Vitamin E is a fat-soluble vitamin. It is very useful for the overall health of the body. It is found abundantly in natural products, i.e. fresh fruits, vegetables and whole grains. Free oxygen radicals, which are liberated in the body in response to environmental toxins and pollutants, tend to cause damage to the cells and tissues of the body. Vitamin E prevents this action and thus prevents degeneration of the cells and tissues of the body, and helps in their regeneration. The net result is prevention of age-related changes in the body. Wrinkling of the skin is prevented by vitamin E. It keeps the skin smooth and supple, free from wrinkles or with minimum wrinkles. Therefore, many anti-wrinkling creams and lotions contain vitamin E as one of the ingredients. Due to its antioxidant properties, it has a protective effect on the heart. Thus, it reduces chances of heart attack. It is also useful in the prevention of chronic diseases like arthritis and cancers, and if they occur, it retards their progression. Most cancers occur due to chronic damage to cells of any part of the body. By preventing this damage, vitamin E prevents development of cancers in the body. It is particularly useful in preventing lung and breast cancers. Functioning of the brain cells is also improved with vitamin E. Those suffering from nocturnal cramps of legs get relief after using vitamin E. Hair loss can be prevented or minimised with vitamin E. It also enhances the shine of the hair. It protects fat-soluble components of the body like vitamin A, cholesterol, and PUFA (polyunsaturated fatty acids) from damage. It is also useful for fertility and reproduction as it enhances fertility. Vitamin E is abundantly present in natural products like sunflower seeds, almonds, vegetable oils, nuts, carrots, spinach and other green vegetables, sweet potatoes, etc. Apart from this, whole grains and sprouted grains are also rich sources of vitamin E. Liver and egg yolk are animal products that contain vitamin E in good amounts. A chronic vitamin E deficiency occurs in individuals whose diet lacks natural sources of the vitamin. People suffering from chronic loss of appetite and malabsorption due to any chronic disease of the intestines are also prone to develop vitamin E deficiency. Vitamin E deficiency can manifest as anaemia, more so in children. One can suffer from dysfunction of the spinal cord and retina. Due to this, a person can have difficulty in walking, maintaining balance of the body and impairment of speech and vision. Fertility can also be impaired. The risk of developing cancers is increased in case of deficiency of vitamin E. The best way to prevent vitamin E deficiency is to take a diet full of natural products. Children should be encouraged to take fresh green vegetables, fruits, whole grains, and cereals fortified with vitamin E so that they have adequate vitamin E in their bodies, keeping them healthy. Whenever needed, supplements of vitamin E are available to replenish the deficiency. A word of caution is necessary here. Though it is a very useful substance for the body, over dosage or toxicity of vitamin E is equally harmful. Taking vitamin supplements routinely is a usual trend in developed western countries. By doing so, people expose themselves to the risk of toxicity or overdose of vitamins. Overdose of vitamin E leads to increased risk of bleeding from the body, more so if somebody is taking anti-clotting drugs like warfarin. Sometimes, risk of cancers is increased due to toxicity of vitamin E. Therefore, it is prudent to avoid deficiency of vitamin E as well as toxicity. Dr Rachna Pande is a specialist in internal medicine.
