Vitamin E (also known as tocopherol) is a fat-soluble vitamin that serves as an antioxidant in the body, helping to protect cells from damage caused by free radicals. It includes a group of compounds known as tocopherols and tocotrienols, with alpha-tocopherol being the most biologically active form.
Key points:
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Functions: Vitamin E acts as an antioxidant, neutralizing free radicals that can cause cellular damage. This helps the immune system, healthy skin, and healthy eyes.
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Sources: Dietary sources include nuts and seeds (e.g., almonds, sunflower seeds), vegetable oils (e.g., sunflower oil, safflower oil), green leafy vegetables (e.g., spinach, broccoli), some fruits (e.g., kiwi), and fortified foods.
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Recommended Dietary Allowance (RDA): The RDA for vitamin E varies by age, sex, and life stage. It is expressed in milligrams (mg) of alpha-tocopherol equivalents.
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Supplementation: It's generally preferable to obtain nutrients from a balanced diet, vitamin E supplements may be recommended in certain situations, such as in individuals with malabsorption disorders or specific medical conditions.
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Deficiency: Vitamin E deficiency is rare and is more likely to occur in individuals with malabsorption issues, genetic disorders, or conditions that impair fat absorption.
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Toxicity: Symptoms can include nausea, diarrhea, and an increased risk of bleeding.