Vitamin E Requirements Are Related To Intake Of
Introduction
Vitamin E is an essential nutrient that plays a crucial role in maintaining the overall health of the body. It is a fat-soluble vitamin that is naturally present in many foods and is also available as a dietary supplement.
The human body needs vitamin E to function properly. It acts as an antioxidant, protecting cells from damage caused by free radicals. It also helps in the formation of red blood cells and in the maintenance of a healthy immune system.
In this article, we will discuss the vitamin E requirements and how they are related to the intake of certain foods.
Vitamin E Requirements
The recommended daily intake of vitamin E varies depending on age, gender, and certain health conditions. The following are the daily recommended intake of vitamin E for different age groups:
- Infants (0-6 months) - 4 mg/day
- Infants (7-12 months) - 5 mg/day
- Children (1-3 years) - 6 mg/day
- Children (4-8 years) - 7 mg/day
- Children (9-13 years) - 11 mg/day
- Teens (14-18 years) - 15 mg/day
- Adults (19 years and older) - 15 mg/day
Pregnant and breastfeeding women may require higher amounts of vitamin E, depending on their age and health condition.
Food Sources of Vitamin E
Vitamin E is naturally present in many foods, including:
- Vegetable oils (such as wheat germ, sunflower, and safflower oils)
- Nuts and seeds (such as almonds, hazelnuts, and sunflower seeds)
- Leafy green vegetables (such as spinach and broccoli)
- Fruits (such as mangoes and avocados)
- Fortified cereals and juices
It is important to note that the amount of vitamin E in foods can vary depending on how they are cooked or processed. For example, frying can reduce the vitamin E content of foods.
Vitamin E Supplements
Vitamin E supplements are also available in the form of capsules, tablets, and oils. However, it is important to consult a healthcare provider before taking any supplements, as excessive intake of vitamin E can be harmful.
High doses of vitamin E can cause nausea, diarrhea, stomach cramps, fatigue, weakness, headache, blurred vision, and bleeding. It can also interfere with the absorption of certain medications and increase the risk of bleeding.
Vitamin E and Health Benefits
Vitamin E has numerous health benefits, including:
- Reducing the risk of chronic diseases, such as heart disease, stroke, and cancer
- Reducing inflammation
- Improving skin health
- Reducing the risk of cataracts and age-related macular degeneration
- Boosting the immune system
- Improving brain function
However, more research is needed to establish the exact role of vitamin E in these health benefits.
Conclusion
Vitamin E is an essential nutrient that plays a crucial role in maintaining the overall health of the body. The daily recommended intake of vitamin E varies depending on age, gender, and certain health conditions. It is naturally present in many foods and is also available as a dietary supplement. However, excessive intake of vitamin E can be harmful. Vitamin E has numerous health benefits, but more research is needed to establish its exact role in these benefits.