Vitamin E - Benefits, Deficiency Symptoms And Food Sources

Vitamin E is a fat-soluble vitamin present in many foods such as certain fats and oils. It is one of a number of nutrients known as antioxidants. Some other well known antioxidants include vitamin C and beta-carotene. Antioxidants are nutrients that block some of the damage caused by toxic by-products released when the body transforms food into energy. Vitamin E and other antioxidants protect the cells of the body from the effects of free radicals.

Functions and benefits of Vitamin E

Vitamin E has a number of important functions and benefits. For example it:

• Vitamin E is use to treat symptoms of Alzheimer's disease and reduce the risk of heart disease and prevent leg muscle cramps.
• Vitamin E is an antioxidant, that protects body tissue from damage caused by unstable substances known as free radicals.
• Vitamin E is also important in the formation of red blood cells and it helps the body to use vitamin K.

Recommended Dosage for Vitamin E

• For adults, the usual dose of Vitamin E is 200 IU (5 mcg ).
• For Pregnant women, the usual dose is 400 IU (10 mcg ).

Food sources of Vitamin E

Foods sources of vitamin E include the following.

• chickpeas
• egg yolk
• fats and oils
• green leafy vegetables
• olives
• parsnips
• red peppers
• seeds
• soy products and soya beans
• carrots
• Cheese, especially Parmesan, Cheddar

Deficiency Symptoms of Vitamin E

• muscle weakness
• loss of muscle mass
• abnormal eye movements
• impaired vision
• Gait disturbances
• poor reflexes
• loss of position sense
• loss of vibration sense
• shortened red blood cell life