There is a lot to be concerned about when it comes to our health. We always have to consider regular exercise to maintain a healthy and strong physique and body. We need to be careful with what we eat because now in this generation there is a huge uncertainty on how the food we eat is prepared or what nutrients we get from them. In this article, we will be focusing on vitamin E. We will take a closer look at what Vitamin E is, and we will give you a list of foods high in vitamin E
Well, we can’t cover all of the vitamins from A to Zinc but we will be focusing on vitamin E today. We will take a closer look especially on where can we get it? And what does it do for our bodies?
Getting To Know Vitamin E
Vitamin E is the type of vitamin we rarely hear about, it wasn’t until 1922 when Herbert Mclean Evans and Katharine Scott Bishop, both of them scientists, discovered this vitamin. The two believed then that vitamin E was necessary for animal reproduction hence the name tocopherol from the Greek words, tokos (birth) and pherein (to carry). Ever since its discovery scientists weren’t exactly sure as to what humans derive from this particular vitamin until recently they put two and two together and now we have a varied list of the benefits obtained from vitamin E.
But what exactly is the function of this vitamin? Vitamin E is a kind of vitamin that is considered to be fat-soluble (dissolves in fat). There are two forms of this vitamin which are tocotrienols and tocopherols but a specific form called alpha-tocopherols has been found to be abundant in most Western diets.
It’s all about antioxidants nowadays and you’d be glad to know that vitamin E boasts of its array of antioxidants that are essential to one’s health. This antioxidant property has been found to be able to help in reducing symptoms of premenstrual syndrome (PMS), pre-eclampsia, painful menstruation and menopause in women. It can keep the immune system healthy and functioning. It may also help in preventing chronic diseases, reduce the risk of excessive blood clotting and improve eye health.
This infamous vitamin is also tagged to be responsible for some gene expression and brain function. It is used to treat vitamin E deficiency which is a rare occurrence and only happens with people that have rare genetic disorders. Some experts also used it in the field to treat diabetes and its complications. It can inadvertently also prevent cancer particularly oral cancer due to smoking, polyps and colorectal cancer, gastrointestinal cancer, prostate and lastly pancreatic cancer.
With all that said about vitamin E, I think you’re just about ready to dive right in and get your dose of vitamin E. Don’t worry we got you covered. Below is a list of certain foods high in vitamin E.
Eat Your Way to Vitamin E
Here are some delicious eats that will not only satisfy your taste buds and fill your stomach but will also give you enough Vitamin E to cover your needs. Let me introduce to you a list of Vitamin E rich foods that you can munch on or add to your ever-growing healthy diet meal plans.
Well that was a lengthy list of food high in vitamin E. Most of the food listed above actually give you benefits some of which are: neutralize those unwanted free radicals, give you a healthier-looking skin, bring back those lush locks of hair and give you better eyesight all of which isn’t quite bad, if you think about it.
The trick of the trade is to always try to have a balanced diet to get the best nutrition. But if you are already eating vitamin E rich food and are still taking food supplements with vitamin E then you might want to slow down a little bit. Why? Well, there is also a downside to having too much of the good stuff.
Too Much Vitamin E: The Downside
Too much of a good thing is also bad. If the song says to much love can kill you then will too much vitamin E do us harm? The answer is yes and no.
No, because vitamin E obtained naturally from food will most likely not harm you or damage your body unless you exceed the recommended dosage. What is the recommended daily intake of vitamin E? Experts suggest that we only need:
- 15 milligrams of this vitamin a day for adults
- 11 milligrams for 9-13-year-olds
- 7 milligrams for kids 4-8 years of age
- 6 milligrams for 1-3-year-olds
- 5 milligrams for 7-12 month babies
- 4 milligrams for infants up to 6-month-old babies
Yes because too much vitamin E is also bad for you. You may be putting yourself at risk if you exceed the recommended daily intake. If you have underlying conditions or have a history of diabetes and heart disease then exceeding won’t be good for you because it will increase the risk of having a stroke, specifically hemorrhagic stroke.
On the other hand, if you are using vitamin E supplements then you might be putting yourself at risk when it comes to prostate cancer well if you are male that is. Other side effects or indications when it comes to these supplements may be, stomach cramps, bruising, diarrhea, fatigue, nausea, and headaches. That’s why going natural sometimes is better.