Facts about vitamin E

Vitamin E facts
Vitamin E, with its anti-oxidant properties, is fat-soluble. Vitamin E comes in four different forms.
They are alpha, beta, delta-tocopherol, and gamma. The form of vitamin E that is most active in human beings is Alpha-tocopherol. Vitamin E daily intake recommendations are always provided in the labels used for Alpha-tocopherol.

Tocopherol Equivalents, so that different biological activities of various forms of vitamin E, or in International Units (IU) can be accounted for.
Vitamin E supplements are available in synthetic or natural forms. Natural forms of the supplement are usually labeled "d", and "dl" represents synthetic forms.

E vitamin is known to prevent and treat various health conditions, because of its antioxidant properties. Other than to treat or prevent vitamin E deficiency which does not occur frequently, no clear medical uses of the supplement are proven if the recommended intake is beyond what you are already taking daily.

However, ongoing research is carried out in various heart and cancer diseases.

Foods that contain vitamin E are:

- nuts, wheat germ,
- corn, olives, seeds,asparagus,
- spinach and other green leafy vegetables.
- Vegetable oils, such as sunflower oil,
- corn oil, soybean oil, and cottonseed oil contain vitamin E as well.

Benefits Vitamin E

What are the advantages and vitamin E benefits? Vitamin E protects the tissues and cell membranes from oxidation damage. It helps in red blood cells formation and aids in the usage of vitamin K, which promotes a healthy circulatory system function.

Side Effects of Vitamin E

Most think that taking a lot of vitamin E is good. But, the shocking truth is no! There are side effects from taking too much vitamin E. In 2004 November, the American Heart Association pointed out that consuming a too much vitamin E is harmful. The death risk rate is increased if you take 400 or higher IU per day. However, consuming smaller IUs, such as multi-vitamins, is safe.

Vitamin E Intake Recommendations

The Food and Nutrition Board at the Institute of Medicine has reported the recommended dietary reference for vitamin E intakes.
- For infants between 0 to 6 months old, the recommended intake is 4 mg/day.
- For infants between 7 to 12 months old, recommended intake is 5 mg/day.
- For children between 1 to 3 years old, the recommended intake is 6 mg/day, children between 4 to 8 years old are recommended to take 7 mg/day,
-For ages between 9 to 13 years old, recommended intake is 11 mg/day. For adults 14 years and older or adolescents, recommended intake is 15 mg per day.

Eating a diet that is balanced is the best way to get the daily needed essential vitamins. It should contain a variety of food in the food guide pyramid.

Congenital Heart Defects

A case study was done in the Netherlands by using food frequency questionnaires. It has found that pregnant mothers who consume a high dosage of Vitamin E diet and supplements increase risk of Congenital Heart Defects in their babies.
This is especially true when the supplements are taken even before the mother gets pregnant! The National Health Service in the United Kingdom has come to a conclusion that pregnant women should avoid taking Vitamin E supplement tablets totally.

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External links:
nih.gov: Vitamin e