Vitamin E : Protect our Cells from Free Radicals

(Vitamin A, its Overview, Benefits, Food sources and intake Suggestions)

Overview

What is Vitamin E? Well as the name suggests, it is a vitamin. Actually it is a fat-soluble vitamin with antioxidant properties. It dissolves in fat, that means our body stores and uses at the time of need. Vitamin E along with other antioxidants came to public attention in the 1980s. Naturally occurring vitamin E is the collective name for a group of fat-soluble compounds that exists in eight chemical forms. They are tocopherols and tocotrienols, with various subsets of each and each of them have different biological effects. They collectively helps in supporting anti-oxidation in our body. Out of all forms of vitamin E, the liver targets alpha-tocopherol most for incorporation into lipoproteins as it has the highest bioavailability. People generally get enough vitamin E from the foods they eat as it is predominantly found in green leafy vegetables, nuts and seeds, seafood, and fruits. But, people with certain disorders like liver diseases, cystic fibrosis, and Crohn's disease may need extra vitamin E in the form of supplements. Vitamin E along with vitamin C were the first two antioxidant compounds to be sold as dietary supplements.

Functions

As an important vitamin, Vitamin E is required for the proper function of many organs in our body. It is also a powerful antioxidant and helps to reduce free radical damage and slow the aging process of our cells. Just read the other functions of Vitamin E below.

• Vitamin E helps in maintaining our skeletal muscle, cardiac muscle, and smooth muscle both structurally and functionally. 
• It plays a helping hand in the formation of red blood cells (RBC).
• As it is lipid-soluble, it helps in cell-membrane stability.
• It assist to maintain vitamins A, iron, and selenium in our body.
• It helps our body in using vitamin K.
• It helps in widening our blood vessels and keep blood from clotting inside them.

Health Benefits

We get health benefits from vitamin E in several ways. But it is seen that vitamin E is not good at treating some disease but it definitely helps in preventing some of serious diseases associated with free radicals that develops in our body. some of other benefits associated with vitamin E were given below.

• Vitamin E has a positive effect on our immune health particularly elders, along with boosting stamina and vitality.
• Vitamin E has an active role in protecting our skin and eyes.
• Vitamin E has a positive effect in enhancing our body’s antibody response to vaccinations.
• Vitamin E has a positive effect in giving protection against age-related cognitive decline.
• Vitamin E is beneficial in the problems of the blocked arteries in heart, high blood pressure, hardened arteries in the leg and varicose veins.
• Vitamin E is beneficial for the safety of the fetus in the womb of women.
• Vitamin E is beneficial for dealing impotence in men.
• Cells, the basic unit of life use vitamin E to interact with each other.
• Vitamin E plays an important role in delaying the growth of cataracts and other conditions associated with premature aging.

Food Sources 

In order to reap the benefits of Vitamin E naturally, it should be consumed from natural sources regularly as a part of a balanced meal plan. According to U.S. Food and Drug Administration (FDA), foods providing 20% or more of the DV are considered to be high sources of a nutrient. But foods providing lower percentages of the DV also contribute to a healthful diet. Cooking and storage may destroy some of the vitamin E in foods. We can get vitamin E in varying amounts from these food sources.

1.Sunflower Seeds

2.Wheat Germ 

3.Spinach 

4.Mango 

5.Vegetable Oils 

6.Butternut Squash 

7.Peanuts 

8.Kiwi

9.Avocado 

10.Tomato 

11.Almonds 

12.Trout 

13.Shrimp 

14.Sweet Potato 

15.Hazelnuts 

16.Asparagus

17.Broccoli

Recommended Dietary Allowances (RDAs) for Vitamin E
Age	Males	Females	Pregnancy	Lactation
0–6 months*	4 mg  (6 IU)	4 mg  (6 IU)
7–12 months*	5 mg  (7.5 IU)	5 mg  (7.5 IU)
1–3 years	6 mg  (9 IU)	6 mg  (9 IU)
4–8 years	7 mg  (10.4 IU)	7 mg  (10.4 IU)
9–13 years	11 mg  (16.4 IU)	11 mg  (16.4 IU)
14+ years	15 mg  (22.4 IU)	15 mg  (22.4 IU)	15 mg  (22.4 IU)	19 mg  (28.4 IU)