{"id":11257,"date":"2019-09-06T09:50:15","date_gmt":"2019-09-06T09:50:15","guid":{"rendered":"https:\/\/trifocusfitnessacademy.co.za\/?p=11257"},"modified":"2025-01-21T09:24:06","modified_gmt":"2025-01-21T07:24:06","slug":"what-is-the-big-deal-about-vitamin-e","status":"publish","type":"post","link":"https:\/\/trifocusfitnessacademy.co.za\/nutrition-blog\/what-is-the-big-deal-about-vitamin-e\/","title":{"rendered":"What is the big deal about vitamin E?\u00a0\u00a0"},"content":{"rendered":"<p><a href=\"https:\/\/www.webmd.com\/vitamins-supplements\/ingredientmono-954-vitamin+e.aspx?activeingredientid=954&amp;activeingredientname=vitamin+e\" target=\"_blank\" rel=\"noopener\">Vitamin E<\/a> is fat soluble and has antioxidant properties. Antioxidants are responsible for fighting free radicals. These are electrons that have separated from an atom. Free radicals have been connected with a wide range of health conditions such as cancer and premature ageing. Exposure to free radicals can also occur in the environment. The usual suspects are:<\/p>\n<ul>\n<li>Cigarette smoke,<\/li>\n<li>Air pollution, as well as<\/li>\n<li>Ultraviolet light which comes from the sun.<\/li>\n<\/ul>\n<p>The human <a href=\"https:\/\/trifocusfitnessacademy.co.za\/blog\/what-are-the-trace-minerals-that-the-body-needs\/\">body<\/a> also requires this vitamin to boost its immune system. This is so that it can protect itself against invading bacteria as well as viruses. Vitamin E helps to widen blood vessels in addition to keeping blood from clotting within these. In addition, cells utilise vitamin E to communicate with each other as well as to perform many vital functions.<\/p>\n<h2><strong>How much vitamin E do I require?<\/strong><\/h2>\n<p>The quantity of vitamin E that you need on a daily basis depends on your age:<\/p>\n<ul>\n<li>Adults and children who are 14 years and older need 15 milligrams (mg) of vitamin E per day.<\/li>\n<li>Children below 14 need a smaller dose on a daily basis:<\/li>\n<li>1 to 3: 6 mg\/day<\/li>\n<li>4 to 8: 7 mg\/day<\/li>\n<li>9 to 13: 11 mg\/day<\/li>\n<li>Women who are breastfeeding should take 19 mg of vitamin E per day.<\/li>\n<\/ul>\n<h2><strong>What foods contain vitamin E?<\/strong><\/h2>\n<p>Vitamin E is found predominantly in foods that contain fat. However, make sure that you select foods that are \u2018good fats\u2019 as foodstuffs with a high amount of bad cholesterol can lead to you developing heart disease.\u00a0 Some examples of foods which are high in vitamin E are:<\/p>\n<ul>\n<li>Nuts,<\/li>\n<li>Seeds,<\/li>\n<li><a href=\"https:\/\/trifocusfitnessacademy.co.za\/nutrition-blog\/the-nutritional-benefits-of-avocados\/\">Avocadoes<\/a>,<\/li>\n<li>Vegetable oils, as well as<\/li>\n<li>Wheat germ.<\/li>\n<\/ul>\n<p>A few of the dark leafy green vegetables \u2013 such as Swiss Chard &#8211; and fish (such as trout) are also sources of vitamin E.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-11258 size-shop_single\" src=\"https:\/\/trifocusfitnessacademy.co.za\/wp-content\/uploads\/2019\/09\/shutterstock_1131778199-600x471.jpg\" alt=\"Trifocus Fitness Academy-vitamin e\" width=\"600\" height=\"471\" srcset=\"https:\/\/trifocusfitnessacademy.co.za\/wp-content\/uploads\/2019\/09\/shutterstock_1131778199-600x471.jpg 600w, https:\/\/trifocusfitnessacademy.co.za\/wp-content\/uploads\/2019\/09\/shutterstock_1131778199-255x200.jpg 255w, https:\/\/trifocusfitnessacademy.co.za\/wp-content\/uploads\/2019\/09\/shutterstock_1131778199-768x603.jpg 768w, https:\/\/trifocusfitnessacademy.co.za\/wp-content\/uploads\/2019\/09\/shutterstock_1131778199-300x236.jpg 300w, https:\/\/trifocusfitnessacademy.co.za\/wp-content\/uploads\/2019\/09\/shutterstock_1131778199-1024x804.jpg 1024w, https:\/\/trifocusfitnessacademy.co.za\/wp-content\/uploads\/2019\/09\/shutterstock_1131778199.jpg 1500w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<h2><strong>How do I know if I have a vitamin E deficiency?<\/strong><\/h2>\n<p>Low levels of vitamin E may be responsible for causing:<\/p>\n<ul>\n<li>Muscle weakness: Vitamin E is vital for the central nervous system. It counts as one of the body&#8217;s chief antioxidants. This means that a deficiency in this vitamin results in oxidative stress, which can cause muscle weakness.<\/li>\n<li>Coordination and walking challenges: A deficiency in vitamin E may be responsible for specific neurons, which are called the Purkinje neurons, to break down. This causes harm to their ability to relay signals.<\/li>\n<li>Numbness and tingling: Harm to nerve fibres can hinder the nerves from transmitting signals correctly. This results in numbness and tingling. Another name for this is \u2018peripheral neuropathy\u2019.<\/li>\n<li>Vision deterioration: A vitamin E deficiency can be the cause of weakening light receptors in the retina as well as other cells in the eye. This deterioration can lead to loss of vision over time.<\/li>\n<li>Immune system challenges: Some studies suggest that a lack of vitamin E can prevent the immune cells from working properly. <a href=\"https:\/\/trifocusfitnessacademy.co.za\/blog\/foods-older-adults-should-eat\/\">Older adults<\/a> may be particularly in danger.<\/li>\n<\/ul>\n<p>Weakness in muscles and coordination challenges are neurological symptoms. These point to damage to the central as well as peripheral nervous systems:<\/p>\n<ul>\n<li>The term \u2018peripheral system\u2019 refers to the network of nerves which are located outside the brain and spinal cord. These neurons relay messages throughout the body.<\/li>\n<li>The central nervous system sends communication between the brain as well as the spinal cord.<\/li>\n<\/ul>\n<p>The sheaths of neurons mainly consist of fats. When the body has a lack of vitamin E, it contains fewer antioxidants which protect these fats. As a result, the function of the nervous system breaks down.<\/p>\n<h2><a href=\"https:\/\/trifocusfitnessacademy.co.za\/contact-us\/\"><strong>Contact Trifocus Fitness Academy<\/strong><\/a><\/h2>\n<p>Want to learn more about nutrition? <a href=\"https:\/\/trifocusfitnessacademy.co.za\/nutrition-blog\/what-is-the-big-deal-about-vitamin-e\/\">Trifocus Fitness Academy<\/a>\u2019s Specialised Nutrition Course is the perfect qualification for you to do this! Follow this <a href=\"https:\/\/trifocusfitnessacademy.co.za\/courses\/specialised-nutrition\/\">link<\/a> for more information.<\/p>\n<p><a href=\"https:\/\/trifocusfitnessacademy.co.za\/courses\/sports-nutrition-diploma\/\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-5265 size-shop_single\" src=\"https:\/\/trifocusfitnessacademy.co.za\/wp-content\/uploads\/2018\/09\/footer3-600x96.jpg\" alt=\"Trifocus Fitness Academy- Nutrition\" width=\"600\" height=\"96\" srcset=\"https:\/\/trifocusfitnessacademy.co.za\/wp-content\/uploads\/2018\/09\/footer3-600x96.jpg 600w, https:\/\/trifocusfitnessacademy.co.za\/wp-content\/uploads\/2018\/09\/footer3-300x48.jpg 300w, https:\/\/trifocusfitnessacademy.co.za\/wp-content\/uploads\/2018\/09\/footer3-768x123.jpg 768w, https:\/\/trifocusfitnessacademy.co.za\/wp-content\/uploads\/2018\/09\/footer3-1024x164.jpg 1024w, https:\/\/trifocusfitnessacademy.co.za\/wp-content\/uploads\/2018\/09\/footer3.jpg 1250w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/a><\/p>\n<p><iframe loading=\"lazy\" title=\"Nutrition Diploma\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/8eliafV-KyQ?feature=oembed&#038;enablejsapi=1&#038;origin=https:\/\/trifocusfitnessacademy.co.za\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Vitamin E is fat soluble and has antioxidant properties. Antioxidants are responsible for fighting free radicals. These are electrons that have separated from an atom. Free radicals have been connected with a wide range of health conditions such as cancer and premature ageing. Exposure to free radicals can also occur in the environment. The usual&#8230;<\/p>\n","protected":false},"author":7,"featured_media":11259,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"rank_math_lock_modified_date":false,"footnotes":""},"categories":[2120],"tags":[176],"acf":[],"_links":{"self":[{"href":"https:\/\/trifocusfitnessacademy.co.za\/wp-json\/wp\/v2\/posts\/11257"}],"collection":[{"href":"https:\/\/trifocusfitnessacademy.co.za\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/trifocusfitnessacademy.co.za\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/trifocusfitnessacademy.co.za\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/trifocusfitnessacademy.co.za\/wp-json\/wp\/v2\/comments?post=11257"}],"version-history":[{"count":1,"href":"https:\/\/trifocusfitnessacademy.co.za\/wp-json\/wp\/v2\/posts\/11257\/revisions"}],"predecessor-version":[{"id":39247,"href":"https:\/\/trifocusfitnessacademy.co.za\/wp-json\/wp\/v2\/posts\/11257\/revisions\/39247"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/trifocusfitnessacademy.co.za\/wp-json\/wp\/v2\/media\/11259"}],"wp:attachment":[{"href":"https:\/\/trifocusfitnessacademy.co.za\/wp-json\/wp\/v2\/media?parent=11257"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/trifocusfitnessacademy.co.za\/wp-json\/wp\/v2\/categories?post=11257"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/trifocusfitnessacademy.co.za\/wp-json\/wp\/v2\/tags?post=11257"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}