All about Vitamin E

Vitamin E is a fat-soluble vitamin that has a number of forms. The one that is useful to our body, however, is alpha-tocopherol, the main role of which is to act like an antioxidant and hunt down free radicals in the body. Free radical damage is linked to a number of potentially fatal diseases, including cancer, atherosclerosis, dementia, diabetes etc. The recommended daily allowance of vitamin E is 15 mg for both men and women.

Here are some benefits 

1. Vitamin E supplements may help in reducing heart disease risk.

2. Vitamin E, in combination with zinc, vitamin C and beta-carotene may protect against advanced age-related macular degeneration.

3. Some studies have shown that consuming vitamin E is linked with improvement in cognitive function and reduced risk of diseases like Alzheimer's and Parkinson's.

4. One study showed that taking vitamin E supplements may reduce risks of death from ALS or Amyotrophic Lateral Sclerosis, which is a rare condition that causes progressive muscle weakness.

5. Vitamin E has been hailed for its purported ability to stop production of free radical cells and protect the cells from damage by free radicals.

Vitamin E: Dietary Sources 

1. Wheat Germ Oil: This oil is extracted from the germ of the wheat kernel and is one of the best dietary sources of vitamin E - 255 milligrams per 100 gram. However, wheat germ oil is extremely perishable and quite expensive.

2. Almonds: The most popular nuts around - almonds are nutritious and consumed for their many health benefits. A 100 grams portion of almonds contains 25.6 milligrams of Vitamin E.

3. Avocado: One of the most popular superfoods around, avocado is replete with healthy nutrients, including vitamin E that is 14 percent of the Daily Value per 100 grams of the fruit.

4. Sunflower Seeds: The seeds of sunflower are also consumed as healthy snacks, rich in mono and polyunsaturated fats, as well as vitamin E. A 100 grams portion of sunflower seeds contains 35.7 milligrams of vitamin E.

5. Peanuts and Peanut Butter: Peanuts are technically legumes that are most often mistaken for nuts. They are rich in protein and are consumed as snacks as well as in the form of peanut butter. Peanuts contain 44 percent daily value of Vitamin E, per 100 grams portion.

6. Soyabean Oil: Some of the best dietary sources of Vitamin E are plant-based oils, including soyabean oil, which is widely used for cooking in a number of homes worldwide. A hundred grams of refined soyabean oil contains 8.8 milligrams of Vitamin E.

7. Spinach: One of the best low-calorie vegetables that- spinach- is a favourite of health freaks around the world. Spinach is a versatile vegetable with a wealth of nutrition including good amounts of Vitamins A, C, and K. Spinach is also among the richest sources of Vitamin E among popular vegetables- 44 percent of the daily value per 100 grams.

A deficiency of vitamin E is rare, as it is needed in such trace amounts by the body and also because it is found in commonly consumed foods. However, those who do not consume enough fat in their diet may develop a deficiency of this vitamin. Some of the signs of vitamin E deficiency include reduced immunity, retinal damage, damage of the peripheral nerves resulting in pain and weakness in hands and legs and ataxia or loss of movement in the body. If you notice one or more of these symptoms, contact a qualified medical professional.