Vitamin E, a fat soluble vitamin, is very useful for the body. Discovered in 1922, its components and multiple advantages were discovered later on. It is found abundantly in natural products such as fruits, vegetables and whole grains. 

Free oxygen radicals liberated in the body in response to environmental toxins and pollutants tend to cause damage to the cells and tissues of body. Vitamin E prevents this action, thus preventing degeneration of cells and tissues of the body.

It prevents age-related changes in the body. Wrinkling of the skin is prevented by vitamin E. It is said to keep the skin smooth and supple. Therefore, many 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 disease. It is also useful in chronic diseases like arthritis and cancers as it retards the progression of these disorders. Most of the 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 for preventing lung and breast cancers.

It is also helpful in improving functions of the brain. Nocturnal cramps in legs are cured by using vitamin E. It protects fat soluble components of the body like vitamin A, cholesterol and polyunsaturated fatty acids from damage. It is also useful for fertility and reproduction

Vitamin E is abundantly present in natural products like sunflower seeds, almonds, vegetable oils, nuts, carrots, spinach and other green vegetables, sweet potatoes, among others. Apart from this, whole grains and sprouted grains are also rich sources of vitamin E. Among animal products liver and egg yolk contain vitamin E in good amount.

Chronic deficiency of vitamin E develops in somebody whose diet lacks natural vitamin E containing vegetable products. People suffering from chronic loss of appetite and mal-absorption are also prone to develop vitamin E deficiency.

Vitamin E deficiency can manifest as anemia, 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 body and impairment of speech and vision. Fertility can be impaired. 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, cereals fortified with vitamin E so that they have adequate vitamin E in bodies keeping them healthy.

Whenever needed, tablets of vitamin E can be used in doses of 400-800 mg. per day.

A word of caution is necessary here. Though it is a very useful substance for the body but, over dosage or toxicity of vitamin E is equally harmful. Taking vitamin supplements routinely is a usual trend in developed countries. By doing so people expose themselves to risk of toxicity of 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 specialist in internal medicine- at Ruhengeri Hospital