Your skin needs it - Vitamin E

Vitamin E has a fundamental role in protecting the body against the damaging effects of reactive oxygen species that are formed metabolically or encountered in the environment. 

Vitamin E includes two classes of biologically active substances: the tocopherols and the tocotrienols.

Vitamin E is the most important lipid-soluble antioxidant in the cell. Located in the lipid portion of cell membranes, it protects unsaturated phospholipids of the membrane from oxidative degradation from highly reactive oxygen species and other free radicals.

Vitamin E is known to inhibit processes related to the development of atherosclerosis. 

Dietary reference intakes of vitamin E

Infants 4-5 α-TE (mg)/day

Children 6-7 α-TE (mg)/day

Adolescents 11-15 α-TE (mg)/day

Adults 15 α-TE (mg)/day

Pregnant 15 α-TE (mg)/day

Lactating 19 α-TE (mg)/day 

Vitamin E content of selected foods

Raisin bran, 1 cup (13.5 α-TE (mg))

Almonds, 1 oz (7.33 α-TE (mg))

Sunflower oil, 1 tbsp (5.59 α-TE (mg))

Mixed nuts, 1 oz (3.1 α-TE (mg))

Canola oil, 1 tbsp (2.39 α-TE (mg))

Peanut oil, 1 tbsp (2.12 α-TE (mg))

Corn and olive oil, 1 tbsp (1.94 α-TE (mg))

Apricots, canned, sweetened, ½ cup (1.55 α-TE (mg))

Cashews, 1 oz (0.26 α-TE (mg)) 

Symptoms of Vitamin E deficiency

Loss of deep tendon reflexes

Impaired vibratory and position sensation

Changes in balance and coordination

Muscle weakness

Visual disturbances 

Signs of Vitamin E toxicity

Impaired bone mineralization

Impaired hepatic vitamin A storage

Prolonged blood coagulation

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