By Ganda Putra
Vitamin E plays a critical role in the health of our bodies. Luckily for most people a vitamin E deficiency is unlikely. The average person in the USA and most developed nations receive plenty of Vitamin E in their normal diet. Even for people who shy away from foods rich in Vitamin E supplementation is inexpensive and widely available. For anyone ignoring their need for vitamin E the consequences can be very dramatic. Vitamin E deficiency symptoms can start off very subtle and then slowly destroy a person’s life. Do you know what symptoms to watch out for?
Vitamin E Deficiency Symptoms and Warning Signs
Following is a brief list of common vitamin E deficiency symptoms. You will notice the symptoms can be either very subtle slow appearing to extremely dramatic and life changing. Here are the symptoms to watch out for:
- Mild Anemia
- Neurological Deficits (Usually untraceable.)
- Reproductive or Fertility Issues
- Decreased Sex Drive
- Age Spots
- Cataracts
- Fragile Red Blood Cells
- Muscle, Liver, or Bone Abnormalities
- Slow Healing Processes
- Muscle Weakness and Fatigue
- Dry Hair
- Loss of Hair
There are additional symptoms which normally only exhibit themselves in children, which include:
- Slow Growth
- Motor Speech Disorders
- Drooping Eyelids
- Eye Muscle Paralysis
As you are beginning to see a deficiency in Vitamin E can have severe consequences. It is important you understand the recommended daily intake and foods which can provide this essential nutrient.
Recommended Daily Intake and Sources of Vitamin E
The Institute of Health’s Food and Nutrition Board has listed the following recommendations for daily intake of vitamin E:
- Infants 0-6 Months Old – 4mg/day
- Infants 7-12 Months Old – 5mg/day
- Children 1-3 Years Old – 6mg/day
- Children 4-8 Years Old – 7mg/day
- Children 9-13 Years Old – 11mg/day
- Children and Adults 14 and Older – 15mg/day
There are a wide variety of foods which are rich in vitamin E to help you consume your daily requirements. Some of the more popular choices for vitamin E rich foods include:
- Vegetable Oils – Corn Oil, Soybean Oil, Margarine, Wheat Germ Oil, Sunflower Oil, Safflower Oil
- Nuts – Almonds and Hazelnuts
- Green Leafy Vegetables – Broccoli, Lettuce, Spinach, Collard Greens
- Tomato Products – Tomatoes, Salsa, Spaghetti Sauce
- Fruits – Mangoes, Papayas, Avocados
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As you can see by this list of foods getting your daily allotment of vitamin E does not need to be painful. It can be part of a very healthy, delicious, and enjoyable menu plan.
Supplementing With Vitamin E to Make Up for Dietary Shortfalls
If you are concerned your diet does not provide enough Vitamin E you should consider a supplement. This can take two forms. The first is a simple daily multivitamin. The second choice would be a Vitamin E supplement, most commonly a Vitamin E oil capsule. These supplements will help guarantee you are never at risk of developing any vitamin E deficiency symptoms.
