What is Vitamin E?



Vitamin E is a fat-soluble vitamin that is found in many foods, including nuts, seeds, and leafy green vegetables. It is an antioxidant that helps protect cells from damage. Vitamin E is also important for immune system function and blood clotting.

Two types of vitamin E are:

1. *Alpha-tocopherol*
2. *Gamma-tocopherol*

Functions

Vitamin E has many important functions in the body, including:

* Protecting cells from damage: Vitamin E is an antioxidant that helps protect cells from damage caused by free radicals. Free radicals are unstable molecules that can damage cells and DNA.
* Supporting immune system function: Vitamin E helps to support immune system function by protecting immune cells from damage.
* Helping to prevent blood clots: Vitamin E helps to prevent blood clots by preventing platelets from clumping together.

Deficiency

Vitamin E deficiency is rare, but it can occur in people who do not eat a healthy diet or who have certain medical conditions. Symptoms of vitamin E deficiency can include:

* Nerve damage
* Muscle weakness
* Vision problems
* Immune system problems

Toxicity

Vitamin E toxicity is also rare, but it can occur in people who take high doses of vitamin E supplements. Symptoms of vitamin E toxicity can include:

* Nausea
* Vomiting
* Diarrhea
* Headache
* Fatigue

Sources

Good sources of vitamin E include:

* Nuts (almonds, peanuts, hazelnuts)
* Seeds (sunflower seeds, pumpkin seeds, chia seeds)
* Leafy green vegetables (spinach, kale, collard greens)
* Vegetable oils (olive oil, canola oil, sunflower oil)
* Whole grains
* Eggs
* Meat
* Fish

Dosage

The recommended daily intake of vitamin E is 15 mg for adults. However, some people may need more vitamin E, such as people who are pregnant or breastfeeding, or who have certain medical conditions.

Supplements

Vitamin E supplements are available in capsule or tablet form. However, it is important to talk to your doctor before taking a vitamin E supplement, as high doses of vitamin E can be harmful.