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Vitamin E Benefits, Deficiency Symptoms, Food Sources, Toxicity and Upper Limits

Introduction to Vitamin E

Vitamin E is a fat soluble vitamin which works as antioxidant and anticoagulant. There are eight different forms of naturally occurring vitamin E, but one form, alpha-tocopherol , is most active in your body. The synthetic form of vitamin E found in dietary supplements is only half as active as the natural form. As it is fat solution, it is found in oils, foods containing these oils, nuts and seeds.

Benefits of Vitamin E

  • Works as an antioxidant
  • Protects cell membranes
  • Prevents oxidation of the “bad” LDL cholesterol carrier
  • Neutralizes free radicals
  • Reduce the buildup of artery clogging plaque
  • Works against blood clotting (anticoagulant)
  • Supports reproductive system

Vitamin E Deficiency Symptoms

A chronic deficiency can cause the following:

  • Nerve problems
  • Muscle weakness
  • Uncontrolled movement of body parts
  • Can also increase the susceptibility of cell membranes to damage by free radicals.

Daily Vitamin E Requirements

  • Adult 19 to 50 years – 15 mg

Vitamin E Upper Limits

  • The upper level for adults has been set to 1000 mg

There isn’t any known risk of consuming too much vitamin E from natural food sources. Risks are only concerned with synthetic form found in supplement and fortified foods.

Vitamin E Toxicity

Too much vitamin E may disrupt the balance of other antioxidants in the body, causing more harm than good.

Food Sources of Vitamin E

  • Wheat germ, 1/4 cup – 4.5 mg
  • Broccoli, chopped, boiled, 1/2 cup – 1.1 mg

  • Spinach, raw, 2 cups – 1.2 mg
  • Carrots, boiled, 1 cup – 1.6 mg
  • Nectarine, 1 medium – 1.1 mg
  • Mango, 1 cup, sliced – 1.9 mg
  • Italian salad dressing, 1 tbs – 0.7 mg
  • Corn oil, 1 tbs – 1.9 mg
  • Olive oil, 1 tbs – 1.9 mg
  • Peanut butter, 1 tbs – 1.4 mg
  • Soy milk, 1 cup – 3.3 mg
  • Sunflower seed kernels,

    dry roasted, 1/2 oz – 3.7 mg

  • Almonds, dry roasted, 1/2 oz – 3.7 mg

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