreas, and celiac. Other health related conditions caused by Vitamin E deficiency include nervous system problems in the limbs, painful and tingling limbs, and loss of sensation. In addition, Vitamin E deficiency can cause skin related conditions. Being a vitamin that protects the skin form ultraviolet radiation, when there is a deficiency, the skin will be at risk of UV exposure.

Sources:

Office of Dietary Supplements (NIH)- Vitamin E
http://ods.od.nih.gov/factsheets/vitamine/#h3

WebMD- Vitamin E
http://www.webmd.com/vitamins-and-supplements/lifestyle-guide-11/supplement-guide-vitamin-e

WHFoods- Vitamin E
http://www.whfoods.com/genpage.php?tname=nutrient&dbid=111#deficiencysymptoms

Mama’s Health- Vitamin E
http://www.mamashealth.com/nutrition/vitamine.asp