Vitamin E: food sources, deficiency diseases & benefits

Vitamin E: food sources, deficiency diseases & benefits

Vitamin E is essential for our body. It dissolves in fat & also known as Tocopherol. Moreover, Alpha-tocopherol is working in the human body. The vitamin is important for vision, reproduction, the brain, and skin.

And it is an antioxidant. It helps to protect our cells from the effect of free radicals. The vitamin is mainly found in food. By the intake of proper vitamin E, one can stay protected from deficiency diseases.

Food Sources of Vitamin E:

It is found in oilseeds, nuts, fruits, and vegetables. And the food sources are:

  • Sunflower seeds
  • Mango
  • Avocado
  • Pumpkin
  • Peanut
  • Wheat germ oil
  • Red bell pepper
  • Beet green, spinach
  • Soybean oil
  • Almonds
Daily Intake of Vitamin E:

An adult requires daily 15mg of the Vitamin, whereas lactating mother requires 19 mg / per day.

Deficiency Diseases of Vitamin E:

The deficiency diseases are rare. However, the deficiency is related to many diseases like:

  • Muscle Weakness:

The vitamin is crucial for the central nervous system. The deficiency of vitamins increases oxidative stress in the body. And that stress converts into muscle weakness 

  • Co-ordination and walking difficulties:

Deficiency of the vitamin is the cause of breaking down specific neurons like Purkinje neurons. It harms the signal transmission in the brain.

  • Vision Problem:

With insufficient vitamins, the light receptors in the retina of the eyes weaken. Therefore, it leads to vision loss.

  • Immune System affected:

Some studies suggest that lack of vitamin E can weaken the immune system. And the older adults are at risk of weak immunity.

Causes of Deficiency:


Gene plays a role in deficiency of the vitamin. And it transforms from forefathers to another generation. So, people must check the vitamin levels that tend to lack vitamin E in their forefathers.

Some Illnesses:
  • Cystic Fibrosis
  • Short Bowel Syndrome
  • Cholestasis
  • Chronic Pancreatitis

These ailments are the causes the deficiency. Due to a weak digestive system, the vitamin is not absorbed properly. In addition, many time premature babies lack the vitamin because of their weak digestive systems.

Benefits of Vitamin E:

Reduce the risk of cancer:

As a powerful antioxidant, the vitamin removes toxicity and free radicals from the human body. And this function prevents the growth of cancer cells. In research, it was found that people having vitamin E at the proper level are less likely to suffer from cancer.

Treat Eye disorders:

With our growing age, free radicals in our body are associated with eye disorders like Macular Degenerations (AMD) and cataracts. However, the vitamin prevents it from happening AMD and cataracts.

Prevent or delay Cognitive Decline:

Cognitive health means the capability of clear thinking, learning, and remembering. Also regular intake of proper vitamin reduces the risk of declining cognitive health due to age.

Cure Skin Problems:

For many years Vitamin E is used in many skin products. Because of its anti-inflammatory property skin is cured. It also produces collagen in the skin and helps wounded skin to heal.

Is it good to take a Vitamin E supplement?

Answer: The supplements rarely cause any harm if it is taken in the proper dose. However, many people can feel nausea, diarrhea, stomach pain, and vomiting. Important to note, higher doses of vitamin supplements can increase the risk of hemorrhagic stroke.

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