Vitamin E

Vitamin E is a fat soluble, antioxidant vitamin that has a fundamental role in the normal metabolism of all cells. However, it is not just one vitamin. Vitamin E is the collective name given to the eight compounds called tocopherols and tocotrienols, that comprise the vitamin complex as it is found in nature.

Vitamin E plays an important role in protecting cells. It protects cell membranes from oxidation and free radical damage. If free radicals roam in the body, they damage the cells of the body, making the body more prone to conditions such as aging, arthritis, cancer, cardiovascular disease, cataracts, diabetes and infection.

Imagine cutting an apple in half and leaving it on the kitchen counter for a day. When you look at it after a day, it will be brown, and starting to dry up. The rotting that takes place is the work of free radicals. On the other hand if you squeeze lemon juice over the half that you leave out it will retain its color and form. This is the work of the antioxidant properties of the lemon. The same theory translates to your body, whereby the free radicals damage your cells, and the antioxidants protect the cells.

Vitamin E does not just protect your body from oxidative damage. It also acts as an effective food preservative by protecting oxygen sensitive compounds in foods including polyunsaturated fats and vitamin A.

Vitamin E is found naturally in many foods, and can also be taken as a supplement. If you take a supplement, be sure to choose natural Vitamin E (d-alpha-tocopherol) over the synthetic form (dl-alpha-tocopherol.) Most individuals consume enough vitamin E from dietary sources, and deficiency is not common. However in individuals who consume a very low fat diet or who have intestinal malabsorption disorders, supplementation may be necessary. It is best to check with your Dietician or Doctor before taking a supplement.

The RDA (Recommended Dietary Allowance) for vitamin E is 15 mg (22.5 IU) for adult males and females. The recommended intake for children under age three is 6 mg (9 IU), and the recommended intake for children aged four to eight is 7 mg (10.5 IU). The upper tolerable intake level is 1,000 mg (1,500 IU) for adults.

Vitamin E is found primarily in plant products, the richest sources being oils. Foods that contain a significant amount of Vitamin E include:

Remember that it is favorable to get the vitamins and minerals that your body needs in their natural form (i.e. from food) rather than from supplements. Eat a variety of different foods, including proteins, carbohydrates and fats to ensure that you are covering your bases. Alternate the type of fruit and vegetables that you eat, making sure that you include red, orange and green. In this way you will ensure that your body is getting all of the vitamins and minerals that it needs to stay strong and keep healthy.

     Article written by Toni van den Munckhof  (RD)SA 
on behalf of
Lynne van Zyl Dieticians - the network of dieticians