Vitamin E

Vitamin

Definition

Anti-Vitamins

• Also called alpha-tocopherol.

• Pale-yellow viscous fluid.

• Abundant in vegetable oils, whole-grain cereals, butter, and eggs.

• As important as an antioxidant in the deactivation of free radicals and in maintenance of the body's cell membranes.

• Deficiency is rare.

• An antivitamin for Vitamin E is laxitives.

• All laxatives, including the herbal types, are vitamin antagonists.

• Mineral oil is the most devastating laxative.

• It absorbs vitamin A, carotene, and other fat-soluble vitamins (vitamin D,E, and K).

• It also absorbs calcium and phosphorus, carrying them out of the body.

Augmenting Nutrients

Requirements

• The following chart shows how many milligrams of Vitamin E you need per day depending on your age;

• Fat-soluble vitamins A, D, E and K require fats to be absorbed.

• If you follow a low-fat diet for health reasons or have trouble digesting fats, your absorption of these vitamins may decline.

• Increased intake of omega-6 fatty acids may increase vitamin E requirements.

Age mg/day

0 to 6 months 4

7 to 12 months 5

1 to 3 years 6

4 to 8 years 7

9 to 13 years 11

14 and older 15

Functions

• Acts as an antioxidant

• Helps protect cells from the damage caused by free radicals

• Free radicals are compounds formed when our bodies convert the food we eat into energy

• People are exposed to free radicals in the environment from cigarette smoke, air pollution, and ultraviolet light from the sun.

• Vitamin E boosts the immune system so that it can fight off invading bacteria and viruses.

• Helps widen blood vessels and keep blood from clotting within them.

• Cells use vitamin E to interact with each other and to carry out many important functions.

Food Sources

• Mainly in foods that contain fat like margarine, vegetable oil, wheat germ, nuts, nut butters, and seeds.

• The following table shows you foods which are sources of vitamin E;

Food Serving size Vitamin E (mg)

Spinach 125 mL (½ cup) 2-4

Wheat germ cereal 30 g (¼ cup) 5

Eggs 2 2-3

Sardines and oil 75 g (2 ½ oz) 2

Almonds 60 mL (¼ cup) 9-10

Vegetable oil 5 mL (1 tsp) 7

Sunflower seeds 60 mL (¼ cup) 8-13

Deficiency

• People who can't absorb fat properly may develop a vitamin E deficiency.

• Symptoms of serious vitamin E deficiency include; muscle weakness, loss of muscle mass, abnormal eye movements, vision problems, and unsteady walking.

• A deficiency that lasts a long time may also cause liver and kidney problems.

• Most people in the United States aren’t seriously deficient in vitamin E, just slightly low levels.

Toxicity

• High doses of vitamin E from supplements increase the risk of bleeding.

• Vitamin E reduces the blood’s ability to form clots after a cut or injury.

• High doses of vitamin E from supplements may also cause serious bleeding in the brain (hemorrhagic stroke.)

• High doses of vitamin E also increase the risk of death in some adults with serious health conditions.

• Vitamin E toxicity can be treated by stopping any supplements of vitamin E.

• Medication and hospitalization may also be needed.

The End

Gabrielle Melanson

Mrs Brandao

HFN 10/20

April 23, 2014.