Vitamin E
Daily Requirement

Men – 0.015mg per day
Women – 0.015mg per day

This fat-soluble vitamin is considered to be one of natures’ most effective antioxidants, which protect the body against free radicals. Vitamin E also protects vitamin A from becoming chemically changed, helps make red blood cells, and prevents blood from clotting. It is stored primarily in the liver, in fat, and in muscle tissue.

Vitamin E Deficiency

Dietary deficiency of vitamin E is very rare. The deficiency only really occurs in people with long-term conditions that prevent the absorption of fats from the intestine, such as cystic fibrosis or Crohn’s disease.

Signs and symptoms of vitamin E deficiency include problems with he nervous system and anemia, which is due to the shortened lifespan of red blood cells.

Jargon buster

Free radicals These are chemical by-products generated during normal biochemical reactions in the body. They are highly reactive and are used by the body to kill bacteria, fight inflammation, and maintain the tone of smooth muscle. If allowed to build up, free radicals damage – by a process called oxidation – proteins, fats, DNA (the substance that makes up genes), and, if enough accumulate, body cells and tissues.

Antioxidants These are chemicals that occur in fruits and vegetables and are also made naturally in the body that can neutralize free radical. Antioxidant sources include vitamins A, C, and E and the minerals copper, selenium, and zinc.

Good sources

Vitamin E This is found in these foods, which contain at least 0.5mg of the vitamin per 1-2oz (28-5g):

 Wheat germ
 Shrimp
 Almonds
 Hazelnuts
 Peanuts
 Pistachio nuts
 Soybeans
 Sunflower seeds