The Vitamin Channel

Vitamin E is composed of 4 related fat soluble compounds known collectively as tocopherols and tocotrienols.

There are 4 Tocopherols, known as Alpha -Tocopherol, Beta-Tocopherol, Gamma-Tocopherol , and  Delta-Tocopherol.

Similarly, there are 4 Tocotrienols known as Alpha-Tocotrienols, Beta-Tocotrienol, Gamma -Tocotrienol, and Delta -Tocotrienol.

Why is Vitamin E So Important?

Vitamin E is tremendously important in helping our body fight free-radicals, which damage the health of our cells, thereby ageing our tissues and organs. They are paramount for the maintenance and function of our brain and nerve cells.

Vitamin E is crucial for preserving male fertility.

Furthermore, Vitamin E is key in establishing a healthy immune system that not only protects us against foreign invaders, but also helps prevent auto-immune diseases.

In addition, Vitamin E is one of the vitamins known to benefit skin and hair health.

It is significantly important during pregnancy and lactation.

In short, the benefits are seemingly endless and I’ve noted a few of the benefits to stress the importance of this vitamin for our health and wellbeing.

Despite access to food and medical care, our modern societies still suffer from low Vitamin E levels (insufficiency) and Vitamin E deficiency. To add, the fact is that Vitamin E deficiency is not readily recognized and may go undiagnosed.

Part of the problem is that symptoms tend to be vague and hard to quantify. A good example of this is dry hair or dry skin. Both conditions can have many other more commonly diagnosed causes. Thusly, Vitamin E deficiency may be overlooked.

Other sneaky tell-tale signs you may be lacking Vitamin E are  decreased vision, decreased muscle strength or muscle weakness, muscle cramps, hair loss, decreased fertility, increase in blood pressure, atherosclerosis or hardening of the arteries. Other conditions can include poor balance, anemia, decreased athletic performance, increased length of wound repair, and decreased utilization of other vitamins, such as Vitamin A. The list continues to include PMS and decreased memory function.

The truth is, it’s hard to pinpoint Vitamin E deficiency and decreased Vitamin E utilization as the source of the aforementioned conditions. I believe it’s best not to wait on signs and symptoms of low Vitamin E to surprise us. Here is where knowledge about correct food choices is undeniably powerful.  Knowing what foods to eat can make all the difference in our health.

Of course, this being The Vitamin Channel, we won’t end this article without empowering you to make the food choices that will benefit you.

How do I Get Vitamin E Without Swallowing a Pill??

This is the fun part.  All you must do is eat! Here’s a good list that will get you off and running:

Almonds                                     Spinach

Avocado                                      Pumpkin

Asparagus                                  Pumpkin seeds

Broccoli                                       Hazelnuts

Turnips                                        Sweet potatoes

Kiwi

How Much do I Need?

Infants 0-6 months need 4 milligrams/day, 7-12 months need 5 milligrams/day.

Children 1-3 years need 6 milligrams/day, 4-8 year olds need 7 milligrams/day, 9-13 year olds need 11 milligrams/day.

Children and adults 14 years and older need 15 milligrams/day.

As always, consult your doctor or dietitian.

Remember, the key to good health isn’t the recognition of diseases, nor its diagnosis, but true health is found in the choices we make daily.

I’ll leave you with a few secrets that inevitably and naturally lead to a state of health.

1. Embrace a plant based diet.

2. Eat the right foods and ensure you are knowledable about nutrition.

3. Move your body.