vitamin e health benefits and nutritional sources
wellhealthorganic.com:vitamin-e-health-benefits-and-nutritional-sources :Vitamin E is an essential nutrient that offers numerous health benefits. As a powerful antioxidant, it helps protect cells from damage caused by free radicals, which play a role in various chronic diseases and aging. It also supports a healthy immune system and helps maintain healthy skin and eyes.
Additionally, vitamin E may have anti-inflammatory properties and promote cardiovascular health by preventing the oxidation of cholesterol. Good sources of vitamin E include nuts (such as almonds and peanuts), seeds (such as sunflower seeds), vegetable oils (such as sunflower oil), spinach, broccoli, and fortified cereals. Incorporating these foods into your diet can help ensure an adequate intake of this important nutrient.
Recommended Amounts
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The Recommended Dietary Allowance (RDA) for vitamin E for males and females ages 14 years and older is 15 mg daily (or 22 international units, IU), including women who are pregnant. Lactating women need slightly more at 19 mg (28 IU) daily.
Vitamin E and Health
There is no evidence of toxic effects from vitamin E found naturally in foods. Most adults who obtain more than the RDA of 22 IU daily are using multivitamins or separate vitamin E supplements that contain anywhere from 400-1000 IU daily. There have not been reports of harmful side effects of supplement use in healthy people. However, there is a risk of excess bleeding, particularly with doses greater than 1000 mg daily or if an individual is also using a blood thinning medication such as warfarin. For this reason, an upper limit for vitamin E has been set for adults 19 years and older of 1000 mg daily (1465 IU) of any form of tocopherol supplement. [1]
Did You Know
wellhealthorganic.com:vitamin-e-health-benefits-and-nutritional-sources : Due to occasional reports of negative health effects of vitamin E supplements, scientists have debated whether these supplements could be harmful and even increase the risk of death.
Researchers have tried to answer this question by combining the results of multiple studies. In one such analysis, the authors gathered and re-analyzed data from 19 clinical trials of vitamin E, including the GISSI and HOPE studies [50]; they found a higher rate of death in trials where patients took more than 400 IU of supplements a day. While this meta-analysis drew headlines when it was released, there are limitations to the conclusions that can be drawn from it. Some of the findings were based on very small studies.
Toxicity
In some of these trials, vitamin E was combined with high doses of beta-carotene, which itself has been related to excess mortality. Furthermore, many of the high-dose vitamin E trials included in the analysis included people who had advanced heart disease or Alzheimer’s disease.
Other meta-analyses have come to different conclusions. So it is not clear that these findings would apply to healthy people. wellhealthorganic.com:vitamin-e-health-benefits-and-nutritional-sources : The Physicians’ Health Study II, for example, did not find any difference in death rates between the study participants who took vitamin E and those who took a placebo.
