Vitamin E is a fat-soluble antioxidant that protects against toxins such as air pollution, arthritis, aging, eye disorders such as cataracts, and neurological diseases such as Alzheimer’s and diabetes. Our body needs Vitamin E to boost its immune system in order to fight off invading viruses and bacteria. It protects blood cells, body tissues, and essential fatty acids from destruction inside the body. Vitamin E is even used to improve physical endurance, increase energy, improve muscular strength, and reduce muscle damage after exercise. While found in many food sources, Vitamin E is also available as a supplement.

Sources

• Fortified and multigrain cereals
• Nuts
• Wheat germ
• Vegetable oils
• Green leafy vegetables
• Seeds
• Fruits
• Eggs
• Meat
• Poultry

Deficiency

Vitamin E deficiency is rare in humans and tends to occur only in cases of fat malabsorption and transport issues. Deficiency is almost always linked to certain diseases where fat is not properly digested or absorbed. Examples of these include Chrohn’s disease and cystic fibrosis. Side effects of Vitamin E deficiency include muscle weakness, degeneration of the retina that can cause blindness, and poor transmission of nerve impulses.

Over-consumption

Toxicity of Vitamin E is also uncommon, however when present may decrease the absorption of other fat-soluble vitamins, lead to prolonged blood clotting times, and impair bone mineralization.

Recommended Intake

The daily recommended intake for both men and women is 15 milligrams.