Vitamin E

শেয়ার করুন


What is vitamin E?

Vitamin E is a powerful, fat-soluble antioxidant that helps protect cell membranes against damage caused by free radicals and prevents the oxidation of LDL cholesterol.

Why is vitamin E necessary?

  • Vitamin E is necessary for structural and functional maintenance of skeletal, cardiac, and smooth muscle.
  • It also assists in the formation of red blood cells and helps to maintain stores of vitamins A and K, iron, and selenium.
  • It may have a positive effect on immune health, protect against the oxidative damage that can lead to heart disease, have preventive effects against cancer, help relieve symptoms of Alzheimer’s disease, and may help prevent some diabetes-related damage, particularly to the eyes.

What are the signs of a vitamin E deficiency?

Vitamin E deficiency is rare in humans. Symptoms of a vitamin E deficiency include greasy stools, chronic diarrhea and an inability to secrete bile.

How much, and what kind, of vitamin E, does an adult need?

Recommended Daily Allowance (RDA) for adults older than 14-years is 15 mg (or 22.5 IU); pregnant women of any age should get 15 mg (or 22.5 IU); and breastfeeding women of any age should take 19 mg (or 28.5 IU).

How much vitamin E does a child need?

RDA and Adequate Intake (AI):

  • children 1-3 years, 6 mg/day (9 IU/day)
  • children 4-8 years, 7 mg/day (10.5 IU/day)
  • children 9-13 years, 11 mg/day (16.5 IU/day).

How do you get enough vitamin E from foods?

Good vitamin E food sources include

  • Cod liver oil
  • vegetable oils
  • avocados
  • spinach
  • sunflower seeds
  • wheat germ
  • nuts and
  • whole grains