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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

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