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𝐇𝐞𝐚𝐥𝐭𝐡 𝐛𝐞𝐧𝐞𝐟𝐢𝐭𝐬 𝐕𝐢𝐭𝐚𝐦𝐢𝐧 𝐄

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Vitamin E is a fat – soluble vitamin, like Vitamin K, with several forms, but alpha – tocopherol is the only one used by the human body. Vitamin E is a group of eight fat soluble compounds that include four tocopherols and four tocotrienols. It is a nutrient that the body needs in amounts to stay healthy and work the way it should. Vitamin E deficiency is rare and usually due to an underlying problem with digesting dietary fat rather than from a diet low in Vitamin E, can cause nerve issues.

𝐔𝐬𝐞𝐬 𝐨𝐟 𝐕𝐢𝐭𝐚𝐦𝐢𝐧 𝐄

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1- Its main role is to act as an antioxidant, scavenging loose electrons – so called ‘free radicals’ – that can damage cells. It also enhances immune function and prevents clots from forming in heart arteries.
2- Antioxidants are chemicals that occur in fruits and vegetables, and are also made naturally in the body, which can neutralise free radicals. Antioxidant sources include vitamins A, C, and E, and minerals like copper, selenium and zinc.
3- Vitamin E is useful for oxidative stress, may reduce heart disease risk factors, helps benefit people with non alcoholic fatty liver disease and also helps manage dysmenorrhea. Dysmenorrhea is a condition characterized by severe and frequent menstrual pain such as cramps and pelvic pain.
4- Other potential health benefits include eczema and cognitive health for people with Alzheimer’s. It also helps in improving lung function.
5- Vitamin E may benefit older adults in improving their immune system and reducing inflammation.

𝐕𝐢𝐭𝐚𝐦𝐢𝐧 𝐄 𝐝𝐞𝐟𝐢𝐜𝐢𝐞𝐧𝐜𝐲

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1- Dietary deficiency of Vitamin E is very rare. The deficiency only really occurs in people with long – term conditions that prevent the absorption of fats from the intestine such as cystic fibrosis or Crohn’s disease.
2- Signs and symptoms of Vitamin E deficiency include problems with the nervous system and anemia, which is due to the shortened lifespan of red blood cells.

𝐅𝐨𝐨𝐝 𝐬𝐨𝐮𝐫𝐜𝐞𝐬 𝐨𝐟 𝐕𝐢𝐭𝐚𝐦𝐢𝐧 𝐄

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The recommended daily allowance of males and females aged 14 years and older is 15 mg daily including pregnant women. Lactating women need slightly more at 19 mg daily.

Food sources of Vitamin E include wheat germ, sunflower seeds, almond, hazelnuts, pistachio, peanuts, pine nuts, pecan, cashew nuts, and soya beans .

Fruits and vegetables high in Vitamin E include kiwifruit, chikoo, avocado, red sweet pepper, mango, raw turnip greens, blackberries, black currants, cranberries, olives, apricots, strawberries, raspberries, beet greens, squash, broccoli, mustard greens, asparagus, Swiss chard, collards and spinach. Animal products high in Vitamin E include abalone, goose meat, Atlantic salmon, trout, snails, crayfish, fish roe, lobster, octopus and cod. Oils high in Vitamin E are wheatgerm, hazelnut, sunflower, almond, cottonseed, safflower, rice bran, grapeseed, canola and palm oils.

Culled: Jinadu Yusuf Olatunji
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