"Vitamin E" is the collective name given to a group of compounds that are soluble in fat and contain distinct antioxidant properties. Available through food sources or supplementation, vitamin E can be a healthy addition to your daily diet. High in antioxidants and important in blood cell production, vitamin E has a variety of beneficial effects on the body.
Sources
You can consume vitamin E through food or dietary supplements. It is available naturally in some foods and added to others. Good dietary sources of vitamin E include wheat germ, nuts, seeds, vegetable oils, peanut butter, spinach, asparagus, broccoli, kiwi and mango. Consult your physician before beginning vitamin E supplementation to avoid dangerous interactions or side effects.
Recommended Intake
The daily recommended intake of vitamin E varies by age. From birth to 6 months, the recommended daily vitamin E intake is 4 mg. This daily intake increases to 5 mg for babies 7 to 12 months, 6 mg for kids 1 to 3 years and 7 mg for kids 4 to 8 years old. The recommended daily intake then jumps to 11 mg for children age 9 to 13 and 15 mg for everyone over age 14.
Benefits
The most significant benefit of vitamin E is its antioxidant property. Antioxidants circulate through the body and destroy free radicals, harmful substances that damage DNA and cause cell death. When vitamin E antioxidants confront free radicals, they intercept them, keeping them from interfering with healthy body cells. Vitamin E also helps the body use vitamin K efficiently.
Disease Prevention
The antioxidant properties of vitamin E allow it to be an effective nutrient for preventing a wide variety of diseases. According to the University of Maryland Medical Center, vitamin E supplementation could help prevent heart disease, certain types of cancer, Alzheimer's disease, diabetes and rheumatoid arthritis.
Deficiency
Vitamin E deficiency is relatively uncommon. However, it can occur among people with severe malnutrition, fat malabsorption disorders and certain genetic defects. Symptoms of vitamin E deficiency include loss of balance, impaired coordination, muscle weakness, abnormal eye movements, impaired vision and weakened immune response. As vitamin E deficiency progresses, it could also lead to serious neurological, liver and kidney problems.
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