Vitamin E

What is the nature of this substances

Vitamin E refers to a group of ten lipid-soluble compounds that include both tocopherols and tocotrienols.

The importance of vitamin E

Alpha-Tocopherol a.k.a

Functions in the Human body

Chain-breaking antioxidant Protects cell membranes Enhances immune response Regulates platelet aggregation Regulates protein kinase C

activation

Requirements of humans per day The Recommended Dietary Allowance (RDA) for

vitamin E varies by sex and age group.

Children (ages 0-4 months): 4 mg per dayChildren (ages 7-12 months): 5 mg per dayChildren (ages 1-3): 6 mg per dayChildren (ages 4-8): 7 mg per dayChildren (ages 9-13): 11 mg per dayAdults (ages 14 and older): 15 mg per dayPregnant females: 15 mg per dayLactating females: 19 mg per day

Food sources

The beneficial effects of vitamin E:

Improve the specific symptoms of cystic fibrosis;

Reduce the risk of peripheral circulatory diseases;

Enhance the quality of sexual intercourse;

Increases the muscle strength and the stamens level of the body.

Effects of a vitamin E deficiency

Losses which occur during cooking.

Freezing may destroy Vitamin E Extreme heat causes Vitamin E to break

down Avoid deep-fat frying foods that are

natural sources of Vitamin E Reduces potential toxicity of Vitamin A -

Excessive doses causes Vitamin A depletion

Avoiding vitamins loss

Steam ,or use as little water as possible. Cover pan and cook for a short of time. Save cooking liquid for soups ,stews and

gravy. Store fruits and vegetable's in a cool dark

place. Buy fresh ,use vegetables and fruits raw

when possible.

Interesting facts about this substance ( vitamin e)

Vitamin E is the name for an entire group of 16 substances with antioxidant properties that have been discovered so far in the cell. The vitamin can be found, for example, in the membranes of human cells, so basically in the skin or outer casing of a cell.

only plants can generate vitamin E because they photosynthesise. We are, however, dependent on the intake of vitamin E to protect our cells

How to get more vitamin E in your diet

Here are some quick and easy ways to get more vitamin E in your diet.

1. Eat more healthy fats. 2. Store your foods properly. 3. Eat unprocessed foods.

4. Get enough vitamin C and zinc in your diet. 

conclusion

Vitamin E known as “Tocopherol”. It is very important for our body in protecting us from diseases and strengthen our immune system .Even though vitamin E is important to our body over taking or taking less than the required amount could harm our body.