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What is Vitamin E Good For? [Benefits, Best Foods, Skin, Sources]
🦶Vitamin E is a group of fat-soluble compounds with antioxidant properties, which play a crucial role in maintaining the body’s overall health. 🦶
Chapters:
0:00 What is Vitamin E?
0:15 Benefits
0:27 Best Foods & Sources
0:44 Doses & Side Effects
The most biologically active form of vitamin E is alpha-tocopherol, though other forms include beta-, gamma-, and delta-tocopherol, as well as alpha-, beta-, gamma-, and delta-tocotrienol. These different forms have varying levels of antioxidant activity and biological function.
Sources of Vitamin E:
Vitamin E is found in a variety of natural food sources, including:
Vegetable oils: Sunflower, safflower, and wheat germ oil are particularly high in vitamin E.
Nuts and seeds: Almonds, hazelnuts, peanuts, sunflower seeds, and pine nuts are good sources.
Green leafy vegetables: Spinach, kale, and collard greens contain some vitamin E.
Fruits: Avocado, kiwi, and papaya are examples of vitamin E-rich fruits.
Fortified foods: Some cereals, margarine, and other products may be fortified with vitamin E.
Functions of Vitamin E:
Vitamin E serves several essential functions within the body, including:
Antioxidant activity: Vitamin E helps neutralize free radicals, which are unstable molecules that can damage cells and contribute to aging and diseases like cancer and heart disease.
Immune system support: Vitamin E plays a role in maintaining a healthy immune system, particularly during times of oxidative stress and chronic inflammation.
Cell signaling: Vitamin E is involved in regulating cell signaling pathways and maintaining cellular function.
Blood vessel function: Vitamin E helps support proper blood vessel function by inhibiting platelet aggregation and promoting vasodilation.
Recommended Daily Allowance (RDA):
The recommended daily allowance for vitamin E varies by age, sex, and life stage:
Infants (0-6 months): 4 mg (6 IU)
Infants (7-12 months): 5 mg (7.5 IU)
Children (1-3 years): 6 mg (9 IU)
Children (4-8 years): 7 mg (10.5 IU)
Children (9-13 years): 11 mg (16.5 IU)
Teens and adults (14+ years): 15 mg (22.5 IU)
Pregnant women: 15 mg (22.5 IU)
Breastfeeding women: 19 mg (28.5 IU)
Deficiency and Toxicity:
Vitamin E deficiency is rare in healthy individuals, as the vitamin is widely available in various foods, and the body efficiently stores and recycles it. However, deficiency can occur in people with fat malabsorption issues or certain genetic disorders. Symptoms of deficiency include nerve problems, muscle weakness, and vision difficulties.
Vitamin E toxicity is also rare but can result from consuming excessive amounts of vitamin E supplements. High doses of vitamin E can cause side effects like nausea, diarrhea, and increased risk of bleeding. It’s essential to adhere to the tolerable upper intake level (UL) for vitamin E, which is 1,000 mg (1,500 IU) for adults.
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DISCLAIMER:
Dr. Tomasz Biernacki received his Doctor of Podiatric Medicine degree from Kent State College of Podiatric Medicine in 2013; he completed his Surgical Reconstructive Foot Surgery & Podiatric Medicine Residency in 2017; he completed 2 separate traveling Fellowships in Diabetic Surgery, Skin Grafting & Nerve Surgery. He is double board certified in Podiatric Medicine and separately in Foot & Ankle Surgery. His use of “doctor” or “Dr.” about himself solely refers to that degree. Dr. Biernacki is a licensed podiatrist in Michigan. This video is for general informational purposes only. It should not be used to self-diagnose and is not a substitute for a medical exam, cure, treatment, diagnosis, prescription, or recommendation. It does not create a doctor-patient relationship between Dr. Biernacki and you. It would be best if you did not change your health regimen or diet before consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions regarding a medical condition. Foot & Ankle Web Services LLC and Dr. Tom Biernacki, DPM, are not liable or responsible for any advice, course of treatment, diagnosis, or other information, services, or product you obtain through this video or site.