From the Vitamin Diary
Vitamin E - Tocopherol - The Anti-Ageing Vitamin
Eight different tocopherol compounds with Vitamin E activity have been identified until now. All of them have the same physiological properties. The tocopherols are yellow, oily liquids, freely soluble in fat solvents. They are not easily destroyed by heat even at room temperature above 100C or 212F. Substances which interfere with or destroy vitamin E in the body are iron compounds, synthetic oestrogen, and chlorine or chlorinated water.
Approximately 50 to 85 percent of vitamin E in the diet is absorbed from the gastro-intestinal tract by a mechanism similar to that of other fat-soluble vitamins. It enters the bloodstream via the lymph. The vitamin is stored in all the tissues, and the tissue stores can provide protection against the deficiency of this vitamin for long periods. About one-third of the vitamin is excreted in the bile and the balance is excreted in the urine.
Recommended Daily Allowance - Vitamin E |
|
Men |
15 mg |
Women |
12 mg |
Children |
8.3 mg |
Infants |
4-5 mg |
Benefits of Vitamin E - Functions in the body
The main functions of Vitamin E are to help protect the functioning of cells and the intracellular processes . Vitamin E oxygenates the tissues and reduces the need for oxygen intake markedly. It is essential for normal reproductory functions, fertility, and physical vigour . It prevents unsaturated fatty acids, sex hormones, and fat-soluble vitamins from being destroyed in the body by oxygen.
Vitamin E dilates the capillaries and enables the blood to flow freely into blood-deficient muscle tissue , thus strengthening both the tissues and the nerves supplying them. It dissolves blood clots and also prevents their formation . It does not, however, interfere with the normal clotting of blood. It prevents the formation of excessive scar tissues and in some instances, even melts away unwanted scar tissue. It also promotes urine secretion. Vitamin E is said to be essential for prevention of heart disease, asthma, arthritis, and many other conditions.
When applied topically, vitamin E has been known to improve skin moisturization, softness and smoothness and also provide modest photo protection.
Vitamin E - Deficiency Symptoms
Deficiency of vitamin E may lead to degenerative changes in the blood capillaries which, in turn, can lead to heart and lung disease, pulmonary embolism, and a brain stroke. Deficiency of this vitamin may also lead to loss of sexual potency . A prolonged deficiency may lead to reproductive disorders, abortions, miscarriages, male or female sterility, as well as muscular disorders.
Vitamin E - Sources of Vitamin E
The richest sources of vitamin E are cold-pressed crude vegetable oils , especially wheat germ, sunflower seeds, safflower, and soya bean oils. Eggs, butter, raw or sprouted seeds, and grains - especially whole wheat - are moderately good sources. Meats, fruits, and green leafy vegetables provide small quantities of this vitamin.
| Rich Food Sources of Vitamin E - values per 100g | |
| Mg | |
Wheat germ oil |
190 |
Soya bean oil |
87 |
Sunflower oil |
27 |
Almonds |
24.6 |
Walnuts |
19.6 |
Cashew nuts (dry roasted) |
11 |
Shrimps |
6.6 |
Brown Rice |
2 |
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