vitamin e is a fat-soluble vitamin which also acts as an anti-oxidant. This means it aids the body in getting rid of harmful compounds which can damage DNA. These damaging compounds (also known as free radicals) are thought to be a contributing factor to certain conditions including heart disease and cancer, and are also believed to speed up the aging process. The current RDA of Vitamin E is around 3mg for women, 4mg for men.
Vitamin E can be found in several food types, but mainly in fats and oils. Examples of foods which are high in Vitamin E are:
- Sunflower oil
- Nuts
- Red Chilli Powder and Paprika
- Dried Herbs
- Pickled Green Olives
Furthermore, you can ensure that you are getting the right amount of Vitamin E by taking supplements.
Severe Vitamin E deficiency can result in symptoms such as; muscle weakness and loss of muscle mass. Vitamin E shortage can also lead to abnormal eye movements and impaired vision. If an individual is suffering from dangerously low levels of Vitamin E they may suffer from liver or kidney problems. A fairly large proportion of the population will not be getting enough Vitamin E. However, chronically low levels of Vitamin E are uncommon in the United Kingdom.
Conversely, it is possible to be consuming too much Vitamin E and this poses a separate set of risks. Taking too many Vitamin E supplements can in some cases suppress blood coagulation which may increase the likelihood of excessive bleeding.
This is extremely rare and if you are careful with your dosage of Vitamin E, it can be very beneficial. If you are trying to increase your intake of Vitamin E by regulating the food you are eating, it should be noted that the fatty and oily food mentioned earlier should be taken in moderation, especially by individuals with a high BMI.
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