Although vitamin E may appear as though it is a single nutrient, it is actually a blanket term for 8 separate naturally occurring nutrients. These nutrients include 4 distinct tocopherols and 4 different tocotrienols that make up the compound, which is found in nature. They are powerful, fat-soluble antioxidants that are necessary to incorporate into one’s everyday diet.
This antioxidant offers protection against free radical damage to the fats that line the outside of every cell in the body. Important cell functions are compromised when damaged. In addition, vitamin E also helps to protect LDL cholesterol, also known as ‘bad’ cholesterol, from free radical damage.
When you are vitamin E deficient, it is possible for your LDL cholesterol to be insufficiently protected and become damaged by oxygen. The Kyoto Prefectural University of Medicine in Japan confirmed in 2011 that these free radicals play a role in the pathogenesis of atherosclerosis. It was established that the oxidized LDL could possibly accumulate in blood vessel walls and begin forming hardened arteries, a condition known as atherosclerosis. The need for vitamin E for prevention and treatment of this condition was defined in this study.
Vitamin E can be found naturally in an abundance of sources, ranging from different sections of the food pyramid. The following are foods high in vitamin E:
It is essential to incorporate these antioxidant-rich, vitamin e-foods into your diet by making small adjustments to it. By simply changing your salad to include spinach instead of romaine lettuce, or adding avocados and nuts, you are incorporating these vital vitamin E antioxidants into your diet. Replacing side dishes with green beans, peppers, or asparagus at meals can make a big difference in your daily vitamin E intake.
The National Academy of Sciences established in 2000 that an adequate intake of vitamin E for adults should be 15 mg per day. Adolescent teens should get about 11 mg per day, with small children requiring much less, at about 5 to 7 mg per day. It is evident that from the various natural food sources of vitamin E, it is simple to incorporate these foods into your every diet to benefit your health and avoid vitamin e deficiency. Talk to an expert about your current dietary intake and if modifying your diet to include more foods with vitamin E or taking vitamin E capsules is right for you. If you have any food restrictions, it might be recommended to add a vitamin E supplement to your dietary routine.
References:
Vitamin E [Internet]. National Institutes of Health [updated 2013 Jun 5; cited 2015 Jan 7]. Available from: http://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/
Food Sources of Vitamin E [Internet]. Harvard School of Public Health [cited 2015 Jan 7]. Available from: http://www.hsph.harvard.edu/nutritionsource/food-sources-of-vitamin-e/
Niki E. Do free radicals play causal role in atherosclerosis? Low density lipoprotein oxidation and vitamin E revisited. J Clin Biochem Nutr. 2011;48(1):3-7.
Dietary Reference Intakes for Vitamin C, Vitamin E, Selenium, and Carotenoids. National Academy Press. 2000; 284-324.
Helpful Peer-Reviewed Medical Articles:
Eitenmiller, R. R., & Lee, J. (2004). Vitamin E: food chemistry, composition, and analysis. CRC Press.
Reboul, E., Richelle, M., Perrot, E., Desmoulins-Malezet, C., Pirisi, V., & Borel, P. (2006). Bioaccessibility of carotenoids and vitamin E from their main dietary sources. Journal of Agricultural and Food Chemistry, 54(23), 8749-8755.
and connect with fellow professionals
At DoveMed, our utmost priority is your well-being. We are an online medical resource dedicated to providing you with accurate and up-to-date information on a wide range of medical topics. But we're more than just an information hub - we genuinely care about your health journey. That's why we offer a variety of products tailored for both healthcare consumers and professionals, because we believe in empowering everyone involved in the care process.
Our mission is to create a user-friendly healthcare technology portal that helps you make better decisions about your overall health and well-being. We understand that navigating the complexities of healthcare can be overwhelming, so we strive to be a reliable and compassionate companion on your path to wellness.
As an impartial and trusted online resource, we connect healthcare seekers, physicians, and hospitals in a marketplace that promotes a higher quality, easy-to-use healthcare experience. You can trust that our content is unbiased and impartial, as it is trusted by physicians, researchers, and university professors around the globe. Importantly, we are not influenced or owned by any pharmaceutical, medical, or media companies. At DoveMed, we are a group of passionate individuals who deeply care about improving health and wellness for people everywhere. Your well-being is at the heart of everything we do.
0 Comments
Please log in to post a comment.