Best Source of Vitamin E
Another fat-soluble vitamin… see the trend lately. We are going over the micronutrients that are fat-soluble. Last few weeks we reviewed vitamins A and D. This week we will be going over vitamin E.
What is Vitamin E?
I can go into a long explanation and scientific reasoning of vitamin E and how it works. However, I want you to retain the information not just skim over it and forget it. So, let’s break vitamin E down gently. First off it has eight forms. We will not go over all eight because the scientific way to break it down might leave you more confused than when we started. There is one form out of the eight that is recognized to meet human requirements. Secondly, it is found through secretion in the liver. So, what does it do and how is it important…
Vitamin E helps stop the production of ROS (reactive oxygen species). Think of ROS as electrons in the body that do not get a buddy, so they decide to pair up with oxygen. The damaging effect of ROS is when the body is exposed to free radicals.
So, vitamin E comes as an aid for fighting free radicals and acts as an antioxidant. It also helps with immune function, cell signaling, and gene expression.
Vitamin E Intake
Each stage of life has a different daily intake…
As I have mentioned in prior articles, there is a daily intake, and there is an upper level. Overdoing vitamin E can lead to side effects like hemorrhaging. Now, before you run to your cabinet and check your vitamin E bottle. Take into consideration that scientists reported this upper intake with years of high levels overdone. This is not something that happens in a one-day period.
The daily intake
For babies, up to 6 months of age are 4 mg
Babies after 6 months going into their first years is just 1mg more at 5mg
Children in their first 3 years of life 6mg
Children 4 to 8 years old 7mg
Afterward, children going into their preteen years of 13 need to bump the consumption up to 11mg
And afterward for the remaining life period intake is at 15mg
For women who are pregnant still a solid 15mg however lactating mothers 19mg
Upper Limit
Babies max at 200mg
Children max at 300mg
Children to preteen age 600 mg
Teenagers max at 800mg
And adults max at 1,000mg
That also goes for women who are pregnant and nursing.
Best Source of Vitamin E
Yes, vitamin E can be taken as a supplement and does not have to be consumed through food. However, the surprise is vitamin E is most commonly found in wheat germ oil, and sunflower seeds. Moderate vitamin E levels are found in almonds, sunflower oil, and safflower oil. Lower levels but still a good vitamin E content are found in hazelnut, peanut butter, or just regular peanuts.
Now, when I list these items, these are the pure forms of these foods. Some items can be taken and tampered with and can cause issues with digestion. That is why it is ok to supplement vitamin E instead of utilizing a main food source.
So, vitamin E is one fat-soluble vitamin that acts as an antioxidant to help fight free radicals. Long overdose effects can be dangerous to thinning your blood. Taking the daily requirement can be done through food or vitamin supplement.