Vitamin E Functions, Food Sources, Deficiencies

The vitamins are a group of complex organic compounds required in small quantities by the body for the maintenance of good health
Vitamins are generally classified into the following two main groups, based on their solubility.
Fat soluble vitamins
Water soluble vitamins
Vitamin E is a fat-soluble compound that acts as an antioxidant in the body by protecting against oxidation by free radicals.

1. Vitamin E Mrs.R.Subha, Assistant Professor of Home Science

2. Vitamin : introduction The vitamins are a group of complex organic compounds required in small quantities by the body for the maintenance of good health. Defintion: A vitamin is an organic compounds, which means that it contains carbon. It is also an essential nutrient that the body may need to get from food.

3. Classification : vitamin Vitamins are generally classified into the following two main groups, based on their solubility. Fat soluble vitamins Water soluble vitamins

4. Vitamin E Vitamin E is a fat-soluble compound that acts as an antioxidant in the body by protecting against oxidation by free radicals. According to Obeid & Herrmann (2011), the mechanisms of action for vitamin E are unknown and only the alpha tocopherol version of vitamin E is required by humans and animals.

5. Functions of vitamin E Functions of vitamin E: Balances cholesterol levels Repairs damaged skin Keeps hair shiny and healthy Improves vision Balanced hormones Improves physical endurance and muscle strength.

6. Balances cholesterol levels Cholesterol is a naturally occurring substance made by the liver and required by the body for the proper function of cells, nerves and hormones. When cholesterol levels are in their natural state, they are balanced, normal and healthy.

7. Repairs damaged skin Vitamin E helps to strengthen the capillary walls in skin and to improve moisture and elasticity, acting as a natural anti aging nutrient within body. Vitamin E helps to reduce inflammation both within body and on skin, helping to maintain healthy and youthful skin.

8. Keeps hair shiny and healthy Vitamin E is the key ingredient for a healthy scalp and nourished hair. When used topically on the scalp, it creates a protective barrier and looks the moisture within, thereby preventing the hair to look and frizzy. It also prevents hair falls.

9. Improves vision Vitamin E may help decrease the risk of age related macular degeneration, which is common cause of blindness. Keep in mind, in order for vitamin E to be effective for vision, it must also be consumed with adequate intakes of vitamin C, beta carotene and zinc.

10. Balances hormones Vitamin E can help to play a crucial role in balancing endocrine and nervous system, naturally working to help keep hormones balanced.

11. Improves physical endurance and muscle strength Vitamin E can be used to improve physical endurance. It can increase energy and reduce the level of oxidative stress on muscles after exercise. Vitamin E can also improves muscle strength. Vitamin E eliminates fatigue by promoting blood circulation; it can also strengthen capillary walls and nourish cells.

12. Vitamin E: metabolism

13. Absorption of vitamin E Absorption of vitamin E is similar to that of the other fat soluble vitamins. Absorption is facilitated by bile salts. Midgut is the site of maximal absorption. About 20 – 40 % of vitamin E is absorbed.

14. Food sources : vitamin E Mother nature has provided us with a bountiful amount of natural food sources with vitamin E that suffices our daily requirements. Vegetables like spinach, broccoli, tomato, turnip, olives, avocados, green beans, bell pepper, etc. Fruits like mango, raspberry, cranberry & kiwi. Nuts like almond, hazelnut, peanut, brazil nuts, filberts, etc.

15. Fortified foods like cereals, fruit juices, spreads, margarines, etc. Plants oils like sunflower oil, corn oil, wheat germ oil, soya bean oil, safflower oil, etc. Animal sources like herring, tuna, sardines, etc.

16. Deficiencies Vitamin E deficiency occurs only premature infants and adults who have some defect in fat absorption. A decrease in blood tocopherol levels, could lead to an increase in haemolysis of the red blood cell.

17. Dysarthria This is a speech disorder caused due to a neural injury of the motor component in the brain resulting in difficulty to pronounce words.

18. Myopathy A muscular problem where the muscle fibres do not function smoothly resulting in cramps, spasms and stiffness.

19. Retionpathy An eye disease which is caused due to the abnormal flow of blood to the retina of the eye leading to impaired vision.

20. Haemolytic anaemia A blood disorder in people already suffering from anaemia, i.e, lower than normal amount of red blood cell in the body. Haemolysis happens when the red blood cells are destroyed at faster rate than it is formed. Several researches also reported the lack of vitamin E in infants who had premature birth and adults suffering from liver problem, crohn’s disease, cystic fibrosis etc.

21. Toxicity Among the fat soluble vitamins (A,D,E,K) vitamin E is the least toxic. In infants, there is stronger evidence linking large oral or intravenous doses of vitamin E with possible toxicity.The intravenous administration of 15 to 30 mg of DL alpha tocopherol acetate to premature infants has been associate with liver and kidney failure, accumulation of fluid in the peritoneal cavity decreased blood platelets numbers and eventual death.

22. People who consume more than 1000 mg of tocopherol are at greater risk of haemorrhagic damage because the nutrient can act as an anticoagulant.

23. References Srilakshmi B (2022).Nutrition Science, 7th edition, New Age International (P) Limited http://ecoursesonline.iasri.res.in/mod/page/view.php?id=991 http://ecoursesonline.iasri.res.in/mod/page/view.php?id=4096 https://jiwaji.edu/pdf/ecourse/physicaledu/NUTRIENT.pdf