Vitamin E is a fat-soluble vitamin. It shows antioxidant activity, it is effective on free radicals. Skin and eye health, helps to strengthen the immune system.
Vitamin E is a fat-soluble vitamin. It shows antioxidant activity, it is effective on free radicals. Skin and eye health, helps to strengthen the immune system.
It exists in various forms, but the alpha tocopherol form is used for the human body.
Table of contents
Where to get vitamin E?
Vitamin E is obtained from vegetable oils, nuts, seeds, fruits and vegetables.
- Sunflower seeds,
- Sunflower, soybean, corn and olive oils,
- Wheat and its seed
- Nuts and seeds
- Peanuts, peanut butter,
- Almond,
- Beets, spinach, kale,
- Green pepper,
- Courgette,
- Asparagus,
- Avocado,
What are the functions of vitamin E?
- It has antioxidant properties.
- It helps to prevent vascular diseases.
- It helps prevent age-related vision problems (macular degeneration).
- It helps to maintain the natural moisture balance of the skin.
- Although it is claimed to be supportive in reducing the risk of heart diseases and cancer, it has not been fully proven.
What is the need for vitamin E?
- 1-3 years old child: 6 mg/day (maximum 200mg/day)
- 4-8 years old child: 7 mg/day (maximum 300mg/day)
- 9-13 years old child: 11 mg/day (max 600mg/day)
- Above 14 years: 15 mg/day (maximum 800mg/day)
- Pregnant women: 15 mg/day (maximum 800mg/day)
- Breastfeeding women: 19 mg/day (maximum 1000mg/day)
What happens in vitamin E deficiency?
Vitamin E deficiency is not very common.
Risk group for vitamin E deficiency:
- Absorption disorder
- Pancreatitis,
- Cystic fibrosis,
- Those with celiac disease.
Symptoms and diseases that can be seen in its deficiency are:
- Retinopathy,
- Peripheral neuropathy,
- Ataxia,
- Weakening of the immune system, susceptibility to infections.
What are the symptoms of vitamin E excess?
An excess of vitamin E rarely shows symptoms.
- Nausea, vomiting,
- Diarrhea,
- Coagulation problems,
- Bleeding,
- Fatigue may be seen.