Having a Healthy body and mind makes us able and capable to do almost everything whatever we want, may it be traveling, mountain climbing, deep blue sea diving, playing with your kids and pets or just sitting in your beautiful and peaceful garden letting your brains work on something good to write- a book perhaps or an article!
This is how we should live our lives – to the fullest! That’s why it is imperative that we take care of our body!
Vitamin E plays a vital role in a functional immune system, good eyesight and wonderful skin!
Let’s get to know Vitamin E –
What is Vitamin E?
Our body needs vitamin E to function properly. Vitamin E is a group of 8 fat-soluble nutrients; meaning, it requires fat from the diet to be properly absorbed. Vitamin E is mainly stored in the liver before being released into the blood stream for use.
Vitamin E travels throughout our body and neutralizes free radicals which would damage fat-containing structures like brain cells and cell membranes.
Naturally occurring vitamin E exists in eight chemical forms (alpha-, beta-, gamma-, and delta-tocopherol and alpha-, beta-, gamma-, and delta-tocotrienol) that have varying levels of biological activity. Alpha- (or α-) tocopherol is the only form that is recognized to meet human requirements.
Benefits and Functions of Vitamin E –
Our body needs vitamin E to boost immune system to fight off invading viruses and bacteria. Vitamin E helps widen blood vessels and keeps blood from clotting. In addition, cells use Vitamin E to interact with each other and to carry out many important functions.
Aside from facilitating healthy muscles to inform their functions, Vitamin E also benefits our skin, hair, eyesight and immunity.
Vitamin E, if consumed adequately, aids in the protection against heart disease, liver damage, kidney damage, cancer and even macular degeneration and that is age related eye damage. It helps boost immune system, maintaining a youthful glow of our skin by warding off free radicals and also offering sun-protection.
As a powerful antioxidant, it helps prevent oxidative stress to the body.
So, How much Vitamin E Does our Body Need?
Vitamin E Daily Requirement–
The amount of Vitamin E the body needs each day depends on the age. The average daily recommended intakes are listed below in milligram (mg) and in International Units (IU).
Vitamin E Deficiency –
Fortunately, vitamin E is widespread in foods. We are unlikely to become deficient unless our nutrient absorption is impaired.
Nonetheless, everyone should eat plenty of food rich in Vitamin E.
Deficiency is uncommon and is typically the result of an underlying condition. Some premature infants also have low levels of Vitamin E.
If you don’t get enough of it, you may become more prone to infections, experience impaired eyesight or suffer from muscle weakness.
With a blood test, a doctor can learn how much of one form, alpha-tocopherol, a person has. Using this information, it can be determined if a person is Vitamin E deficient.
HOW DOES LACK OF VITAMIN E AFFECT US?
Low levels of Vitamin E leads to:
Coordination and Walking Difficulties:
Vitamin E deficiency may cause certain neurons called the Purkinje neurons to break down, in effect harming their ability to transmit signals.
Immune system problems:
Some research suggests that a Vitamin E deficiency or lack of Vitamin E can inhibit the immune cells. Older adults may be particularly at risk.
Vitamin E is essential to the central nervous system. It is among the body’s main antioxidants, and a deficiency results in oxidative stress, which can lead to muscle weakness.
Numbness and tingling:
Damage to nerve fibers can prevent the nerves from transmitting signals correctly, resulting in these sensations, which are also called peripheral neuropathy.
Vitamin E deficiency can weaken light receptors in eye retina and other cells in the eye. This can lead to loss of vision over time.
SO, HOW ABOUT EXCESS IN VITAMIN E?
Vitamin E excess and symptoms-
Vitamin E derived from foods is a very safe vitamin. According to research, it has not found any adverse effects from consuming vitamin E in food. Yet, high doses of alpha-tocopherol supplements can cause hemorrhage and interrupt blood coagulation in animals.
However, in supplements form, high doses might increase the risk of bleeding caused by the reduction of blood’s ability to form clots. Due to this risk, the upper limit for adults is 1500 IU/day for supplements made from natural form of Vitamin E and 1100 IU/day for supplements made from synthetic Vitamin E. The upper limit for children is lower than those for adults.
Some symptoms of excess in vitamin e supplements includes fatigue, bruising, bleeding and nausea.
What are the sources of Vitamin E?
Vitamin E is found naturally in some foods, added to some fortified foods, and also available as a dietary supplement.
Vitamin E dietary supplements come in different forms and amounts. There are two main things to consider in choosing Vitamin E supplements –
- The form of Vitamin E:
Vitamin E sounds like a single substance. It is actually the name of eight related compounds in food, including alpha – tocopherol. Each form has different potency or level of activity in our body.
- The amount of Vitamin E:
Most once – daily multivitamin-mineral supplements provide about 30 IU, whereas Vitamin E only supplements usually contain 100 to 1000 IU per pill. The doses in Vitamin E-only supplements are much higher compared to the recommended amounts.
Vitamin E found from natural (food) sources is commonly listed as “d-alpha-tocopherol” on food packaging and supplement tablets.
Vitamin E which is laboratory-made or synthetic Vitamin E is commonly listed as “dl-alpha-tocopherol”.
The natural form is more potent. Example, 100 IU of natural vitamin E is equal to about 150 IU of the synthetic form.
Here is the Vitamin E Rich Foods List and Recipes –
DV – Daily value
49% DV (7.4mg) vitamin E per 1 oz. Handful
49% DV (7.3mg) vitamin E per 1 oz. Handful
Other Nuts High in Vitamin E:
Hazel nuts: 29% DV in 1 oz.
Pine nuts: 18% DV in 1 oz.
Brazil nuts: 11% DV in 1 oz.
Peanuts: 9% DV in 1 oz.
28% DV (4.2mg) vitamin E per avocado
25% DV (3.7mg) vitamin E per cup cooked
Other Leafy Green Vegetables High in Vitamin E:
Swiss chard: 22% DV in 1 cup
Turnip greens: 18% DV in 1 cup
Beet greens: 17% DV in 1 cup
Mustard greens: 17% DV in 1 cup
Collard greens: 11% DV in 1 cup
18% DV (2.6mg) vitamin E per cup cooked
Other Sources High in Vitamin E:
Pumpkin: 9% DV in 1 cup cooked
Mashed Sweet Potato: 7% DV in 1 cup cooked
18% DV (2.6mg) vitamin E per cup
Other Fruit High in Vitamin E:
Mamey sapote: 25% DV in 1 cup
Blackberries: 11% DV in 1 cup
Mangoes: 10% DV in 1 cup
15% DV (2.3mg) vitamin E per cup cooked
13% DV (2.0mg) vitamin E per fillet
Other Fish High in Vitamin E:
Fillet of Trout: 16% DV in a 3 oz.
Fillet of Swordfish: 14% DV in a 3 oz.
Canned Tuna: 13% DV in a 3 oz.
Fillet of Salmon: 13% DV in a 6 oz.
13% DV (1.9mg) vitamin E per tablespoon
Other Plant Oils High in Vitamin E:
Wheat germ oil: 135% DV per tablespoon
Rice bran oil: 29% DV per tablespoon
Grape seed oil: 26% DV per tablespoon
Olive oil is listed first because it is more common.
12% DV (1.9mg) vitamin E per 3 oz (about 12 large shrimps)
Other Shellfish High in Vitamin E:
Canned blue crab: 17% DV in a cup
Crayfish: 9% DV per 3 oz.
Cream of Almond Soup
Prep time: 15 mins; Cooking time: 15 mins; Servings 4 – 6
¼ cup Almonds or 50 grams – shelled and blanched
4 tablespoon All purpose flour
1 cup milk
2 cloves garlic
2 tablespoon butter
4 cups white vegetable stock or water
¼ tablespoon powdered black pepper
4 tablespoon cream
Salt to taste
1. Chop half of the almonds fine and blend the rest with some milk in a blender.
2. Heat butter in a pan on medium heat and sauté chopped almonds till lightly fried.
3. Add flour and sauté until lightly fried. Make sure not to brown the flour else the soup color will change. It is nice to have a pearl white soup.
4. Gradually add vegetable stock or water and stir vigorously to avoid lumps.
5. Add the rest of the stock or water and milk mixture along with salt and pepper and bring to boil.
6. Simmer for 8 to 10 minutes, stirring occasionally.
7. Served garnished with the cream or with toasted almond slivers (optional)
Shrimp and Broccoli Stir Fry
Prep time: 10 mins; Cooking time: 10 mins; Servings 4
1 ½ pound medium shrimp (peeled and deveined)
24 ounces broccoli florets (equal to 5 cups)
1 tablespoon Olive oil
1 tablespoon sesame seeds
1 green onion (sliced thinly)
For the Sauce:
3 tablespoons reduced sodium soy sauce
2 tablespoons oyster sauce
1 tablespoon rice wine vinegar
1 tablespoon brown sugar
1 tablespoon freshly grated ginger
2 cloves garlic (minced)
1 teaspoon sesame oil
1 teaspoon cornstarch
1 teaspoon Sriracha (optional)
*Sriracha is a spicy sauce made with chili and garlic
1. In a small bowl, whisk together soy sauce, oyster sauce, rice wine vinegar, brown sugar, ginger, garlic, sesame oil, cornstarch and Sriracha, if using; set aside.
2. Heat olive oil in a large skillet over medium high heat. Add shrimp, and cook, stirring occasionally, until pink, about 2-3 minutes. Add broccoli, and cook, stirring frequently, until tender, about 2-3 minutes.
3. Stir in soy sauce mixture until well combined and slightly thickened, about 1-2 minutes.
4. Serve immediately, garnished with sesame seeds and green onion, if desired.
All the information provided above are for educational purposes only and they do not constitute medical advice. If you have any medical condition or not feeling well, we strongly advise to seek immediate medical attention or consult your physician or qualified healthcare provider for any questions or concerns about your health. Please do not disregard or delay seeking medical advice because of something you read in this article or the internet.