Vitamin E is a fat-soluble vitamin known for its antioxidant properties and its role in maintaining healthy skin, eyes, and immune function. Here’s a detailed overview:
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Functions of Vitamin E
- Powerful Antioxidant 🌿
- Protects cells from oxidative damage caused by free radicals.
- Skin Health ✨
- Supports skin repair and prevents premature aging.
- Helps in wound healing and reduces scarring.
- Immune System Support 🛡️
- Enhances immune cell function and helps the body fight infections.
- Eye Health 👀
- May reduce the risk of age-related macular degeneration and cataracts.
- Heart & Blood Vessel Health ❤️
- Helps prevent oxidation of LDL cholesterol, reducing atherosclerosis risk.
- Supports proper blood circulation.
- Red Blood Cell Formation 🩸
- Protects red blood cells from oxidative damage, promoting oxygen transport.
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Sources of Vitamin E
- Nuts & seeds: almonds, sunflower seeds, hazelnuts
- Vegetable oils: sunflower, safflower, wheat germ, olive oil
- Green leafy vegetables: spinach, kale, broccoli
- Fortified cereals and some fish (like salmon)
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Deficiency Symptoms
- Muscle weakness and fatigue
- Nerve damage (neuropathy), tingling or numbness in extremities
- Impaired immune function
- Vision problems (retinopathy) in severe cases
- Poor wound healing and skin issues
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Excess Vitamin E (Toxicity)
- Rare, usually from supplements rather than food
- Can cause nausea, diarrhea, stomach cramps
- May increase risk of bleeding due to blood-thinning effects
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Recommended Intake
- Adults: ~15 mg/day (22.4 IU)
- Higher intake may be needed in some conditions, but excessive supplementation should be avoided
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