Vitamin E is a fat-soluble vitamin that is loaded with anti-oxidant properties and aids in keeping our immunity system up and running! Needless to say, since it is fat-soluble, it needs an adequate quantity of fat so that our bloodstream appropriately absorbs it.
Typically stored in the liver, it is generally rare to face a deficiency of this vitamin. And thankfully, since it occurs naturally in a wide range of food items, its deficiency can easily and quickly be corrected.
So, if you happen to experience one of the below mentioned symptoms, it’s advisable that you conduct a medical expert and get your vitamin E levels checked.
- General and unexplainable feeling of unwellness
- Muscular pain or weakness
- Difficulty in coordination and loss of body movement control
- Visual challenges and deterioration
- Immunity problems
- Numbness and tingling
Causes for Vitamin E deficiency
Genetics
One of the primary reasons for vitamin E deficiency is in our genes. Many times, this deficiency is passed on from the forefathers. Thus, if there is a history of vitamin E deficiency in the family, then it is utmost important to keep a regular eye on the vitamin E levels and not allow them to fall below the prescribed numbers.
Underlying ailments
In many situations, a vitamin E deficiency may crop up due to medical conditions such as:
- Cystic fibrosis
- Chronic pancreatitis
- Short bowel syndrome
- Cholestasis, etc.
Many times, premature babies also experience this deficiency because their immature digestive track cannot manage the fat and vitamin E absorption.
How to correct this deficiency?
While many doctors prescribe supplements, they can cause complications in some cases. Thus, it is highly advisable to derive this vital vitamin by incorporating vitamin E enriched food items in our everyday diet.
Vitamin E is found in abundance in a wide variety of foods such as:
- Green leafy vegetables
- Mangoes
- Kiwis
- Whole grains
- Nuts such as almonds, peanuts
- Seeds such as sunflower seeds
- Olive oil
- Avocados
- Red peppers
While it is important to consume vitamin E, it is also extremely essential to keep a tab on excess consumption. Excessive vitamin E may cause:
- Vomiting
- Diarrhea
- Abnormal bleeding
- Muscle pain and aches, etc.
How much vitamin E do I need?
The amount of vitamin E that we need to consume depends on our age. The recommended amount suggested are as follows:
- Children (Age groups 1 to 3 years) : 6 milligrams/day
- Children (Age groups 4 to 8 years): 7 milligrams/day
- Children (Age groups 9 to 13 years): 11 milligrams/day
- Teenagers: 15 milligrams/day
- Adults: 15 milligrams/day
- Pregnant teens and women: 15 milligrams/day
- Breastfeeding mothers: 19 milligrams/day
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