Vitamin E
Vitamin E is a group of fat-soluble vitamins which act as powerful antioxidents, protecting cells from damage caused by free radicals. Vitamin E is particularly effective against damage to blood cells, the nervous system, skeletal muscle and the retinas in the eyes. It is often added to creams and lotions to help protect the skin from harmful ultraviolet rays.
It is generally agreed that vitamin E deficiency is connected to poor absorption of nutrients in the digestive tract. A deficiency may also be associated with pain, tingling, and numbness in the arms, legs, hands, and feet as well as with infertility in both men and women. Air exposure and processing cause foods to lose much of their vitamin E content, so deficiencies are possible when eating a diet largely comprised of packaged foods.
There are no documented cases of vitamin E toxicity from food sources alone. Overuse of vitamin E supplements can lead to intestinal cramping, diarrhea, fatigue, double vision, and muscle weakness.
| US Recommended Daily Allowance: | 10 mg |
Health Benefits of Vitamin E
| Circulation | Healing to the circulatory system. |
| Digestion - General | Soothes the digestive tract. |
| Eyes/Vision | Prevents cataracts and age-related vision loss. |
| Fertility | A deficiency can cause infertility in both men and women. |
| Heart | Reduces the risk of coronary disease and stroke by lowering cholesterol and preventing plaque buildup. |
| Immune System - General | Improves immune function and helps ward off many different types of diseases. |
| Joints | Prevents and relieves arthritis pain and inflammation, improves joint mobility, prevents buildup of toxins in the joints. |
| Liver | Reduces liver inflammation, fibrosis, and other forms of nonalcoholic liver disease. |
| Menstruation/PMS | Relieves symptoms of PMS. |
| Muscles | Relieves muscle cramps. |
| Pancreas | May help relieve pancreatic insufficiency. |
| Sexual Function | Helps regulate the production of cervical mucus. |
| Skin | Erases fine lines and wrinkles. Helps retain moisture thereby preventing dryness, itching, and chapping. Protects against ultraviolet rays. Speeds up wound healing. Beneficial when used topically or when eaten in foods. |
Food Sources of Vitamin E
| Sunflower Seeds | 9.3 mg | 93% | |
| Almonds | 7.4 mg | 74% | |
| Dandelion Greens | 3.4 mg | 34% | |
| Papaya | 2.8 mg | 28% | |
| Flax Seed Oil | 2.4 mg | 24% | |
| Olive Oil | 1.9 mg | 19% | |
| Brazil Nuts | 1.6 mg | 16% | |
| Black Olives | N/A | N/A | One of the best natural sources of vitamin E. |
| Coconut Oil | N/A | N/A | Reduces the body's need for vitamin E. |