Written by Catherine Saxelby
on Monday, 02 December 2013.
Tagged: antioxidants, healthy eating, healthy kids, nutrients, nutrition, nuts, oil, seeds, vitamins
Vitamin E isn't a single substance but consists of a group of 8 compounds known as tocopherols and tocotrienols, of which alpha-tocopherol is the most potent and the one that's generally analysed for. Alpha-tocopherol is the active ingredient of vitamin supplements, assigned the name vitamin E.
First and foremost, vitamin E acts as an antioxidant and its job is to protect polyunsaturated fats and vitamin A from breakdown. It also assists in maintaining the stability of the fats found in cell membranes.
Studies show that diets high in vitamin E are associated with a reduced risk of heart disease. Confirmation of this with clinical studies using vitamin E supplements however has been inconclusive, and research continues in this area.
It's also under study for prevention of cancers.
It helps your body make red blood cells and enables it to use Vitamin K.
The Adequate Intake (AI) for vitamin E as alpha-tocopherol equivalents per day are (note: there are no Recommended Dietary Intakes only the lower figure of AI):
(Source: NRVs 2006)
4 mg for babies (0 to 6 months)
5 mg for babies (7 to 12 months)
5 mg for children (1 to 3 years)
6 mg for children (4 to 8 years)
9 mg for boys (9 to 13 years)
10 mg for boys (14 to 18 years)
8 mg for girls (9 to 18 years)
7 mg or 10 IU (women 19+ years)
10 mg or 15 IU (men 19+ years)
7-8 mg for pregnant women
11-12 mg for breastfeeding women
mg means milligrams
Upper limit
300 mg or 450 IU as d-alpha tocopherol equivalents
Mild deficiency often has no symptoms. Longer-standing deficiency shows mostly neurological symptoms e.g. impaired balance.
Severe vitamin E deficiency (as in cystic fibrosis or any disturbance of fat absorption) results in:
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