Vitamin E Containing Fruits

Vitamin E comes in a variety of forms, but the human body only uses alpha-tocopherol. Its primary function is to act as an antioxidant, scavenging free electrons (also known as “free radicals”) that can harm cells. It also boosts immunity and prevents blood clots in the arteries of the heart. Several vitamin E fruits name are as follows.

Vitamin E Fruits Name Chart

  Fruits Name    Vitamin E per cup  Vitamin E per 100g
  Avocados  4.2mg (28% DV)                  2.1mg (14% DV)  
  Butternut Squash  2.6mg (18% DV)  1.3mg (9% DV)  
  Kiwifruit2.6mg (18% DV)  1.5mg (10% DV)  
  Mango2.8 mg (20% DV)0.9 mg  (6% DV)              
  Blackberry  1.6mg (12% DV)1.2mg (8% DV)
  Black Currants  1.2mg (8% DV)1mg (7% DV)
  Dried Cranberries  1.2mg (8% DV)2.1mg (14% DV)
  Pickled Olives  1mg (6% DV)3.8mg (25% DV)
  Apricot  0.3mg (2% DV)0.9mg (6% DV)
  Raspberries  0.2mg (1% DV)0.9mg (6% DV)

How much Vitamin E Should be Taken Per Day?

Vitamin E is included in the recommended dietary allowance (RDA) because it comes from fruits and supplements. Here, we will discuss a table that will inform you about the daily intake of Vitamin E that you can consume safely. High doses should be taken after prescription by the doctor if you have any deficiency.

  Category    Recommended Dose Per Day
  From Birth to six months    4mg
  From 7 to 12 months infants    5mg
  From 1 to 3 years children    6mg
  From 4 to 8 years children    7mg
  From 9 to 13 years children  11mg  
  Above 14 years    15mg
  For Pregnant Women    15mg
  For Breastfeeding Women  19mg  

Benefits of Vitamin E

  • Reducing Oxidative Stress: When your body’s antioxidant defences and the synthesis and build-up of chemicals known as reactive oxygen species are out of balance, you get oxidative stress (ROS). This can result in cellular damage and an increase in the likelihood of disease. Vitamin E is a potent antioxidant in the body, and studies have shown that taking high quantities of it helps reduce oxidative stress signs.
  • Keeps Our Heart Healthy: In some people, vitamin E supplementation may help reduce heart disease risk factors by lowering the systolic blood pressure. It also helps in lowering low-density lipoprotein (LDL).
  • Helps to Fight Fatty Liver Disease: Intake of vitamin E helps fight Fatty Liver Disease. According to studies, Vitamin E supplementation reduces the liver enzymes and blood lipid levels and improves liver function in persons having Fatty Liver Disease.
  • Maintaining Skin Health: Intake of vitamin E is very helpful for skin disorders like eczema.
  • Controls the Risk of Developing Cancer: Vitamin E is an antioxidant that may prevent and fight free radical oxidation and cell damage, which can contribute to the development of cancer and other diseases. However, it is not proved yet.
  • Eyes Disorder: The most prevalent causes of vision loss in older individuals are age-related macular degeneration (AMD) and cataract, but it can be prevented with a dose of Vitamin E along with other antioxidants.

What are the Symptoms of Vitamin E Deficiency?

Vitamin E is fat-soluble, which means it can be stored in our body, so it might always be in appropriate quantity due to which it is scarce to be a deficit. Below mentioned are the common symptoms due to Vitamin E deficiency:

  • Unusual and unexplained feeling of ill health
  • Muscle aches or weakness
  • Coordination problems and a loss of body movement control
  • Observational difficulties and degradation
  • Immune system issues
  • Tingling and numbness

What are the Issues of Vitamin E Deficiency?

Vitamin E deficiency is rare in healthy people. It’s virtually always linked to disorders in which fat is not processed or absorbed adequately. Several issues of Vitamin E deficiency are as follows:

  • Muscle Weakening: The central nervous system need vitamin E to function properly as it is one of the body’s most important antioxidants, and a lack of it causes oxidative stress, which can cause muscle weakness.
  • Difficulties in Coordination of Body: Certain neurons, known as Purkinje neurons, might die down as a result of a deficiency, impairing their ability to transmit messages.
  • Deteriorated Vision:  A vitamin E shortage can impair light receptors in the retina and other cells in the eye that can result in eyesight loss over time.
  • Tingling in Body: Damage to nerve fibres can impede nerves from properly transferring messages, resulting in these symptoms, sometimes known as peripheral neuropathy.
  • Decreased Immunity: According to research, deficiency of Vitamin E can inhibit immune cells, resulting in reduced immune power.

Conclusion

So this was all about vitamin E containing fruits. We have discussed various fruits that you can consume daily to reach your body’s needs of Vitamin , and that will be readily available to you. There is very less chance to get deficient, but if there is a deficiency of vitamin E in your body, you can confirm it by the symptoms or issues mentioned above. We hope you like this article. Thanks for your precious time!