Though all vitamins have their own importance for our body, some of them have a special role. One of the main vitamins is vitamin E. Whether it is about keeping the body's immunity strong or protecting the body from allergies or playing a major role in controlling cholesterol, this vitamin is very important. It is also not very difficult to obtain it, says Shamim Khan. Vitamin E is useful for our overall health. Vitamin E is a fat-soluble vitamin. It also acts as an antioxidant. It has eight different forms. Cells use vitamin E to interact with each other and perform many important functions.
Sources of vitamin E:
Eggs, dry fruits, almonds and walnuts, sunflower seeds, green leafy vegetables, sweet potatoes, mustard, turnip, avocado, broccoli, cod liver oil, mango, papaya, pumpkin, popcorn.
How much vitamin E is useful for the body:
How much vitamin E you need every day depends on your age and gender. Apart from this, pregnancy, breastfeeding and diseases increase the amount that your body needs. Newborn to six months: 4 mg / day Newborn 7 to 12 months: 5 mg / day Children 1 to 3 years: 6 mg / day Children 4 to 8 years: 7 mg / day Children 9 to 13 years: 11 mg / day 14 years and older: 15 mg / day Breastfeeding women: 17 mg / day
Symptoms of severe deficiency of vitamin E:
1. Body parts not able to function properly.
2. Sudden weakness in muscles.
3. Abnormal condition in eye movement.
4. Weakness of vision. Feeling flickering in vision.
5. Stumbling while walking. Feeling weak sometimes.
6. Weakened fertility. Feeling weak in the body.
Side effects:
Eating food rich in vitamin E is not dangerous or harmful. However, taking high doses of vitamin E in the form of supplements can be harmful. Its excess increases the risk of bleeding and can cause serious bleeding in the brain. Excessive amounts of vitamin E in the body of a pregnant woman can also cause birth defects in the baby. Therefore, it is important not to take vitamin E supplements without consulting a doctor, especially when you are taking blood-thinning medicines such as aspirin. People who are deficient in vitamin E should also not consume too much vitamin E. There is also evidence that if excessive amounts of vitamin E are consumed regularly, it can even lead to death.
Other sources of vitamin E:
Our body cannot produce vitamin E, so you have to ensure that you take it in sufficient quantities. However, it is not difficult to get vitamin E from food. We all use oil for cooking, which is a good source of vitamin E. So consume oil regularly.
Usefulness of Vitamin E:
Vitamin E is a vitamin that takes care of the skin and keeps it healthy. It protects the skin from dryness, wrinkles, premature aging and harmful ultraviolet rays of the sun. It also helps in the formation of red blood cells. Many studies have revealed that people who have high levels of vitamin E in their body have a reduced risk of heart diseases. Vitamin E reduces the risk of stroke in women after menopause.
Vitamin E also protects against cancer. Many researches have revealed that people who have cancer have low levels of vitamin E in their body. According to a study conducted in 2010, people who take vitamin E supplements have a reduced risk of Alzheimer's. Vitamin E along with other anti-oxidants prevents macular degeneration. It also protects the retina. It also prevents pain during menstruation in women.
Deficiency of Vitamin E increases the risk of diabetes. It is also useful in prevention of breast cancer. It strengthens the immune system. Vitamin E also reduces the side effects of medicines taken for hair loss. It is also useful in prevention of allergies. It is essential for the development of the skeletal system in children. It maintains the stores of Vitamin A and K in the body. It controls the level of cholesterol in the body.
