Our third fat-soluble vitamin is Vitamin E. In contrast to Vitamin D, deficiency with Vitamin E is rare. There are two major types of Vitamin E; alpha tocopherol and gamma tocopherol. Vitamin E is really important for the way that our immune system functions because it provides us with antioxidants. Antioxidants help to protect us from harmful agents in the body, such as free radicals which promote cancer and Alzheimer’s. Vitamin E also decreases the risk of cardiovascular disease. If you are experiencing joint or muscular pain, making sure that you consume foods high in Vitamin E will help bring relief because of its anti-inflammatory properties.
Foods that are considered great sources of Vitamin E include:
- Wheat Germ
- Açai berries (not the juice)
- Avocado
- Almonds
- Milk
- Sunflower seeds
- Safflower oil
- Green leafy vegetables
It is recommended that adults get about 15mg of Vitamin E daily. The recommendations are the same for both males and females. A deficiency in Vitamin E is usually due to genetics or problems with absorption in the small intestine. Although deficiency is rare, if you have problems absorbing fat (e.g. Crohn’s, Cystic Fibrosis, removed gall bladder, etc.) then you are more at risk for not having adequate amounts. Symptoms of deficiency include neuropathy (tingly feeling), retinal (eye) damage, or muscle weakness. Please seek professional advice before taking any supplements for this vitamin, as having too much Vitamin E can prevent Vitamin K from doing its job, and this can result in excessive bleeding, ulcers, slow wound healing, or the onset of a hemorrhagic stroke. Always speak with a health professional before taking any supplement.
If you want to make sure that you are getting enough daily Vitamin E, start by examining the foods that you are eating. Use the list above to find ways to incorporate Vitamin E into your diet if you are not doing so already. Eat something rich in Vitamin E every day and you should be good to go!
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