Vitamin E

Vitamin E is Fat soluble.Some members of the vitamin E family are called tocopherols. These members include alpha tocopherol, beta tocopherol, gamma tocopherol, and delta tocopherol.

Other members of the vitamin E family are called tocotrienols. These members include alpha, beta, gamma, and delta tocotrienol.

In 1922, University of California researchers, Herbert Evans and Katherine Bishop discovered vitamin E in green leafy vegetables.

The recycling of vitamin E in the body is intricately connected to four other nutrients: Vitamin C, glutathione, selenium, and  Vitamin B3.

Exposure to air and factory processing can be particularly damaging to the vitamin E content of food.

Health Benefits 

Vitamin E prevents Cancer and other Chronicle diseases due to Free radicals, Improving Metabolism and Immune system, It prevents from Certain Heart diseases, ensures Better Eye-lens Clarity and prevents Cataracts.

Amounts per Day

Males and females, 0-6 months: 4 milligrams
Males and females, 6-12 months: 5 milligrams
Males and females, 1-3 years: 6 milligrams
Males and females, 4-8 years: 7 milligrams
Males and females, 9-13 years: 11 milligrams
Males and females, 14 years and older: 15 milligrams
Pregnant females, 18 years and older: 15 milligrams
Lactating females, 18 years and older : 19 milligrams

Vitamin E Deficiencies

In many research studies, low levels of vitamin E are associated with digestive system problems where nutrients are poorly absorbed from the digestive tract. These problems include pancreatic disease, gallbladder disease, liver disease, and celiac disease.

A second area of focus for vitamin E deficiency symptoms is called peripheral neuropathy. This area focuses on nervous system problems in the arms, hands, legs, and feet. Pain, tingling, and loss of sensation in these extremities have been associated with vitamin E deficiency.

Vitamin E Toxicities

When obtained from food sources alone, vitamin E has no documented research of toxicity. Vitamin E supplements, when taken in very high doses of 3000 IU or more, have been shown to have toxic effects. These effects include intestinal cramps and diarrhea, fatigue, double vision, and muscle weakness.

Good Vegetable Sources

• Fruits: Avocado, Blackberry, Blueberries, Cranberries, Grapes, Kiwi Fruit, Longans, Mango, Mulberries, Pear, Plum, Pomegranate, Raspberries, Tomato etc.
• Vegetables: Alfalfa Seed, Artichoke, Asparagus, Broccoli, Brussels Sprouts, Cabbage, Carrots, Cauliflower, Celery, Cucumber, Kale, Leeks etc.
• Nuts & Grains: Cashews, Chestnuts, Fiberts, Pine nuts, Rye etc.
• Legumes: Edamame, Kidney Beans, Spilt Peas etc.