Vitamin E is a
fat-soluble vitamin and is also an antioxidant. Vitamin E protects
red blood cells, nerve cells, and the membranes of the lungs, brain,
and other organs against damage from pollutants and other
environmental hazards.
Vitamin E is vital
for the immune system because it protects white blood cells and also
protects other lipids, such as LDLs, and fat-soluble compounds, such
as vitamin A. Vitamin E is also vital for neuromuscular function.
Vitamin E deficiency
symptoms include muscle wasting, weakness, red blood cell breakage,
anemia, and hemorrhaging. It is recommended that adults consume 15 mg
of vitamin E each day.
Doses over 800 IU
per day can increase bleeding and slow blood clotting time. (IU is
international unit. 1 IU of vitamin E is between 0.67-0.90 mg. In
order to reach 800 IU of vitamin E, you would have to take a large
amount of supplements or eat about 60 servings of almonds in one
day.) Vitamin E toxicity is very rare.
Vitamin E is found
in vegetable oils, green leafy vegetables, liver, egg yolk, salad
dressings, mayonnaise, margarine, nuts, and seeds.
Almonds (¼ cup)-
8.9 mg
Sunflower Seeds (2
tablespoons)- 8.5 mg
Peanut Butter (2
tablespoons)- 3 mg
Peanuts (1 oz)- 3 mg
Avocado (1)- 2.8 mg
Mango (1)- 2.3 mg
Shrimp (3 oz)- 1 mg
Safflower Oil (1
tablespoon)- 6 mg
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