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Vitamin E foods

Vitamin E

Also know as Tocopherol (Greek: Tokos-child birth;pheros- to bear;ol-alcohol).

Vitamin E is a fat soluble vitamin comprising of 8 fat soluble vitamins.


Eight forms of Vitamin E

Alpha, beta, gamma, and delta-tocopherol and alpha, beta, gamma, and delta-tocotrienol.


Out of the 8 ,Alpha tocopherol is the only form that is used for dietary need and the other seven forms of vitamin are absorbed in the small intestine with Alpha tocopherol but the liver only metabolizes Alpha tocopherol and all the other forms are excreted or removed by the

liver


Storage of Vitamin E

It is absorbed in small intestine with fat and In the Liver it is incorporated into Lipoproteins(VLDL,LDL) and transported.

Vitamin E is sotred in Adipose tissue,liver and Muscle.


Functions of Vitamin E

1.It is a naturally occuring Antioxidant i.e They prevent and slow the damage to the cells caused by Free radicals or unstable Molecules produced by the Body by reaction with the environment and other pressure


2. It is an Antisterelity vitamin i.e essential factor for normal reproduction and it increases blood flow and Oxygen to the genetals


3.It improves Muscle growth,helps in formation of Red blood cells and most important it helps our body in using Vitamin K


Benefits of Vitamin E

1.Keeps the skin Youthful

2.Improve Immune system

3.Help protect against heart disease, cancer, and age-related eye damage


Sources or Foods for Vitamin E:

Presence of Vitamin E in 100g of these foods:

  1. Wheat germ oil(20.32g),Cotton seed oil(36.24g),Peanut oil(15.69g),Corn and sunflower oil

  2. Milk,Butter and Eggs(28.8g)

  3. Sunflower seeds(2.06g)

  4. Almonds(25.93g) and Peanuts(4.06g)

  5. Spinach(2.03g) and Broccoli(1.32g)

  6. Avocado(2.07g)

Risk Factors:

Excess consumption of Vitamin E is harmful as some of it will be used by the body but the remianing excess amount will not be washed through the urinary tract leading to accumulation of it to toxic level which may cause excessive bleeding in Brain causing Hemorrhagic stroke.


The Recommended Dietary Allowance(RDA) for a Avearage adult Human Being is about 15mg/day.


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