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15 Natural Sources of Vitamin E That You Should Consume According to Nutritionists

We’ve studied Vitamin C and Vitamin D and now it’s their close relative, Vitamin E. What exactly is vitamin E and what foods are natural sources of vitamin E?

Olivia Grecia, S.GzDietitian from Siloam General Hospital Lippo Karawaci, explains the function and natural source of vitamin E and why we need to take this vitamin.

What exactly is vitamin E and its role in the body?

Photo: www.unsplash.com

Before knowing the source of natural vitamin E, it is good to know the vitamin that is often found in beauty products and foods.

“Vitamin E is an essential nutrient or a nutrient that the body cannot produce, so it must be obtained from outside the body, that is, from the food consumed,” he explained. Lemon.

When compared to its friends, vitamin E belongs to the group of fat-soluble vitamins along with vitamins A, D and K.

“So the absorption of vitamin E will be disrupted if there is a lack of fat intake according to human needs. Vitamin E contains several forms, namely alpha, beta, gamma, delta-tocopherol and tocotrienol. Alpha-tocopherol is the most active form of vitamin E for the human body.”

Moreover, he explained that vitamin E is an organic compound found in food, and a micronutrient. This means that although these nutrients are needed by the body in small amounts, they have an important role for the human body.

How important is the role of vitamin E?

Vitamin E has a role as an antioxidant that captures free radicals that enter the body. Vitamin E will donate electrons to unpaired free radicals so that they can delay, slow down and prevent the process of oxidation of fats that can harm the body.”

These free radicals, if they do not receive electronic “donations” of antioxidants, can destroy cells and cause various problems and diseases of the body, one of which is cancer.

Another function of vitamin E in the body is to stimulate the immune system, playing a role in sending signals to cells. It protects red blood cells from hemolysis or damage to the red blood cell membrane and slows blood clotting or thrombin.

What are the benefits of vitamin E for the health of the body?

Natural source of Vitamin E
Photo: www.unsplash.com

Again, although small amounts are needed by the body, this vitamin has many benefits for the body. do not believe? This is a long list of vitamin E benefits.

  • Acts as an antioxidant. It can be said that this is the main benefit of vitamin E for health. As mentioned earlier, antioxidants have a role in preventing cell damage.
  • Important for the immune system. Vitamin E has the function of stimulating the immune system or the immune system as this vitamin can increase the production of antibodies to white blood cells to fight viruses and bacteria that enter the body.
  • Reduce the risk of heart disease. Such as coronary heart disease, by reducing the oxidation of cholesterol in the blood Low Density Lipoprotein (LDL) and low-density lipoprotein (VLDL) in the blood.
  • Reduces inflammation and stiffness in rheumatic disorders.
  • Prevent anemia. Namely, as an antioxidant and stabilizing red blood cell membranes, it increases the function and durability of red blood cells so that they are not easily damaged
  • Reduces the risk of developing cataracts Which can reduce oxidative damage to the lens
  • Slows the progression of Alzheimer’s disease It helps maintain brain function.
  • Helps reduce the risk of cancer Such as breast, lung, skin, etc.

Olivia stressed that “some of the benefits of vitamin E mentioned above are still being researched along with other benefits of vitamin E.”

What is the relationship between vitamin E and vitamin C?

Natural source of Vitamin E
Photo: www.unsplash.com

Rumors spread that Vitamin E has a very close relationship to Vitamin C What is the explanation, right?

Olivia explains: “Vitamin E and Vitamin C work together to inhibit the oxidation reaction.

The long explanation is as follows: in the performance of its function as an antioxidant in the body, vitamin E breaks down the reactions of free radicals and turns into radicals.

This Vitamin E is also regenerated into Vitamin E which again acts as an antioxidant through a biochemical process involving Vitamin C.

“Vitamin C reactivates vitamin E radicals into vitamin E as an antioxidant and indirectly prevents lipid peroxidation that can protect the body’s lipid membranes,” he explained.

Ah, it turns out that the convergence of vitamins C and E is not just a rumor, but a fact.

What happens if we have a vitamin E deficiency?

Vitamin E 5 |  |  Ask the Expert: What Is The Function Of Vitamin E And Should We Supplement It?
Photo: www.unsplash.com

The adequacy of nutrients or the level of consumption of nutrients considered “adequate” to meet the nutrition of nearly all healthy people in a country, including vitamin E, varies from person to person.

Depends on age and gender. In Indonesia itself, according to the 2019 Nutritional Adequacy Ratio (RDA), the adequacy of vitamin E is as shown in the table below.

Natural source of Vitamin E

The vitamin E adequacy list above makes us wonder what happens if we are deficient in vitamin E.

“Vitamin E deficiency is very rare,” Olivia says.

If a deficiency occurs, it is usually caused by a health factor such as poor absorption or fat absorption as in cystic fibrosis and lipid transport disorders as in beta lipoprotein;

“In addition, a vitamin E deficiency can occur if you have not taken vitamin E for a long time, for example for more than a year,” he continued.

Suppose someone has a vitamin E deficiency, what can happen is hemolysis of RBCs or damage to the membranes of red blood cells. In addition, vitamin E deficiency can also lead to neurological syndromes.

He pointed out that “the occurrence of dysfunction in the spinal cord and retina with signs of loss of reflex coordination of the muscles, as well as speech and vision disorders.”

On the other hand, excessive consumption of vitamin E can cause poisoning such as digestive disorders, nausea, vomiting and bleeding. “But that’s very rare,” Olivia said.

“For people with medical indications who are taking anticoagulant drugs (anticoagulants), it is important to be careful not to take vitamin E ‘too much’ because it has almost the same function, which is to slow blood clotting,” he said.

What are the natural sources of vitamin E?

Vitamin E 3 |  |  Ask the Expert: What Is The Function Of Vitamin E And Should We Supplement It?
Photo: www.unsplash.com

Here’s what you’ve been waiting for: Foods that are a natural source of Vitamin E.

Olivia explains that natural sources of vitamin E are found in many foodstuffs, especially in vegetable oils and seeds. Vegetables and fruits are also good natural sources of vitamin E.

For more details, take a look at the table below on natural sources of alpha-tocopherol vitamin E. If necessary, print it and stick it on the refrigerator door or make it Home screen image From cell phone And the laptop So always remember the natural source of Vitamin E.

food type table |  |  Ask the Expert: What Does Vitamin E Do And Should We Supplement It?

conclusion

This was a list of natural sources of Vitamin E. Well, should we take a vitamin E supplement?

“When we eat a balanced diet that includes natural sources of vitamin E, taking vitamin E supplements is not mandatory,” Olivia explained.

According to him, by consuming natural sources of vitamin E with balanced nutrition, we can actually meet the vitamin E needs of the body.

It is necessary to take a vitamin E supplement if you have poor absorption or absorption of fats as in the case of cystic fibrosis and lipid transport disorders as in beta lipoprotein,” he added.

And if you really need a vitamin E supplement, Olivia explains that a good supplement is one that contains active vitamin E (alpha-tocopherol) and can meet your vitamin E adequacy.

And of course “the intake of vitamin E should also be in accordance with the recommendations of the doctor. Nutritionists will recommend eating foods with balanced nutrition in order to meet the needs of various vitamins, among which is vitamin E.”

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